The effect of different rest intervals between sets on volume components and strength gains
ABSTRACT The purpose of this study was to compare squat strength gains and volume components when resting 2 minutes vs. 4 minutes between sets over multiple mesocycles. After the first squat 1 repetition maximum, 15 trained men were matched and randomly assigned to either a 2-minute (n = 7) or a 4-minute (n = 8) rest interval group. Each group performed the same training program, with the only difference being the length of the rest interval between sets. Subjects performed two squat workouts per week; one was labeled as Heavy and the other was labeled as Light. The squat workouts varied in the intensity, number of sets, and repetitions performed per set in a nonlinear periodized manner throughout each mesocycle. Differences in strength gains and volume components (the load utilized per set, the repetitions performed per set, the intensity per set, and the volume performed per workout) were compared between groups. Both groups demonstrated large strength gains; however, these differences were not significant between groups (P = 0.47). During all mesocycles, the 4-minute group demonstrated significantly higher total volumes for the Heavy workouts (P < 0.05). The findings of the present study indicate that large squat strength gains can be achieved with a minimum of 2 minutes' rest between sets, and little additional gains are derived from resting 4 minutes between sets. Therefore, athletes attempting to achieve specific volume goals may need longer rest intervals initially but may later adapt so that shorter rest intervals can be utilized without excessive fatigue, leaving additional time to focus on other conditioning priorities.
SourceAvailable from: Vanessa Pereira de Lima[Show abstract] [Hide abstract]
ABSTRACT: Introduction: The waist-hip ratio (WHR) is one of the variables used for measurements of body. The Pilates method is considered a type of exercise that demonstrates positive results to several systems, however, higher adherence to this activity refers to the loss of body measurements and the literature contains few studies on these variables. Objective: To evaluate the effect of 12-week training in Pilates MAT reduction in waist and hip measurements in young sedentary. Method: Fifteen young sedentary (9 women and 6 men) were selected to participate in the training program. The WHR was assessed before and after the training period. Training with Pilates MAT had a frequency of 2 sessions per week for a period of 12 weeks. The sessions had a total duration of 60 minutes. Each session consisted of the following phases: Phase 1 (heating and stretching), phase 2 (Pilates MAT) and phase 3 (slowdown). Results: The study sample was initially composed of 18 volunteers, but only 15 of these volunteers completed the protocol, these being: 9 females (mean age 22.5 ± 2.51 years, BMI: 22.8 ± 1, 72 kg/m2, WHR: 0.75 ± 0.02 cm) and 6 males (mean age 22.3 ± 1.63 years, BMI: 24.82 ± 3.23 kg/m2, WHR: 0 , 83 ± 0.03 cm). The results show that the proposed training program was able to signifi cantly lower the WHR of both women (p = 0.04) as in men (p = 0.02). Conclusion: The proposed program was able to reduce the WHR in both men and women. Keywords: MAT Pilates, University, Waist-hip ratio
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ABSTRACT: To determine if 8 weeks of periodized strength resistance training (RT) utilizing relatively short rest interval lengths (RI) in between sets (SS) would induce greater improvements in body composition and muscular performance, compared to the same RT program utilizing extended RI (SL). 22 male volunteers (SS: n = 11, 65.6 +/- A 3.4 years; SL: n = 11, 70.3 +/- A 4.9 years) were assigned to one of two strength RT groups, following 4 weeks of periodized hypertrophic RT (PHRT): strength RT with 60-s RI (SS) or strength RT with 4-min RI (SL). Prior to randomization, all 22 study participants trained 3 days/week, for 4 weeks, targeting hypertrophy; from week 4 to week 12, SS and SL followed the same periodized strength RT program for 8 weeks, with RI the only difference in their RT prescription. Following PHRT, all study participants experienced increases in lean body mass (LBM) (p < 0.01), upper and lower body strength (p < 0.001), and dynamic power (p < 0.001), as well as decreases in percentage body fat (p < 0.05). Across the 8-week strength RT phase, SS experienced significantly greater increases in LBM (p = 0.001), flat machine bench press 1-RM (p < 0.001), bilateral leg press 1-RM (p < 0.001), narrow/neutral grip lat pulldown (p < 0.01), and Margaria stair-climbing power (p < 0.001), compared to SL. This study suggests 8 weeks of periodized high-intensity strength RT with shortened RI induces significantly greater enhancements in body composition, muscular performance, and functional performance, compared to the same RT prescription with extended RI, in older men. Applied professionals may optimize certain RT-induced adaptations, by incorporating shortened RI.Arbeitsphysiologie 10/2014; 115(2). DOI:10.1007/s00421-014-3014-7 · 2.30 Impact Factor
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ABSTRACT: Introduction: The study of classical ballet involves complex movements, with ample degrees of freedom and restricted base of support. Hence, it is believed that classical ballet can help to improve static and functional balance. Objective: The objective of this study was to assess the effect of classical ballet on the static and functional balance of female children. Method: This was an observational, cross-sectional and controlled study. A total of 41 girls aged 4 to 6 years participated in the study. They were divided into two groups: group of dancers (24 girls who had been studying classical ballet for at least six months) and control group (17 girls who did not study classical ballet). Static balance was assessed by a Medicapteurs Fusyo pressure plate which measured the fl uctuations of the center of pressure in the anteroposterior and mediolateral senses, with open and closed eyes. The Berg Balance Scale was used to determine functional balance. The Student’s t-test was used for the statistical analyses and values of p<0.05 were considered signifi cant. Results: The fl uctuations of the center of pressure, regardless of sense or eye status, did not differ signifi cantly between the groups. In intragroup analysis, the dancers presented higher fl uctuation in the mediolateral sense when their eyes were closed (p<0.01). The means of the results regarding the functional balance of the dancers were signifi cantly greater and different from the control group (p<0.001). Conclusion: The study of classical ballet promoted better functional balance but had no infl uence on static balance. Keywords: child, postural balance, dance.