The findings of this one suggest that when resistance training is performed close to or to muscular failure, more than 5 minutes of rest may be needed to reduce the fatigue induced during the set, but during sessions well below muscular failure, 2 minutes of rest may be enough.
- The study describes the acute mechanical and metabolic responses following 8 different resistance training protocols in which the scheduled volume load was equated between them, but loading conditions, rest time length, and set configuration were manipulated.
- Findings support that manipulating intensity, rest time, and set configuration induces different mechanical and metabolic responses, despite using a matched-volume load for all resistance training protocols.
- As the training protocol approached muscle failure, the mechanical and metabolic response increased.
- The descriptive characteristics of the velocity derived parameters revealed lower average mean propulsive velocity and higher average velocity loss magnitude & effort index for protocols with longer set configurations and shorter rest periods.
- Shorter set configurations (ie, more frequent rest times) and longer rest times produced a reduced mechanical and metabolic response, assessed by the pre–post changes in the mean propulsive velocity attained with 60% of 1RM load, and the blood lactate concentration.
- Therefore, intensity, set configurations (ie, shorter sets), and rest time and its distribution (ie, longer and more frequent interset rests) seem to modulate the stimuli induced during resistance exercise, despite volume load being equated for all protocols.
- "Our results agree with previous studies, which recommended at least 3 minutes of rest time for the maintenance of high velocities and higher power production during RT sets."
- "The present data show that shorter set configurations (ie, more frequent rest times) and longer rest times resulted in the highest mean velocities, the lowest values of VL and EI, and a reduced mechanical and metabolic postsession response...
"...Of note is that those protocols performed close to or to failure resulted in higher levels of fatigue, regardless of the intensity and interset rest time used."
Acute Mechanical and Metabolic Responses to Different Resistance Training Protocols With Equated Volume Load
In this one, 4 weeks of HIIT improved macrovascular function, as measured by flow-mediated dilation, but 2 weeks of detraining were enough to reverse the improvements induced by the training back to pre-training values in adolescent boys aged 12–14 years.
- 4 weeks of HIIT improved macrovascular function, as measured by flow-mediated dilation.
- 2 weeks of detraining were enough to reverse the improvements induced by the training back to pre-training values.
This systematic review and meta-analysis of randomized controlled trials suggests that aerobic exercise may reduce cardiovascular disease risk as predicted by some lipid biomarkers and ratios, when it is prescribed as treatment or prevention.
- The study conducted a meta-analysis of RCTs comparing the effects of at least 12 weeks of cardio achieving a minimum aerobic intensity (> 40% V'O2MAX), against no exercise on apolipoproteins, lipoprotein sub-fractions, associated ratios and lipid ratios...
...in sedentary adults free of chronic diseases other than the CVD risk factors comprising metabolic syndrome.
This review provides an update to the position stand of the International Society of Sports Nutrition (ISSN), integrating current literature on energy drinks and energy shots in exercise, sport, and medicine.
This is extremely extensive, or should I say exhaustive.
I can only include *some* of the concluding keypoints:
- Energy drinks can enhance acute aerobic exercise performance, largely influenced by the amount of caffeine (> 200 mg or >3 mg∙kg bodyweight [BW−1]) in the beverage.
This systematic review and meta-analysis suggests that even though the Range Of Motion (ROM) during resistance training appears to have at most a modest impact on musculoskeletal function and morphology, different ROMs may be appropriate for different goals.
- ROM during RT appears to have at most a modest impact on outcomes of interest (strength, muscle size, body composition, power, or sport performance proxies).
- The impact of ROM was found to be trivial to small, favoring a full or long ROM compared to partial ROM.
This one in rats suggests that long-term exercise preserves pancreatic islet structure and β-cell mass through may directly or indirectly attenuate islet fibrosis and protects the pancreatic islets through anti-inflammatory and anti-fibrotic actions.
- After 60 weeks (~14 human years) of exercise, it was found to lead to a 68% and 45% reduction in islet fibrosis in the normal and high-fat diet groups and was correlated with a lower serum blood glucose.
- Fibrotic islets were characterized by irregular shapes and substantial loss of β-cell mass, but these were reduced in the exercise groups.