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William J Kraemer - One of the best experts on this subject based on the ideXlab platform.
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Resistance Training for older adults position statement from the national strength and conditioning association
Journal of Strength and Conditioning Research, 2019Co-Authors: Maren S Fragala, Mikel Izquierdo, William J Kraemer, Eduardo Lusa Cadore, Sandor Dorgo, Mark D Peterson, Eric D RyanAbstract:Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ, Peterson, MD, and Ryan, ED. Resistance Training for older adults: position statement from the national strength and conditioning association. J Strength Cond Res 33(8): 2019-2052, 2019-Aging, even in the absence of chronic disease, is associated with a variety of biological changes that can contribute to decreases in skeletal muscle mass, strength, and function. Such losses decrease physiologic resilience and increase vulnerability to catastrophic events. As such, strategies for both prevention and treatment are necessary for the health and well-being of older adults. The purpose of this Position Statement is to provide an overview of the current and relevant literature and provide evidence-based recommendations for Resistance Training for older adults. As presented in this Position Statement, current research has demonstrated that countering muscle disuse through Resistance Training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. This Position Statement provides evidence to support recommendations for successful Resistance Training in older adults related to 4 parts: (a) program design variables, (b) physiological adaptations, (c) functional benefits, and (d) considerations for frailty, sarcopenia, and other chronic conditions. The goal of this Position Statement is to a) help foster a more unified and holistic approach to Resistance Training for older adults, b) promote the health and functional benefits of Resistance Training for older adults, and c) prevent or minimize fears and other barriers to implementation of Resistance Training programs for older adults.
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Understanding the Science of Resistance Training: An Evolutionary Perspective
Sports Medicine, 2017Co-Authors: William J Kraemer, Nicholas A Ratamess, Shawn D. Flanagan, Jason P. Shurley, Janice S. Todd, Terry C. ToddAbstract:The history of Resistance Training research began with anecdotal ideas and a slow growth of research from the late 1890s through the 1970s. The mid-1970s were a nexus point when Resistance Training studies evolved from just strength assessments to importance in physiological systems, physical health, and physical performance capabilities for individuals interested in physical fitness through to those seeking elite athletic performances. The pursuit of understanding program design and what mediated successful programs continues today as new findings, replication of old concepts, and new visions with the latest technologies fuel both our understanding and interest in this modality. This brief review highlights some of the important scientific contributions to the evolution of our scientific study of Resistance Training and provides a literature base analysis for greater quantification of the origins and expanse of such investigations.
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cytokine and hormone responses to Resistance Training
European Journal of Applied Physiology, 2009Co-Authors: Mikel Izquierdo, Javier Ibanez, Jose A L Calbet, Ion Navarroamezqueta, Miriam Gonzalezizal, Fernando Idoate, Keijo Hakkinen, William J Kraemer, Mercedes Palaciossarrasqueta, Mar AlmarAbstract:This study examined the effects of heavy Resistance Training on physiological acute exercise-induced fatigue (5 x 10 RM leg press) changes after two loading protocols with the same relative intensity (%) (5 x 10 RM(Rel)) and the same absolute load (kg) (5 x 10 RM(Abs)) as in preTraining in men (n = 12). Exercise-induced neuromuscular (maximal strength and muscle power output), acute cytokine and hormonal adaptations (i.e., total and free testosterone, cortisol, growth hormone (GH), insulin-like growth factor-1 (IGF-1), IGF binding protein-3 (IGFBP-3), interleukin-1 receptor antagonist (IL-1ra), IL-1beta, IL-6, and IL-10 and metabolic responses (i.e., blood lactate) were measured before and after exercise. The Resistance Training induced similar acute responses in serum cortisol concentration but increased responses in anabolic hormones of FT and GH, as well as inflammation-responsive cytokine IL-6 and the anti-inflammatory cytokine IL-10, when the same relative load was used. This response was balanced by a higher release of pro-inflammatory cytokines IL-1beta and cytokine inhibitors (IL-1ra) when both the same relative and absolute load was used after Training. This enhanced hormonal and cytokine response to strength exercise at a given relative exercise intensity after strength Training occurred with greater accumulated fatigue and metabolic demand (i.e., blood lactate accumulation). The magnitude of metabolic demand or the fatigue experienced during the Resistance exercise session influences the hormonal and cytokine response patterns. Similar relative intensities may elicit not only higher exercise-induced fatigue but also an increased acute hormonal and cytokine response during the initial phase of a Resistance Training period.
