Comparison between the multiple-set plus 2 weeks of tri-set and traditional multiple-set method on strength and body composition in trained women: a pilot study.

The manipulation of resistance training (RT) variables affects the neuromuscular adaptations and may also alter body composition. Another important factor to be considered is the presence of high, moderate and low responding subjects to training. The purpose of this study was to compare the effects of multiple-set (MS) and tri-set (TS) RT approaches on muscle strength and body composition following a 12 week programme in trained women (> 1 year of RT experience). A secondary objective was to assess variations in individual responsiveness to the RT by the identification of high (strength gains were > 20%), moderate (10 and 19%) and low responding (< 10%) subjects. Eleven healthy experientially resistance trained women were randomly divided into two groups: MS (n = 6; age 27·17 ± 8·23 years; body mass 57·97 ± 2·48 kg) and TS (n = 5; age 23·20 ± 2·28 years; body mass 61·74 ± 6·95 kg). High responders were found in the training groups (MS n = 4 and TS n = 1), moderate (MS n = 1 and TS n = 3) and low responders (MS n = 1 and TS n = 1). The MS group displayed an increase in squat 1RM (P<0·01), stiff leg deadlift 1RM (P<0·002) and squat repetitions maximum at 50% of 1RM (P<0·04). The TS method significantly increased all strength variables (P<0·05), with no differences between methods (P>0·05). Differences were evident between subjects classified as high, medium and low responding in the stiff leg deadlift 1RM (P = 0·007). Both RT protocols increased strength, with no effect on body composition. The variability in individual responsiveness emphasizes the importance of individualized RT prescription for strength practitioners.

Different acute cardiovascular stress in response to resistance exercise leading to failure versus not to failure in elderly women with and without hypertension--a pilot study.

OBJECTIVE: The purpose of the present study was to compare the effects of resistance exercise (RE) leading to failure versus not to failure on 24-h blood pressure (BP) and rate-pressure product (RPP) responses in normotensive and hypertensive trained elderly women. METHODOLOGY: Seven normotensive women and seven women with medically documented hypertension randomly performed three experimental sessions: (i) a non-exercise control session that involved 30 min of seated rest, (ii) whole body RE leading to failure that involved three sets with an eight repetitions maximum (8RM) load and (iii) whole body RE not to failure that involved three sets with 70% of an 8RM load. Systolic BP (SBP), diastolic BP (DBP) and mean BP (MBP) responses during each hour of sleep and awake states were measured. RESULTS: Results of all subjects revealed that the RPP was higher (P ≤ 0.05) during afternoon and night hours after the RE session leading to failure versus not to failure and the non-exercise control session. For the hypertensive group during the night hours, SBP remained higher after the RE session not to failure (P = 0.047) versus non-exercise control session. For the normotensive group, DBP remained higher after the RE session leading to failure over the 24-h period (approximately 8 mmHg h(-1), P = 0.044) and the period upon awaking (approximately 5 mmHg h(-1), P = 0.044) versus the hypertensive group. CONCLUSIONS: The normotensive elderly women of this pilot study presented a greater cardiovascular response to RE leading to failure, as a consequence of the higher training intensity.

Similar hypotensive effects of combined aerobic and resistance exercise with 1 set versus 3 sets in women with metabolic syndrome.

The aim of the present study was to compare the response of systolic blood pressure (SBP), mean blood pressure (MBP) and diastolic blood pressure (DBP) following combined training with 1 set or with 3 sets of resistance exercise (RE). Sixteen women with metabolic syndrome (MetS) were randomly assigned to perform two combined exercise protocols and a control session (CON): 1-set, 30 min of aerobic exercise (AE) at 65-70% of reserve heart rate and 1 set of 8-12 repetitions at 80% of 10-RM in six resistance exercises; 3-sets, same protocol but with 3 sets; and CON, 30 min of seated rest. The SBP, MBP and DBP were measured before and every 15 min during 90 min following the experimental sessions. The SBP displayed a decrease (P ≤ 0.05) during the 90 min following the RE session with 1-set and 3-set, while MBP was decreased (P ≤ 0.05) up to 75 min after 1-set and up to 30 min after the 3-set exercise session compared with pre-intervention values. There was a decrease in DBP only for the greatest individual decrease following 1-set (-6.1 mmHg) and 3-set (-4.9 mmHg) combined exercise sessions, without differences between them. The rate-pressure product and heart rate remained significantly higher (P ≤ 0.05) 75 min and 90 min after the combined exercise session with 1- and 3-sets compared with the CON, respectively. In conclusion, a low-volume RE combined with AE resulted in similar decrease of SBP when compared with RE with 3-sets in women with MetS, which could be beneficial in situations of limited time.

Acute and chronic cardiovascular response to 16 weeks of combined eccentric or traditional resistance and aerobic training in elderly hypertensive women: a randomized controlled trial.

Both aerobic (AT) and resistance training (RT) are recommended as nonpharmacological treatments to prevent hypertension. However, there is a paucity of literature investigating the effects of combined exercise modes (RT combined with AT) in elderly hypertensive women. Thus, our aim was to compare the postexercise hypotension (PEH) response to both protocol models and to assess the correlation between the degree of PEH after acute and chronic training. Furthermore, we also compared several biochemical variables for each training group. Sixty hypertensive older women were randomly assigned into nonexercised control (no systematic exercise training throughout the study), eccentric RT (ERT), and traditional RT (TRT). The training programs consisted of 16 weeks of RT combined with AT. Blood pressure (BP), biochemical profiles, and 1 repetition maximum (1RM) were evaluated. There was a significant increase in high-density lipoprotein (HDL) after both training regimens pre- to posttraining (combined ERT +5% and TRT +7%; p = 0.001 for both). There was a decrease in systolic BP (SBP) (combined ERT -19% and TRT -21%; p = 0.001 for both) and diastolic BP (DBP) (-13% for both; p = 0.001 for both). There was an increase in bench press 1RM (combined ERT +54% and TRT +35%; p = 0.001 for both) and leg press 1RM (combined ERT +52% and TRT +33%; p = 0.001 for both). The magnitude of decrease in SBP after acute exercise was moderately correlated with the drop in SBP after chronic training for the ERT combined with AT group (r = 0.64). Both combined training protocols are effective in promoting benefits in health-related factors (HDL, SBP, DBP, and 1RM). Considering the lower cardiovascular stress experienced during combined ERT, this type of training seems to be the most suitable for elders, deconditioned individuals, and hypertensives.