Discover and read the best of Twitter Threads about #TrainHard
Most recents (24)
This one found that among patients with newly diagnosed diabetes, a reduction in exercise frequency was related to increases in the risk of pneumonia and upper respiratory tract infection in Korean adults. 
- The risks of both pneumonia and upper respiratory tract infection increased when moderate-to-vigorous physical activity frequency was reduced from ≥ 5 times of moderate-to-vigorous physical activity/week to a state of physical inactivity.
- However, a reduction in moderate-to-vigorous physical activity frequency from ≥ 5 to < 5 times/week only increased the risk of pneumonia.
The aim of this paper was to overview methods and results of studies that compared acute changes in muscle strength after bouts of maximal eccentric and concentric resistance exercise.
- "Perhaps the main implication of the current work is that ECC resistance exercise prescriptions should account for the muscle group being exercised...
"...The elbow flexors are more susceptible to acute strength loss and damage from ECC exercise than are muscles of the lower limbs...
In this one, a multimodal exercise training intervention was found to be an effective strategy in improving muscular strength, agility, dynamic balance and depressive symptoms in men with mild-to-moderate Alzheimer's disease.
- The aim of this study was to investigate the effect of multimodal exercise training on aerobic endurance, muscular strength, agility, dynamic balance, cognitive status, and depressive symptoms in men with mild-to-moderate Alzheimer's disease.
- A total of 25 elderly men with a diagnosis of mild-to-moderate Alzheimer's disease were randomly categorized into a a multimodal exercise training program or a control group.
In this one in middle-aged Japanese individuals, body cell mass, a metabolically active component of Fat-Free Mass and a representative biomarker of muscle cell mass, was associated cardiorespiratory fitness, as measured by V'O2peak.
- Fat-free mass (FFM) is a heterogeneous compartment comprising body cell mass (BCM), intracellular water (ICW), extracellular solids, and extracellular water (ECW).
- Fat-free mass (FFM), considering as a metabolically active compartment of the human body, is often used to adjust for differences in resting or exercise-state energy metabolism, including maximal oxygen uptake (V'O2peak), to account for body composition.
This one in elite male soccer players finds that changes in muscle oxygen saturation rates coincide with inflections in blood lactate concentrations.
- Monitoring muscle metabolic activity via blood lactate is a useful tool for understanding the physiological response to a given exercise intensity.
- The study tested the hypotheses that:
The findings of this one suggest that mechanical loading during medium-weight squats (40% to 60% of 1RM) might be an effective training stimulus to promote anabolic patellar tendon responses and improve tendon mechanical and morphological properties.
- Tendon strain during exercise is a critical regulatory factor in tendon adaptive responses and there are indications for an optimal range of strain that promotes tendon adaptation.
- Back squats are used to improve patellar tendon properties in sport and clinical settings.
In this one, HMB supplementation was associated with improvements in muscle strength, physical performance and muscle quality (defined as the handgrip strength/fat-free mass ratio) in older adults with sarcopenia during a resistance exercise program.
- This randomized, double-blind, placebo-controlled study aimed to evaluate whether HMB supplementation can improve muscle strength, function, and body composition in older adults with sarcopenia.
- This study included subjects aged ≥60 years with sarcopenia which were assigned to the HMB group or the placebo group.
This one found a bidirectional, dose-response relationship between handgrip strength and cognitive function in a multinational, European population with a mean age of 68.42 years.
- This study tried to analyze the longitudinal association between handgrip strength and cognitive performance in different cognitive functions according to sex in a European multicentric population.
- A longitudinal and bidirectional relationship between handgrip strength and three different cognitive functions was observed.
In this one, an intervention of 200 minute of walking per day was associated with profound effects on the metabolic profile of the participant, a reduced body weight, similar in magnitude to that seen after bariatric surgery, and increased fatty acid beta-oxidation.
- This was a feasibility study of a subject who performed an exercise intervention of low-intensity, non-fatiguing walking on a deskmill/treadmill for 200 minutes daily, approximately the average time a German spends watching television per day, for 6 days a week, for 4 weeks.
- Data suggested that walking can have a profound effect on the metabolism of a person – an effect that is visible both acutely as well as after 1.5 days.
This systematic review and meta-analysis suggests that neither high-repetition strength training interventions nor low-repetition strength training interventions are likely to result in improved performance over a 4- to 12-week period in well-trained endurance athletes.
- Training programs for endurance athletes typically incorporate some form of resistance training to improve performance and reduce likelihood of injury.
- Resistance training may take a variety of different formats based on the load, volume, rest period, and velocity of an exercise:
In this one, a low-intensity resistance training with blood flow restriction (BFR) was associated with superior improvements in macrovascular and microvascular function compared with a traditional high-intensity resistance training program in healthy, young men.
- This study aimed to determine the macrovascular and microvascular function responses to low-intensity resistance training with blood flow restriction compared to a high-load resistance training control group.
- Twenty-four young, healthy men participated.
The findings of this study suggest sport-specific cardiac adaptations.
- Prolonged QT dispersion derived from electrocardiograms has been used as an indicator of abnormal ventricular repolarization for several cardiac diseases.
- An increased QT dispersion has been documented in patients with arterial hypertension and left ventricular hypertrophy.
The findings of this one suggest that weight loss during a high-intensity exercise program is likely to lead to improved substrate oxidation during exercise.