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youth Resistance Training updated position statement paper from the national strength and conditioning association
Journal of Strength and Conditioning Research, 2009Co-Authors: Avery D Faigenbaum, William J Kraemer, C J R Blimkie, Ian Jeffreys, Lyle J Micheli, Mike Nitka, Thomas W RowlandAbstract:Faigenbaum, AD, Kraemer, WJ, Blimkie, CJR, Jeffreys, I, Micheli, LJ, Nitka, M, and Rowland, TW. Youth Resistance Training: Updated position statement paper from the National Strength and Conditioning Association. J Strength Cond Res 23(5): S60-S79, 2009-Current recommendations suggest that school-aged youth should participate daily in 60 minutes or more of moderate to vigorous physical activity that is developmentally appropriate and enjoyable and involves a variety of activities (). Not only is regular physical activity essential for normal growth and development, but also a physically active lifestyle during the pediatric years may help to reduce the risk of developing some chronic diseases later in life (). In addition to aerobic activities such as swimming and bicycling, research increasingly indicates that Resistance Training can offer unique benefits for children and adolescents when appropriately prescribed and supervised (). The qualified acceptance of youth Resistance Training by medical, fitness, and sport organizations is becoming universal ().Nowadays, comprehensive school-based programs are specifically designed to enhance health-related components of physical fitness, which include muscular strength (). In addition, the health club and sport conditioning industry is getting more involved in the youth fitness market. In the U.S.A., the number of health club members between the ages of 6 and 17 years continues to increase () and a growing number of private sport conditioning centers now cater to young athletes. Thus, as more children and adolescents Resistance train in schools, health clubs, and sport Training centers, it is imperative to determine safe, effective, and enjoyable practices by which Resistance Training can improve the health, fitness, and sports performance of younger populations.The National Strength and Conditioning Association (NSCA) recognizes and supports the premise that many of the benefits associated with adult Resistance Training programs are attainable by children and adolescents who follow age-specific Resistance Training guidelines. The NSCA published the first position statement paper on youth Resistance Training in 1985 () and revised this statement in 1996 (). The purpose of the present report is to update and clarify the 1996 recommendations on 4 major areas of importance. These topics include (a) the potential risks and concerns associated with youth Resistance Training, (b) the potential health and fitness benefits of youth Resistance Training, (c) the types and amount of Resistance Training needed by healthy children and adolescents, and (d) program design considerations for optimizing long-term Training adaptations. The NSCA based this position statement paper on a comprehensive analysis of the pertinent scientific evidence regarding the anatomical, physiological, and psychosocial effects of youth Resistance Training. An expert panel of exercise scientists, physicians, and health/physical education teachers with clinical, practical, and research expertise regarding issues related to pediatric exercise science, sports medicine, and Resistance Training contributed to this statement. The NSCA Research Committee reviewed this report before the formal endorsement by the NSCA.For the purpose of this article, the term children refers to boys and girls who have not yet developed secondary sex characteristics (approximately up to the age of 11 years in girls and 13 years in boys; Tanner stages 1 and 2 of sexual maturation). This period of development is referred to as preadolescence. The term adolescence refers to a period between childhood and adulthood and includes girls aged 12-18 years and boys aged 14-18 years (Tanner stages 3 and 4 of sexual maturation). The terms youth and young athletes are broadly defined in this report to include both children and adolescents.By definition, the term Resistance Training refers to a specialized method of conditioning, which involves the progressive use of a wide range of resistive loads and a variety of Training modalities designed to enhance health, fitness, and sports performance. Although the term Resistance Training, strength Training, and weight Training are sometimes used synonymously, the term Resistance Training encompasses a broader range of Training modalities and a wider variety of Training goals. The term weightlifting refers to a competitive sport that involves the performance of the snatch and clean and jerk lifts.This article builds on previous recommendations from the NSCA and should serve as the prevailing statement regarding youth Resistance Training. It is the current position of the NSCA that:
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fundamentals of Resistance Training progression and exercise prescription
Medicine and Science in Sports and Exercise, 2004Co-Authors: William J Kraemer, Nicholas A RatamessAbstract:ABSTRACTKRAEMER, W. J., and N. A. RATAMESS. Fundamentals of Resistance Training: Progression and Exercise Prescription. Med. Sci. Sports Exerc., Vol. 36, No. 4, pp. 674–688, 2004. Progression in Resistance Training is a dynamic process that requires an exercise prescription process, evaluation of tr
Hirofumi Tanaka - One of the best experts on this subject based on the ideXlab platform.
