Physical exercise is considered an important intervention for promoting well-being and healthy aging. The objective was to determine the effects of moderate-to-high intensity resistance circuit training on different parameters of body composition, functional autonomy, muscular strength and quality of life in elderly. A randomized controlled trial was conducted. A total of 45 subjects (27 females, 18 males) aged between 65–75 years old from Murcia (Spain) were divided by sex, and randomly to experimental group (n = 33, mean age 69 ± 3.2 years old) receiving 12 weeks of moderate-to-high intensity resistance circuit training and control group (n = 33, mean age 70 ± 4.1 years old) receiving no exercise intervention. Intra-group comparison, the experimental group showed a significant increment of lean body mass in women and men, which also presented a decrease of fat mass. Both sex presented a significant improve in functional autonomy, and significately higher values of muscular strength. But no changes were observed regarding quality of life in these groups. The control group did not show any differences pre and post-intervention in women, but in men presented an increment of body mass index and total weight post-intervention. No changes were showed in the other variables. Similar results were founded at inter-group comparison. The moderate-to-high intensity resistance circuit training showed increase in total lean body mass, improvements in functional capacity and significantly increase in upper and lower muscular strength in women and men. Progressive resistance circuit training should be promoted for the elderly as it has the potential to improve physical performance, thereby prolonging healthy independent aging.

The revised European consensus defined sarcopenia as a progressive and generalized skeletal muscle disorder that is associated with an increased likelihood of adverse outcomes including falls, fractures, physical disability and mortality. The aim of this study was to determine the prevalence of sarcopenia and analyse the influence of diet, physical activity (PA) and obesity index as risk factors of each criteria of sarcopenia. A total of 629 European middle-aged and older adults were enrolled in this cross-sectional study. Anthropometrics were assessed. Self-reported PA and adherence to the Mediterranean diet were evaluated with the Global Physical Activity Questionnaire (GPAQ) and Prevention with Mediterranean Diet questionnaire (PREDIMED), respectively. The functional assessment included handgrip strength, lower body muscle strength, gait speed and agility/dynamic balance. Of the participants, 4.84% to 7.33% showed probable sarcopenia. Sarcopenia was confirmed in 1.16% to 2.93% of participants. Severe sarcopenia was shown by 0.86% to 1.49% of participants. Male; age group ≤65 years; lower body mass index (BMI); high levels of vigorous PA; and the consumption of more than one portion per day of red meat, hamburgers, sausages or cold cuts and/or preferential consumption of rabbit, chicken or turkey instead of beef, pork, hamburgers or sausages (OR = 0.126–0.454; all p < 0.013) resulted as protective factors, and more time of sedentary time (OR = 1.608–2.368; p = 0.032–0.041) resulted as a risk factor for some criteria of sarcopenia. In conclusion, age, diet, PA, and obesity can affect the risk of having low muscle strength, low muscle mass or low functional performance, factors connected with sarcopenia.

High-Intensity Interval Training (HIIT) is described as a succession of short duration and maximum or near-maximum intensity efforts, alternated by recovery periods during which exercise continues at a lower intensity (active recovery) or is interrupted (passive recovery). Our objective was to evaluate the acute responses of three HIIT protocols of different work/rest interval times over the total time of the session, with self-selectable load and up to exhaustion, “all out”.The sample was composed of 22 male participants (n = 22) between 19 and 24 years old. The HIIT protocol consisted of one of the three HIIT protocols, of 30, 60 and 90 s density ratio 1:1 and with passive rest, with a total exercise duration of 10 min. The test was performed in a cycloergometer set in workload mode independent of the pedaling frequency. The comparison of the three HIIT protocols shows that the duration of the work/rest intervals, starting from 30 s of work, in the cycloergometer, there are no significant differences in the levels of lactate concentration in the blood, nor in the heart rate, since a similar amount is obtained in the three protocols. The percentage of maximum power developed reached in each HIIT protocol is related to the duration of the working intervals.

The popularity of the bench press (BP) is justified by being one of the most effective exercises to improve strength and power in the upper body. The primary aim of this systematic review and meta-analysis was to compare the electromyography activity (EMG) of pectoralis muscle between BP and other variants of pectoral exercises (OP). Methods: This study was conducted according to the PRISMA. Original research articles published by March 2023, were located using an electronic search of four databases and yielded 951 original publications. This review included studies that compared the EMG activity of pectoralis muscle between BP and OP. Data were extracted and independently coded by three researchers. Finally, 23 studies were included for systematic review and meta-analysis. Meta-analysis with fixed or random effect model was performed to infer the pooled estimated standardized mean difference, depending on the heterogeneity. The studies were grouped according to the type of the comparison: grip widths, type of grip, inclination of the bench, stability, or exercise type. Results: The original option of BP activates the sternal portion significantly more than the variant with the inclined bench (SMD = 1.80; 95%CI 0.40 to 3.19; p = 0.017). Performing the exercise in an unstable situation produced significantly more activation during the concentric phase than performing the exercise in a stable situation (SMD = −0.18; 95%CI −0.33 to 3.74; p = 0.029). When comparing by type of exercise, greater activations are also seen in the original bench press vs. the comparisons (p = 0.023 to 0.001). Conclusions: The results suggest that the traditional bench press performed with the bench in a horizontal position, with a bar and a grip width between 150% and 200% of the biacromial distance (BAD) results from a greater EMG involvement of the pectoralis major in most variations with the same relative load. However, the sternal portion of pectoralis major showed greater activation with the declined variant of bench press.