- This study is a secondary analysis of the “Effects of SIT on substrate oxidation in adults living with and without obesity: i-FLEX study”...
...a clinical trial investigating changes in substrate oxidation and insulin sensitivity following 4 weeks of sprint interval training (SIT) between individuals with and without obesity.
In this one, a quadriceps-focused exercise program and a hip-focused exercise program provided equivalent effectiveness for improvements in symptoms and function in patients with patellofemoral pain.
- The aim of this study was to assess effectiveness equivalence between a focused ‘Quadriceps Exercise’ protocol and a focused ‘Hip Exercise’ protocol on symptoms and function in patients with patellofemoral pain.
- The exercise interventions lasted for 12 weeks with 3 weekly home-based exercise sessions consisting of three sets of 8–12 repetitions.
Interestingly, in this one, low-repetitions-in-reserve (0-1) vs high-repetitions-in-reserve (4–6) during moderate to higher resistance loads (65%–95% 1RM) appeared to promote similar increases in strength and hypertrophy in previously trained males and females.
- This study investigated the effects of low-RIR versus high-RIR training on strength, hypertrophy, and motor unit adaptations in resistance-trained college-aged males and females.
- Given that the high-RIR group performed training further from failure, volume-load (i.e., sets × repetitions × load per repetition) would be expected to favor the low-RIR group.
In this one, ketone ester supplementation was associated with increases in circulating dopamine concentration, and improvements in mental alertness and post-exercise muscular inflammation in ultra-endurance exercise.
- This study explored the potential of ketone ester intake to elevate systemic dopamine concentrations and psychocognitive functioning in an ultra endurance running event.
- As a secondary aim the study also looked at the effect of exogenous ketosis on muscle repair and recovery of functional capacity following the event.
In this one, 2 years of creatine supplementation during a combined exercise program in postmenopausal women was not associated with improvements in bone mineral density, although some bone geometric properties at the proximal femur were more likely to be preserved.
- The aim of the study was to examine the effects of 2 years of creatine monohydrate supplementation and exercise on bone health in postmenopausal women.
- Postmenopausal women with a mean age of 59 years were randomized to receive creatine (0.14g/kg) or placebo during a resistance training (3 days/week) and walking (6 days/week) program for 2 years.
Interestingly, the findings of this one suggest that individuals who exercise are more susceptible to decompression sickness.
- When the ambient pressure and, thus, the pressure in the body’s tissues is markedly and rapidly reduced, decompression sickness can occur.
- Decompression sickness may develop in conjunction with diving, flying and extravehicular space activities (“space walks”).
The findings of this one suggest that even though exercise may be beneficial for some aspects of children's cognition (information processing speed), those with higher levels of habitual physical activity may also benefit in other aspects too (executive control efficiency).
- A 15 min bout of physical exercise benefited children's overall information processing speed the most, whereas the efficiency of executive control and other attention networks (alerting and orienting) was unaffected by the duration of the bout.
- However, exercise duration affected the interactive functioning of executive control and orienting networks in more active children, suggesting that the dose–response relation of interest may be moderated by children's habitual physical activity level.
This review tries to address the ideal duration and intensity of physical activity, and the types of exercise for optimizing lifelong cardiovascular health, longevity, and healthspan.
Summary:
- Physical fitness is the single best predictor of life expectancy and healthspan. Try to achieve and maintain a high level of physical fitness throughout life.
In this one, a high dose (2.5mg) of phenylcapsaicin was associated with a plausible ergogenic effect on strength performance, muscle damage and peripheral perceived exertion in comparison to a placebo and a lower dose of 0.625mg during resistance training.
- The aim of this study was to explore the effects of low dose (0.625 mg) and high dose (2.5mg) of phenylcapsaicin on full squat performance, active muscle and overall body ratings of perceived exertion, muscle damage, protein breakdown, metabolic response, and 24-h recovery.
These assessments were approached under a randomized, triple-blinded, placebo-controlled, crossover design.
In this one, females with high levels of physical activity showed a more pronounced flexion-relaxation phenomenon compared to those with moderate and low levels of physical activity, suggesting that high levels of physical activity may lower risk for low back pain.
- The flexion relaxation phenomenon is characterized by the reduction of paraspinal muscle activity at maximum trunk flexion.
- This phenomenon is often absent or disrupted in individuals reporting lower back pain.
The findings of this one suggest that acute evening HIIT may partially reduce the detrimental effects of partial sleep restriction on long-term declarative memory.
- Some studies have shown that short sleep duration (<7 hours per night) is associated with adverse health outcomes and impaired cognitive functioning including poor attention, decreased concentration and impaired memory.
- The objective of this study was to estimate the extent to which a remote, evening HIIT intervention performed in the evening prior to encoding (learning) would compensate for the negative effect of sleep restriction...
The findings of this one suggest that the positive effect of exercise on cancer might be partly due to immune cell mobilization, as a single bout of acute exercise of only 10 min was associated with leukocytosis in breast cancer patients.
- The study examined the effect of acute exercise on blood immune cell counts in newly diagnosed breast cancer patients who had not yet started any treatments.
- Acute exercise increased the number of total leukocytes (CD45+), CD8+ T cell, CD19+ B cells, total NK cells, CD56+CD16+ NK cells, and intermediate (CD14+CD16+) monocytes.