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effects of high intensity Resistance Training on arterial stiffness and wave reflection in women
American Journal of Hypertension, 2005Co-Authors: Miriam Y Cortezcooper, Allison E Devan, Maria M Anton, Roger P Farrar, Kimberly A Beckwith, Jan Todd, Hirofumi TanakaAbstract:Background Cross-sectional studies reported that chronic Resistance Training is associated with arterial stiffening in men. These findings are in marked contrast to those found with aerobic exercise and may have important clinical relevance with regard to cardiovascular disease risk. However, the effect of Resistance Training on arterial stiffness has not been confirmed by interventional studies nor has this relation been investigated in women. Methods To determine whether a strength Training program increases regional and central arterial stiffness in women, 23 healthy young women (29 ± 1 years; mean ± SD) participated in a high-intensity strength and power Training program for 11 weeks. Ten other women (27 ± 2 years) served as time controls. Results In the intervention group, one repetition maximal strength increased 12% to 17% (P Conclusions We concluded that a high-intensity Resistance Training program increases arterial stiffness and wave reflection in young healthy women. Our present interventional results are consistent with the previous cross-sectional studies in men in which high-intensity strength Training is associated with arterial stiffening.
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unfavorable effects of Resistance Training on central arterial compliance a randomized intervention study
Circulation, 2004Co-Authors: Motohiko Miyachi, Hiroshi Kawano, Jun Sugawara, Kouki Takahashi, Kouichiro Hayashi, K Yamazaki, Izumi Tabata, Hirofumi TanakaAbstract:Background— Reductions in the compliance of central arteries exert a number of adverse effects on cardiovascular function and disease risk. Endurance Training is efficacious in increasing arterial compliance in healthy adults. We determined the effects of Resistance Training on carotid arterial compliance using the intervention study design. Methods and Results— Twenty-eight healthy men 20 to 38 years old were randomly assigned to the intervention group (n=14) and the control group (n=14). Control subjects were instructed not to alter their normal activity levels throughout the study period. Intervention subjects underwent 3 supervised Resistance Training sessions per week for 4 months and deTraining for a subsequent 4 months. The Resistance Training increased maximal strength in all muscle groups tested (P<0.001). There were no significant differences in baseline arterial compliance and β-stiffness index between the intervention and control groups. In the intervention group, carotid arterial compliance d...
Hamilton Roschel - One of the best experts on this subject based on the ideXlab platform.
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low intensity Resistance Training with partial blood flow restriction and high intensity Resistance Training induce similar changes in skeletal muscle transcriptome in elderly humans
Applied Physiology Nutrition and Metabolism, 2019Co-Authors: Felipe Cassaro Vechin, Cleiton Augusto Libardi, Miguel Soares Conceicao, Felipe Damas, Claudia Regina Cavaglieri, Mara Patricia T Chaconmikahil, L L Coutinho, Sonia C S Andrade, Manoel T Neves, Hamilton RoschelAbstract:We aimed to investigate the mechanisms underlying muscle growth after 12 weeks of Resistance Training performed with blood flow restriction (RT–BFR) and high-intensity Resistance Training (HRT) in older individuals. Participants were allocated into the following groups: HRT, RT–BFR, or a control group. High-throughput transcriptome sequencing was performed by the Illumina HiSeq 2500 platform. HRT and RT–BFR presented similar increases in the quadriceps femoris cross-sectional area, and few genes were differently expressed between interventions. The small differences in gene expression between interventions suggest that similar mechanisms may underpin Training-induced muscle growth.
Penny Phillips - One of the best experts on this subject based on the ideXlab platform.
