protein significantly enhances gains achieved with strength training
Dietary protein supplementation significantly enhances changes in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults (as reported in the British Journal of Sports Medicine). Read more . . .
Positive heart adaptations in response to high intensity strength training
22 weeks of HI(R)T [high intensity resistance training] led to measurable, physiological changes in cardiac atrial and ventricular morphologic characteristics and function in previously untrained men. Read more . . .
Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity
Weight loss strategies that maximize fat mass loss while minimizing lean mass loss should provide the greatest health benefit for older adults. The study concludes that caloric restriction-induced Weight Loss + Resistance Training results in less lean mass lost than Weight Loss + Aerobic Training; Weight Loss plus exercise yields greater fat mass loss than Weight Loss alone. Read more . . .
Sarcopenia is the progressive loss of muscle mass and strength/function during aging. it contributes to falls, morbidity, disability, loss of independence, and mortality.
Sarcopenia is a reliable biomarker at a clinical level of distinguishing biological from chronological age. Resistance training (RT) is the exercise strategy usually recommended to counteract age-related muscle wasting and is effective in increasing muscle mass and strength. Read more . . .
Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living and to maintaining an active and independent lifestyle.
The average 30-year-old will lose about a quarter of his or her muscle strength by age 70, and half of it by age 90. "Just doing aeorbic exercise is not adequate," says Dr. Robert Schreiber of Harvard Medical School. "Unless you are doing strength training, you will become weaker and less functional." Read more . . .
Muscle Mass, BMI, and Mortality
At any level of BMI ≥22, participants with low muscle mass had higher body fat percentage (%TBF), an increased likelihood of diabetes, and higher adjusted mortality than other participants. Increases in %TBF manifested as 30–40% smaller changes in BMI than were observed in participants with preserved muscle mass. Excluding participants with low muscle mass or adjustment for ASMI attenuated the risk associated with low BMI, magnified the risk associated with high BMI, and shifted downward the level of BMI associated with the lowest risk of death. Higher ASMI was independently associated with lower mortality. Effects were similar in never-smokers and ever-smokers. Additional adjustment for waist circumference eliminated the risk associated with higher BMI. Results were unchanged after excluding unintentional weight loss, chronic illness, early mortality, and participants performing muscle-strengthening exercises or recommended levels of physical activity.
The largest study to compare the mortality outcomes of different types of exercise found people who did strength-based exercise had a 23 percent reduction in risk of premature death by any means, and a 31 percent reduction in cancer-related death.
Lead author Associate Professor Emmanuel Stamatakis from the School of Public Health and the Charles Perkins Centre at the University of Sydney said while strength training has been given some attention for functional benefits as we age, little research has looked at its impact on mortality.
“The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,” said Associate Professor Stamatakis.
“And assuming our findings reflect cause and effect relationships, it may be even more vital when it comes to reducing risk of death from cancer.” Read more . . .
EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS
This paper proposes a set of scientifically rigorous resistance training guidelines, reviewing and summarizing the relevant research for the purpose of proposing logical, evidence-based training advice. Read more . . .
EVIDENCE-BASED RESISTANCE TRAINING RECOMMENDATIONS FOR MUSCULAR HYPERTROPHY [building muscle]
Evidence supports that in order to build muscle, people should train to the highest intensity of effort, thus recruiting as many motor units and muscle fibres as possible, self-selecting a load and repetition range, and performing single sets for each exercise. Read more . . .
Resistance Exercise Reverses Aging in Human Skeletal Muscle
This study concludes that healthy older adults show evidence of mitochondrial impairment and muscle weakness, but that this can be partially reversed at the phenotypic level, and substantially reversed at the transcriptome level, following six months of resistance exercise training. Read more . . .
Comparison of upper body strength gains between men and women after 10 weeks of resistance training
"One should not expect to find limitations in upper body strength development in women." Read more . . .
Skeletal muscle as an endocrine organ: PGC-1a, myokines and exercise
The discovery of myokines, hormones produced by skeletal muscle tissue, suggests the possibility that these might be molecular mediators of the whole body effects of exercise originating from contracting muscle fibers. This review summarizes the most recent developments in the study of muscle as an endocrine organ and speculates about the potential impact on our understanding of exercise and sedentary physiology, respectively. Read more . . .
Strength Gains as a Result of Brief, Infrequent Resistance Exercise in Older Adults
Chronological aging is associated with a decrease in skeletal muscle mass and bone mineral density, an increase in fat mass, frequency of falls and fractures, and the likelihood of obesity, diabetes, and coronary heart disease. Resistance exercise has been shown to counter all of 5 these effects of aging, and in turn, reduce the risk of all-cause mortality.
By performing resistance training (RT), a person can improve their strength, muscle size, cardiovascular fitness, metabolic health, and BMD. As a result, people can decrease the potential for injuries through strengthening their joints, tendons, and ligaments. The data suggests that two decades of age-associated strength loss can be regained in two months of resistance exercise. Resistance exercise appears to reverse aging in skeletal muscle and evidence supports that resistance exercise reduces the risk of all-cause mortality.
Resistance training to momentary muscular failure improves cardiovascular fitness in humans.
Research demonstrates resistance training produces significant improvement in cardiovascular fitness (VO 2 max, economy of movement). This article is a comprehensive, systematic narrative review of the literature surrounding the area of resistance training, cardiovascular fitness and the acute responses and chronic adaptations it produces. Read more . . .
Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment: Outcomes of the Study of Mental and Resistance Training
High-intensity PRT results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with MCI. Strength gains, but not aerobic capacity changes, mediate the cognitive benefits of PRT. Future investigations are warranted to determine the physiological mechanisms linking strength gains and cognitive benefits. Read more . . .