Older adults who met twice-weekly strength training guidelines had lower odds of dying, a new analysis concludes. The study is the first to demonstrate the association in a large, nationally representative sample over an extended time period, particularly in an older population.  READ MORE

In summary our data suggests that when training to RM significant strength increases are possible from brief (<15 minutes/∼5 exercises per workout), infrequent 1-2×/week, resistance exercise sessions. As previous research has indicated that strength is an independent risk factor for all-cause mortality [14], these results are meaningful for reducing this risk in the population examined. READ MORE

This study, reviewed the Position Stand of the American College of Sports Medicine and compared it against the research conducted until that time and concluded that one set of exercise for each body part performed once or twice a week is sufficient to improve muscular strength, hypertrophy, power and endurance.  READ MORE

CONCLUSIONS: These results show strong dose-response relationships between resistance training intensity and strength gains, and between strength gains and functional improvements after resistance training. Low-moderate intensity resistance training of the KE muscles may not be sufficiently robust from a physiologic perspective to achieve optimal improvement of functional performance. Supervised HI, free weight-based training for frail elders appears to be as safe as lower intensity training but is more effective physiologically and functionally. READ MORE

CONCLUSIONS: A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement could potentially reduce the risk of falls and fracture in older adults.    READ MORE

Conclusion: Our combined program of resistance + impact exercise reduced risk factors for fracture among postmenopausal breast cancer survivors (BCS) and may be particularly relevant for BCS on aromatase inhibitors (AIs) because of the additional benefit of exercise on muscle mass that could reduce falls.  READ MORE​

Losses in lower extremity muscle strength/power, muscle mass and deficits in static and particularly dynamic balance due to aging are associated with impaired functional performance and an increased fall risk. It has been shown that the combination of balance and strength training (BST) mitigates these age-related deficits. However, it is unresolved whether supervised versus unsupervised BST is equally effective in improving muscle power and balance in older adults. Twelve weeks of BST proved to be safe (no training-related injuries) and feasible (high attendance rates of >90%). Deficits of balance and lower extremity muscle power can be mitigated by BST in healthy older adults. Additionally, supervised as compared to unsupervised BST was more effective. Thus, it is recommended to counteract intrinsic fall
risk factors by applying supervised BST programs for older adults.  READ MORE

Our results suggest that high-intensity interval resistance training increases excess post exercise energy consumption to a significantly greater extent than traditional resistance training. This exercise methodology allows subjects to improve metabolism and, at the same time, muscle mass and strength all of which are promoted as beneficial by many guidelines. In Western society leisure time is lacking and motivation to perform daily exercise is uncommon resulting in low overall levels of daily lifestyle related physical activity. In this situation a short intense training that enables elevation of basal metabolism whilst lowering RR (i.e. increase fat consumption at rest) may be an interesting and attractive alternative to more traditional and
time consuming exercise and could be a useful tool in the physician’s hand.  READ MORE

In conclusion, our investigation found a single-set resistance training bout using the ACSM guidelines that was as effective as a three-set resistance training bout in elevating resting energy expenditure for up to 72 h post resistance training in overweight college males, a group at high risk of developing obesity. The increase in resting energy expenditure by ~ 420 kJ day−1 may eliminate the positive energy balance that has been proposed to be associated with weight gain in 90% of the population. Furthermore, this does not take into consideration the energy expended during the resistance training session itself that may also occur on the same day or in the days after as part of an exercise program. Likewise, the one-set resistance training protocol may provide an attractive alternative to either aerobic exercise or multiple-set resistance training programs for weight management in busy young adults, due to the minimal time commitment.  READ MORE

...increase REE and adiponectin in an intensity-dependent manner for as long as 48 and 24 h, respectively, in overweight elderly individuals. It appears that resistance exercise may represent an effective approach
for weight management and metabolic control in overweight elderly individuals.  READ MORE

CONCLUSIONS—Progressive resistance training as an adjunct to standard of care is feasible and effective in improving glycemic control and some of the abnormalities associated with the metabolic syndrome among high-risk older adults with type 2 diabetes.  READ MORE

CONCLUSIONS—In older adults with type 2 diabetes, home-based progressive resistance training was effective for maintaining the gymnasium-based improvements in muscle strength and LBM but not glycemic control. Reductions in adherence and exercise training volume and intensity seem to impede the effectiveness of home-based training for maintaining improved glycemic control.   READ MORE

CONCLUSIONS—High-intensity progressive resistance training, in combination with moderate weight loss, was effective in improving glycemic control in older patients with type 2 diabetes. Additional benefits of improved muscular strength and LBM identify high-intensity resistance training as a feasible and effective component in the management program for older patients with type 2 diabetes. READ MORE

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The American Diabetes Association (ADA) recommends that adults with prediabetes engage in ≥ 150 minutes per week of moderate activity and target a 7% weight loss. However, traditional moderate-intensity exercise training programs are often difficult to sustain for prediabetic adults; a commonly cited barrier to physical activity in this population is the "lack of time" to exercise. When matched for total energy expenditure, high-intensity exercise training has a lower overall time commitment compared with traditional low-intensity or moderate intensity exercise training. Several recent studies comparing high intensity exercise training with low intensity  and moderate intensity exercise training reported that high inentsity exercise training improves skeletal muscle metabolic control and cardiovascular function in a comparable and/or superior way relative to low and moderate intensity exercise training. ...HI activities represent a time-efficient alternative to meeting physical activity guidelines. High-intensity exercise training is a potent tool for improving cardiometabolic risk for prediabetic patients with limited time and may be prescribed when appropriate.  READ MORE

Results indicate that resistance exercise is an effective treatment for acutely enhancing insulin sensitivity and regulating blood glucose in individuals with impaired fasting glucose.  READ MORE

High-volume endurance exercise (END) improves glycaemic control in type 2 diabetes (T2D) but many individuals cite 'lack of time' as a barrier to regular participation. High-intensity interval training (HIT) is a
time-efficient method to induce physiological adaptations similar to END, but little is known regarding the effect of HIT in T2D. HIT reduced hyperglycaemia measured as proportion of time spent above 10 mmol/l (HIT: 4.5 ± 4.4 vs. CTL: 15.2 ± 12.3%, p = 0.04). Postprandial hyperglycaemia, measured as the sum of post-meal areas under the glucose curve, was also lower after HIT vs. CTL (728 ± 331 vs. 1142 ± 556
mmol/l·9 h, p = 0.01). These findings highlight the potential for HIT to improve glycaemic control in T2D.