In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary The optimal characteristics of strength-specific programs include the use of concentric (CON), eccentric (ECC), and isometric muscle actions and the performance of bilateral and unilateral single- and multiple-joint exercises In addition, it is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher-intensity before lower-intensity exercises) For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM) For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC) When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number The recommendation for training frequency is 2-3 d·wk -1 for novice training, 3-4 d·wk -1 for intermediate training, and 4-5 d·wk -1 for advanced training Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity Higher volume, multiple-set programs are recommended for maximizing hypertrophy Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets) It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s) In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status

/pdf/progression-models-in-resistance-training-for-healthy-adults-1vkvqzcu18.pdf

Progression Models in Resistance Training for Healthy Adults

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.

American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults

Position paper endorsed by the American College of Sports Medicine 

Although exercise programs have traditionally emphasized dynamic lower-extremity exercise, research increasingly suggests that complementary resistance training, when appropriately prescribed and supervised, has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors, and psychosocial well-being. This advisory reviews the role of resistance training in persons with and without cardiovascular disease, with specific reference to health and fitness benefits, rationale, the complementary role of stretching, relevant physiological considerations, and safety. Participation criteria and prescriptive guidelines are also provided.

Although resistance training has long been accepted as a means for developing and maintaining muscular strength, endurance, power, and muscle mass (hypertrophy),1 2 its beneficial relationship to health factors and chronic disease has been recognized only recently.3 4 5 Prior to 1990, resistance training was not a part of the recommended guidelines for exercise training and rehabilitation for either the American Heart Association or the American College of Sports Medicine (ACSM). In 1990, the ACSM first recognized resistance training as a significant component of a comprehensive fitness program for healthy adults of all ages.6 

Both aerobic endurance exercise and resistance training can promote substantial benefits in physical fitness and health-related factors.3 5 Table 1⇓ summarizes these benefits and attempts to weigh them according to the current literature.3 Although both training modalities elicit benefits in most of the variables listed, the estimated weightings (ie, in terms of physiological benefits) are often substantially different. Aerobic endurance training weighs higher in the development of maximum oxygen uptake (Vo2max) and associated cardiopulmonary variables, and it more effectively modifies cardiovascular risk factors associated with the development of coronary artery disease. Resistance training offers greater development of muscular strength, endurance, and mass. It also assists in the …

/pdf/resistance-exercise-in-individuals-with-and-without-19gs28m5p8.pdf

Resistance exercise in individuals with and without cardiovascular disease: Benefits, rationale, safety, and prescription an advisory from the committee on exercise, rehabilitation, and prevention, council on clinical cardiology, American Heart Association

Prescribed and supervised resistance training (RT) enhances muscular strength and endurance, functional capacity and independence, and quality of life while reducing disability in persons with and without cardiovascular disease. These benefits have made RT an accepted component of programs for health and fitness. The American Heart Association recommendations describing the rationale for participation in and considerations for prescribing RT were published in 2000. This update provides current information regarding the (1) health benefits of RT, (2) impact of RT on the cardiovascular system structure and function, (3) role of RT in modifying cardiovascular disease risk factors, (4) benefits in selected populations, (5) process of medical evaluation for participation in RT, and (6) prescriptive methods. The purpose of this update is to provide clinicians with recommendations to facilitate the use of this valuable modality.

/pdf/resistance-exercise-in-individuals-with-and-without-vmpwgq55a2.pdf

Resistance Exercise in Individuals With and Without Cardiovascular Disease: 2007 Update A Scientific Statement From the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism

Using an integrative approach, this review highlights the benefits of resistance training toward improvements in functional status, health and quality of life among older adults. Sarcopenia (i.e. muscle atrophy) and loss of strength are known to occur with age. While its aetiology is poorly understood, the multifactorial sequelae of sarcopenia are well documented and present a major public health concern to our aging population, as both the quality of life and the likelihood of age-associated declines in health status are influenced. These age-related declines in health include decreased energy expenditure at rest and during exercise, and increased body fat and its accompanying increased dyslipidaemia and reduced insulin sensitivity. Quality of life is affected by reduced strength and endurance and increased difficulty in being physically active. Strength and muscle mass are increased following resistance training in older adults through a poorly understood series of events that appears to involve the recruitment of satellite cells to support hypertrophy of mature myofibres. Muscle quality (strength relative to muscle mass) also increases with resistance training in older adults possibly for a number of reasons, including increased ability to neurally activate motor units and increased high-energy phosphate availability. Resistance training in older adults also increases power, reduces the difficulty of performing daily tasks, enhances energy expenditure and body composition, and promotes participation in spontaneous physical activity. Impairment in strength development may result when aerobic training is added to resistance training but can be avoided with training limited to 3 days/week.

