Effects of 4 Weeks of Traditional Resistance Training vs. Superslow Strength Training on Early Phase Adaptations in Strength, Flexibility, and Aerobic Capacity in College-Aged Women

Abstract

This study compared SuperSlow resistance training (SRT) to traditional resistance training (TRT) during early phase adaptations in strength, aerobic capacity, and flexibility in college-aged women. Subjects were randomly assigned to SRT (n = 14); TRT (n = 13); or control (CON; n = 8) groups. To equalize training times, TRT trained 3 times per week for 25 minutes each session, whereas SRT trained twice a week for 35 minutes each session. Both groups trained for 4 weeks, whereas the CON group maintained normal daily activities. Workouts consisted of 5 exercises: shoulder press, chest press, leg press, low row, and lat pull down. The SRT group completed 1 set of each exercise at 50% 1RM until momentary failure with a 10-second concentric and a 10-second eccentric phase. The TRT group completed 3 sets of 8 repetitions at 80% 1RM for each exercise, with 4 seconds of contraction time for each repetition. Groups were statistically similar at baseline. There was a significant (p ≤ 0.01) time main effect for flexibility with the greatest improvements occurring for the training groups (SRT 14.7% and TRT 11%). All strength tests had significant (p ≤ 0.01) time main effects but no group or group by time interactions. Both training groups had large percent improvements in strength compared to CON, but the large variability associated with the SRT group resulted in only the TRT group being significantly different from the CON group. In conclusion, percent improvements were similar for the TRT and SRT groups, but only the TRT group reached statistical significance for the strength improvements, and both groups were equally effective for improving flexibility.

Chronic Effects of Different Resistance Training Exercise Orders on Flexibility in Elite Judo Athletes

“…Accordingly, these studies investigated the effects of resistance training on the elderly (Barbosa et al, 2002; Fatouros et al, 2006; Fatouros et al, 2005), men (Morton et al, 2011; Nobrega et al, 2005), women (Kim et al, 2011; Morton et al, 2011; Simao et al, 2011), and untrained participants. This hinders the discussion of our results, since the responses may differ depending on age and gender of participants, fitness levels, training protocols, and joints examined (Santos et al, 2010).…”

“…Studies have compared the effects of different resistance training methods separately (Fatouros et al, 2006; Kim et al, 2011; Morton et al, 2011) or in association with stretching exercises (Fatouros et al, 2006; Monteiro et al, 2008; Simao et al, 2011; Souza et al, 2013) on flexibility. For example, Monteiro et al (2008) reported significant improvements in flexibility in sedentary middle-age men and women after ten weeks of resistance circuit training.…”

“…For example, Monteiro et al (2008) reported significant improvements in flexibility in sedentary middle-age men and women after ten weeks of resistance circuit training. Studies that analyzed flexibility after manipulating different resistance training variables have generally demonstrated significant gains in flexibility in other populations as well (Fatouros et al, 2006; Kim et al, 2011; Santos et al, 2010). For instance, Fatouros et al (2005) and Fatouros et al (2006) compared different resistance training intensities (40 vs. 80% of 1RM) examining their effects on flexibility levels and reported increases in the range of motion.…”

“…For instance, Fatouros et al (2005) and Fatouros et al (2006) compared different resistance training intensities (40 vs. 80% of 1RM) examining their effects on flexibility levels and reported increases in the range of motion. In addition, different movement velocities (slow × super-fast) have also been reported to increase the range of motion (Kim et al, 2011). …”

A strength exercise program in rats with epilepsy is protective against seizures

“…Scientific research has shown that strength training improves muscle strength and increases muscle and bone mass [12][13][14], flexibility [15], dynamic balance [16], mood, self-confidence, and self-esteem [17]. Thus, the symptoms of several chronic diseases, such as arthritis, depression, type-2 diabetes, and osteoporosis, have been reduced after strength training [14,[18][19][20][21], reduced falls have also been reported in older adults with functional limitations [22].…”