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effects of aerobic Training Resistance Training or both on percentage body fat and cardiometabolic risk markers in obese adolescents the healthy eating aerobic and Resistance Training in youth randomized clinical trial
JAMA Pediatrics, 2014Co-Authors: Ronald J Sigal, Denis Prudhomme, Heather Tulloch, Penny Phillips, Angela S Alberga, Gary S Goldfield, Stasia Hadjiyannakis, Rejeanne Gougeon, Janine MalcolmAbstract:Importance Little evidence exists on which exercise modality is optimal for obese adolescents. Objective To determine the effects of aerobic Training, Resistance Training, and combined Training on percentage body fat in overweight and obese adolescents. Design, Setting, and Participants Randomized, parallel-group clinical trial at community-based exercise facilities in Ottawa (Ontario) and Gatineau (Quebec), Canada, among previously inactive postpubertal adolescents aged 14 to 18 years (Tanner stage IV or V) with body mass index at or above the 95th percentile for age and sex or at or above the 85th percentile plus an additional diabetes mellitus or cardiovascular risk factor. Interventions After a 4-week run-in period, 304 participants were randomized to the following 4 groups for 22 weeks: aerobic Training (n = 75), Resistance Training (n = 78), combined aerobic and Resistance Training (n = 75), or nonexercising control (n = 76). All participants received dietary counseling, with a daily energy deficit of 250 kcal. Main Outcomes and Measures The primary outcome was percentage body fat measured by magnetic resonance imaging at baseline and 6 months. We hypothesized that aerobic Training and Resistance Training would each yield greater decreases than the control and that combined Training would cause greater decreases than aerobic or Resistance Training alone. Results Decreases in percentage body fat were −0.3 (95% CI, −0.9 to 0.3) in the control group, −1.1 (95% CI, −1.7 to −0.5) in the aerobic Training group ( P = .06 vs controls), and −1.6 (95% CI, −2.2 to −1.0) in the Resistance Training group ( P = .002 vs controls). The −1.4 (95% CI, −2.0 to −0.8) decrease in the combined Training group did not differ significantly from that in the aerobic or Resistance Training group. Waist circumference changes were −0.2 (95% CI, −1.7 to 1.2) cm in the control group, −3.0 (95% CI, −4.4 to −1.6) cm in the aerobic group ( P = .006 vs controls), −2.2 (95% CI −3.7 to −0.8) cm in the Resistance Training group ( P = .048 vs controls), and −4.1 (95% CI, −5.5 to −2.7) cm in the combined Training group. In per-protocol analyses (≥70% adherence), the combined Training group had greater changes in percentage body fat (−2.4, 95% CI, −3.2 to −1.6) vs the aerobic group (−1.2; 95% CI, −2.0 to −0.5; P = .04 vs the combined group) but not the Resistance group (−1.6; 95% CI, −2.5 to −0.8). Conclusions and Relevance Aerobic, Resistance, and combined Training reduced total body fat and waist circumference in obese adolescents. In more adherent participants, combined Training may cause greater decreases than aerobic or Resistance Training alone. Trial Registration clinicaltrials.gov Identifier:NCT00195858
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effects of aerobic Training Resistance Training or both on glycemic control in type 2 diabetes a randomized trial
Annals of Internal Medicine, 2007Co-Authors: Ronald J Sigal, Glen P Kenny, Normand G Boule, George A Wells, Denis Prudhomme, Michelle Fortier, Robert D Reid, Heather Tulloch, Douglas Coyle, Penny PhillipsAbstract:Background Previous trials have evaluated the effects of aerobic Training alone and of Resistance Training alone on glycemic control in type 2 diabetes, as assessed by hemoglobin A1c values. However, none could assess incremental effects of combined aerobic and Resistance Training compared with either type of exercise alone. Objective To determine the effects of aerobic Training alone, Resistance Training alone, and combined exercise Training on hemoglobin A1c values in patients with type 2 diabetes. Design Randomized, controlled trial. Setting 8 community-based facilities. Patients 251 adults age 39 to 70 years with type 2 diabetes. A negative result on a stress test or clearance by a cardiologist, and adherence to exercise during a 4-week run-in period, were required before randomization. Interventions Aerobic Training, Resistance Training, or both types of exercise (combined exercise Training). A sedentary control group was included. Exercise Training was performed 3 times weekly for 22 weeks (weeks 5 to 26 of the study). Measurements The primary outcome was the change in hemoglobin A1c value at 6 months. Secondary outcomes were changes in body composition, plasma lipid values, and blood pressure. Results The absolute change in the hemoglobin A1c value in the combined exercise Training group compared with the control group was -0.51 percentage point (95% CI, -0.87 to -0.14) in the aerobic Training group and -0.38 percentage point (CI, -0.72 to -0.22) in the Resistance Training group. Combined exercise Training resulted in an additional change in the hemoglobin A1c value of -0.46 percentage point (CI, -0.83 to -0.09) compared with aerobic Training alone and -0.59 percentage point (CI, -0.95 to -0.23) compared with Resistance Training alone. Changes in blood pressure and lipid values did not statistically significantly differ among groups. Adverse events were more common in the exercise groups. Limitations The generalizability of the results to patients who are less adherent to exercise programs is uncertain. The participants were not blinded, and the total duration of exercise was greater in the combined exercise Training group than in the aerobic and Resistance Training groups. Conclusion Either aerobic or Resistance Training alone improves glycemic control in type 2 diabetes, but the improvements are greatest with combined aerobic and Resistance Training. ClinicalTrials.gov registration number: NCT00195884.