Effects of Resistance Training on Older Adults

An experimental group (N = 9) was trained similarly to olympic weight-lifters for eight weeks. Max VO2 was determined with a Beckman MMC and a Monark Cycle ergometer. Work began at 0 watts (1st minute) and was raised to 60 watts each minute until 180 watts was reached, thereafter it was increased by 30 watts until exhaustion. Short term endurance (min) was measured as time to exhaustion. Resting HR and Resting BP (auscultation) were measured immediately before the max VO2 test. Body composition was determined by hydrostatic methods. Variables were measured at 0 (T1), at 5 weeks (T2), and at 8 weeks (T3). The max VO2 showed a significant increase (p less than or equal to 0.05) over time both l . min-1 (3.25 +/- 0.38 to 3.44 +/- 0.47) and ml . min-1 . kg-1 (39.5 +/- 4.2 to 42.4 +/- 5.5). Resting heart rate decreased from 63.9 +/- 8.9 to 58.8 +/- 6.5, systolic blood pressure decreased significantly from 119.3 +/- 13.4 to 114.8 +/- 9.0, diastolic pressure did not change (70.9 +/- 7.9 to 71.3 +/- 7.3). Lean body weight increased significantly from 64.9 +/- 7.4 to 67.3 +/- 7.7 kg, and % fat decreased significantly from 18.9 +/- 6.3 to 15.9 +/- 6.1. These data suggest that weight training can produce a significant positive change in some cardiovascular parameters.

Cardiovascular responses to short-term olympic style weight-training in young men

The metabolic cost of weight training especially advanced programs, has been poorly researched and is poorly understood. This study describes the metabolic, heart rate, and blood pressure responses of three weight lifters during a week of preparation phase training. Oxygen uptake ( &OV0312;O2) was measured with a Beckman MMC, resting heart rate (RHR) by palpitation, and resting blood pressure (RBP) by auscultation. Twelve workouts were performed during the week. The average caloric expenditure (L O2 × 5 + Kcal) was 9.4Kcal · min−1 and 3918 Kcal /wk. Larger muscle mass exercises (i.e., squats, pulls, etc.) averaged 11.5 Kcal · min−1, and small muscle mass exercises (i.e., bench press, sit-ups, etc.) averaged 68 Kcal · min.−1. Resting HR and RBP were largely unaffected. It appears that the volume and intensity of this type of training is sufficient to elicit beneficial alterations in body composition, serum lipids and possible cardiovascular function.

Metabolic Cost of a Preparatory Phase of Training in Weight Lifting: A Practical Observation

Resistive training effects on cardiovascular function, serum lipids, and hormone levels are not well understood, thus the results of 12 weeks of weight training or jogging on body composition, time to target heart rate (THR), strength, power, total cholesterol, HDL-C, TC/HDL-C, testosterone, dihydrostestosterone, estradiol, LH, and FSH were studied. Male volunteers (X = 44 years) were assigned to weight training (N = 9), jogging (N = 11), or control (N = 13) groups. The THR was determined during progressive loading on a cycle ergometer. Body composition was estimated hydrostatically. Performance variables measured were the half-squat, bench press, and vertical jump. Blood lipids were measured using standard techniques, and hormones were assayed by RIA. Both experimental groups increased lean body mass and decreased fat weight with no change in body weight. Weight trainers and joggers increased time to THR at 6 weeks compared to controls, with joggers being superior to both other groups at 12 weeks. Strength and power measures increased in weight trainers compared to the other groups. Serum HDL-C increased and TC/HDL-C decreased in both experimental groups compared to controls. Estradiol decreased in weight trainers and FSH decreased in joggers. These results suggest that both jogging and weight training may produce desirable changes in physical fitness and health.

Blood Lipid and Hormonal Changes From Jogging and Weight Training of Middle-Aged Men

Physiological Effects of a Short Term Resistive Training Program on Middle-Aged Untrained Men

Heart Rate and Lactate Response in Trained and Untrained Young Males During Resistive Exercise

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