Comparação do gasto energético em diferentes métodos do treinamento de força / Comparison of energy expenditure in different strength training methods

Introdução: Atualmente, vem crescendo a utilização de diferentes métodos de treinamento de força (TF) como drop-set e bi-set, com intuito de maximizar gasto energético (GE). Porém, não há evidências que comprovem este fato. Objetivos: Mensurar e comparar o gasto energético (GE) em sessões de TF empregando os métodos drop-set, bi-set e TF tradicional (TRAD). Métodos: Nove homens recreacionalmente ativos realizaram três protocolos de exercícios em dias distintos, separados por intervalos de uma semana. O drop-set e o TRAD seguiram ordem fixa de execução dos exercícios; o bi-set foi realizado com dois exercícios sem intervalo entre eles. Todos os protocolos foram desempenhados a 80% de 1RM e, durante as sessões de treinamento, foi mensurado o consumo de oxigênio (VO2) e o GE. Resultados: Os resultados indicam que, durante a sessão de treino, o método drop-set gerou maiores valores de VO2 (13,6 ± 6,8 > 11,2 ± 5,9 kg/ml/min), GE (5,2 ± 2,3 > 4,5 ± 2,3 kcal/min -1), frequência cardíaca (128 ± 27,1 > 113 ± 22,4 bpm -1) e razão de trocas gasosas (1,2 ± 0,2 > 1,1 ± 0,1) quando comparado ao bi-set e TRAD (p<0,05). Conclusão: Maiores valores de frequência cardíaca durante o treino e gasto calórico superior foram observados no TF realizado com o método drop-set em relação ao bi-set e TRAD.

Introduction: It is currently growing use of different strength training methods (ST) as a drop-set and bi-set, in order to maximize energy expenditure (EE). However, there is no evidence to prove this fact. Objective: The aim of this study was to compare the EE of training sessions of methods drop-set, bi-set and traditional ST (TRAD). Methods: Nine men recreationally assets had performed three protocols of exercises on different days separated by a break of week between each. The drop-set and the TRAD followed a fixed order of the exercises; the bi-set were two exercises without a break followed the other, forming combinations which were: squat-flexor and extensor chair - plantar flexion. All protocols were performed at 80% of 1RM and during the training sessions were measured oxygen consumption and the calorie expenditure. Results: The results indicate during the training session the drop-set promoted higher values of VO2 (13.6 ± 6.8> 11.2 ± 5.9 kg / ml / min), EE (5.2 ± 2.3 ± 4.5 ± 2.3 kcal / min-1), heart rate (128 ± 27.1> 113 ± 22.4 bpm-1) and gas exchange ratio (1.2 ± 0.2> 1.1 ± 0.1) when compared to bi-set and TRAD (p<0.05). Conclusion: Briefly, the incorporation of the protocol drop-set can benefit the practitioners that aim at maximizing the consumption of EE.

Putative benefits of microalgal astaxanthin on exercise and human health

Astaxanthin (ASTA) is a pinkish-orange carotenoid produced by microalgae, but also commonly found in shrimp, lobster and salmon, which accumulate ASTA from the aquatic food chain. Numerous studies have addressed the benefits of ASTA for human health, including the inhibition of LDL oxidation, UV-photoprotection and prophylaxis of bacterial stomach ulcers. ASTA is recognized as a powerful scavenger of reactive oxygen species (ROS), especially those involved in lipid peroxidation. Both aerobic and anaerobic exercise are closely related to overproduction of ROS in muscle tissue. Post-exercise inflammatory processes can even exacerbate the oxidative stress imposed by exercise. Thus, ASTA is suggested here as a putative nutritional alternative/coadjutant for antioxidant therapy to afford additional protection to muscle tissues against oxidative damage induced by exercise, as well as for an (overall) integrative redox re-balance and general human health.