Motohiko Miyachi - One of the best experts on this subject based on the ideXlab platform.
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effects of Resistance Training on arterial stiffness a meta analysis
British Journal of Sports Medicine, 2013Co-Authors: Motohiko MiyachiAbstract:Background Regular aerobic exercise prevents and reverses arterial stiffening, but the association between Resistance Training and arterial stiffness is unclear. Aim This study was performed to conduct a systematic review and meta-analysis of randomised controlled clinical trials (RCTs) assessing the associations between Resistance Training and changes in arterial stiffness. Methods MEDLINE and SPORTDiscus databases were searched from January 1980 through to April 2011. RCTs evaluating the ability of Resistance Training to increase arterial stiffness in comparison with a control group were included in the meta-analysis. Two independent reviewers extracted data and assessed the quality of the included studies. Data from 185 reports of eight RCTs (193 participants) were included. Pooled mean differences in arterial stiffness indices (carotid arterial β stiffness and pulse wave velocity (PWV)) between intervention and control groups were calculated using a random-effects model. Results The overall association of Resistance Training versus control with relative changes in carotid β index or PWV (eight studies; 193 participants) was 10.7% (95% CI 3.4% to 18.0%; I 2 , 89%; heterogeneity, p 2 , 71%; heterogeneity, p Conclusion High-intensity Resistance Training is associated with increased arterial stiffness in young subjects with low baseline levels of arterial stiffness.
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low intensity Resistance Training with slow movement and tonic force generation increases basal limb blood flow
Clinical Physiology and Functional Imaging, 2009Co-Authors: Michiya Tanimoto, Hiroshi Kawano, Izumi Tabata, Yuko Gando, Kiyoshi Sanada, Kenta Yamamoto, Naokata Ishii, Motohiko MiyachiAbstract:Metabolic syndrome is associated with reductions in basal limb blood flow. Resistance Training increasing muscle mass and strength increases basal limb blood flow. Low-intensity Resistance exercise with slow movement and tonic force generation (LST) has been proposed as one of the effective methods of Resistance Training increasing muscle mass and strength. The hypothesis that LST Training increases basal femoral blood flow as well as traditional high-intensity Resistance Training at normal speed (HN) was examined. Thirty-six healthy young men without a history of regular Resistance Training were randomly assigned to the LST [approximately 55-60% one repetition maximum (1RM) load, 3 s lifting and 3 s lowering with no relaxation phase, n = 12], HN (approximately 85-90% 1RM, 1 s lifting and 1 s lowering with 1 s relaxation, n = 12) or sedentary control (CON, n = 12) groups. Participants in the Training groups underwent two whole-body Training sessions per week for 13 weeks. Basal femoral blood flow increased significantly by +18% in LST and +35% in HN (both P<0.05), while there was no such change in CON. There were no significant differences between these increases induced by LST and HN, although the increase in LST corresponded to about half that in HN. In conclusion, not only Resistance Training in HN but in LST as well, were effective for increasing basal limb blood flow, and that this effect was evident even in healthy young men.
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unfavorable effects of Resistance Training on central arterial compliance a randomized intervention study
Circulation, 2004Co-Authors: Motohiko Miyachi, Hiroshi Kawano, Jun Sugawara, Kouki Takahashi, Kouichiro Hayashi, K Yamazaki, Izumi Tabata, Hirofumi TanakaAbstract:Background— Reductions in the compliance of central arteries exert a number of adverse effects on cardiovascular function and disease risk. Endurance Training is efficacious in increasing arterial compliance in healthy adults. We determined the effects of Resistance Training on carotid arterial compliance using the intervention study design. Methods and Results— Twenty-eight healthy men 20 to 38 years old were randomly assigned to the intervention group (n=14) and the control group (n=14). Control subjects were instructed not to alter their normal activity levels throughout the study period. Intervention subjects underwent 3 supervised Resistance Training sessions per week for 4 months and deTraining for a subsequent 4 months. The Resistance Training increased maximal strength in all muscle groups tested (P<0.001). There were no significant differences in baseline arterial compliance and β-stiffness index between the intervention and control groups. In the intervention group, carotid arterial compliance d...
