The beneficial effects of 15 units of high-intensity circuit training in women is modified by age, baseline insulin resistance and physical capacity

Micielska, Katarzyna; Gmiat, Anna; Żychowska, Małgorzata; Kozłowska, Marta; Walentukiewicz, Anna; Łysak-Radomska, Anna; Jaworska, Joanna; Rodziewicz, Ewa; Duda-Biernacka, Barbara; Ziemann, Ewa

doi:10.1016/j.diabres.2019.05.009

Cited by 32 publications

(33 citation statements)

References 52 publications

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“…Body weight training provides a time-efficient alternative to traditional resistance exercise, as this form of training can be performed almost anywhere at any time. Although research has repeatedly demonstrated beneficial effects of bodyweight training for health and cardiovascular function [54,55], the evidence supporting it as an effective modality for stimulating muscular strength and hypertrophy remains much scarcer than for lifting weights. There is compelling evidence that a small number of upper-body bodyweight exercises can be effective strength training alternatives, such as the pull-up/ chin-up [56] and push-up [57].…”

Section: Bodyweight Trainingmentioning

confidence: 99%

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Iversen

Norum²,

Schöenfeld

et al. 2021

Sports Med

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Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy. Graphic Abstract

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Section: Bodyweight Trainingmentioning

confidence: 99%

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Iversen

Norum²,

Schöenfeld

et al. 2021

Sports Med

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“…Results of most recent studies suggest that physical exercise attenuates myostatin gene and protein expression in skeletal muscles directly after training [ 124 , 125 , 126 , 127 , 128 , 129 , 130 , 131 , 132 , 133 , 134 ], while a decrease of physical activity achieved by daily step reduction increased myostatin mRNA expression [ 135 ]. In most studies, serum myostatin levels were found to increase acutely after various exercise types (ultramarathon, aerobic, resistance and high-intensity training) [ 136 , 137 , 138 , 139 , 140 , 141 ], and decrease in the long term as a result of physical training [ 90 , 142 , 143 , 144 , 145 , 146 ]. Two studies noted an increase in circulating myostatin concentrations as a result of various (strength training, balance training, stretching exercises, walking recommendations) physical exercise over very long periods (6 and 12 months) [ 80 , 93 ].…”

Section: Factors Affecting Myostatin Concentrationmentioning

confidence: 99%

Myostatin as a Biomarker of Muscle Wasting and other Pathologies-State of the Art and Knowledge Gaps

2020

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Sarcopenia is a geriatric syndrome with a significant impact on older patients’ quality of life, morbidity and mortality. Despite the new available criteria, its early diagnosis remains difficult, highlighting the necessity of looking for a valid muscle wasting biomarker. Myostatin, a muscle mass negative regulator, is one of the potential candidates. The aim of this work is to point out various factors affecting the potential of myostatin as a biomarker of muscle wasting. Based on the literature review, we can say that recent studies produced conflicting results and revealed a number of potential confounding factors influencing their use in sarcopenia diagnosing. These factors include physiological variables (such as age, sex and physical activity) as well as a variety of disorders (including heart failure, metabolic syndrome, kidney failure and inflammatory diseases) and differences in laboratory measurement methodology. Our conclusion is that although myostatin alone might not prove to be a feasible biomarker, it could become an important part of a recently proposed panel of muscle wasting biomarkers. However, a thorough understanding of the interrelationship of these markers, as well as establishing a valid measurement methodology for myostatin and revising current research data in the light of new criteria of sarcopenia, is needed.

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“…Myostatin mRNA expression was reduced in skeletal muscle after acute and long-term exercise and was even further downregulated by acute exercise on top of 12-week training in previously sedentary men [62]. 15 units of a high-intensity circuit training (HICT) program (3×/week for 5 weeks) with own body weight induced the drop of myostatin concentration but significantly only among middle-aged women [63].…”

Section: Myostatinmentioning

confidence: 94%

Metabolic Health—The Role of Adipo-Myokines

Gräf

Ferrari

2019

IJMS

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Obesity is now a worldwide epidemic. In recent years, different phenotypes of obesity, ranging from metabolically healthy normal weight to metabolically unhealthy obese, were described. Although there is no standardized definition for these phenotypes or for metabolic health, the influence of lifestyle and early-life factors is undisputed. In this context, the ratio of muscle-to-fat tissue seems to play a crucial role. Both adipose tissue and skeletal muscle are highly heterogeneous endocrine organs secreting several hormones, with myokines and adipokines being involved in local autocrine/paracrine interactions and crosstalk with other tissues. Some of these endocrine factors are secreted by both tissues and are, therefore, termed adipo-myokines. High (cardiorespiratory) fitness as a surrogate parameter for an active lifestyle is epidemiologically linked to “better” metabolic health, even in the obese; this may be partly due to the role of adipo-myokines and the crosstalk between adipose and muscle tissue. Therefore, it is essential to consider (cardiovascular) fitness in the definition of metabolically healthy obese/metabolic health and to perform longitudinal studies in this regard. A better understanding of both the (early-life) lifestyle factors and the underlying mechanisms that mediate different phenotypes is necessary for the tailored prevention and personalized treatment of obesity.

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The beneficial effects of 15 units of high-intensity circuit training in women is modified by age, baseline insulin resistance and physical capacity

Cited by 32 publications

References 52 publications

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Myostatin as a Biomarker of Muscle Wasting and other Pathologies-State of the Art and Knowledge Gaps

Metabolic Health—The Role of Adipo-Myokines

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