Roberts, BM, Nuckols, G, and Krieger, JW. Sex differences in resistance training: A systematic review and meta-analysis. J Strength Cond Res 34(5): 1448-1460, 2020-The purpose of this study was to determine whether there are different responses to resistance training for strength or hypertrophy in young to middle-aged males and females using the same resistance training protocol. The protocol was pre-registered with PROSPERO (CRD42018094276). Meta-analyses were performed using robust variance random effects modeling for multilevel data structures, with adjustments for small samples using package robumeta in R. Statistical significance was set at P < 0.05. The analysis of hypertrophy comprised 12 outcomes from 10 studies with no significant difference between males and females (effect size [ES] = 0.07 ± 0.06; P = 0.31; I = 0). The analysis of upper-body strength comprised 19 outcomes from 17 studies with a significant effect favoring females (ES = -0.60 ± 0.16; P = 0.002; I = 72.1). The analysis of lower-body strength comprised 23 outcomes from 23 studies with no significant difference between sexes (ES = -0.21 ± 0.16; P = 0.20; I = 74.7). We found that males and females adapted to resistance training with similar effect sizes for hypertrophy and lower-body strength, but females had a larger effect for relative upper-body strength. Given the moderate effect size favoring females in the upper-body strength analysis, it is possible that untrained females display a higher capacity to increase upper-body strength than males. Further research is required to clarify why this difference occurs only in the upper body and whether the differences are due to neural, muscular, motor learning, or are an artifact of the short duration of studies included.

Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis.

We assessed the effects of resistance circuit-based training (CT) on strength, cardiorespiratory fitness, and body composition. A systematic review with meta-analysis was conducted in three databases, ending on March, 2020. Meta-analysis and subgroup analysis were used to analyze the effects of pre-post-intervention CT and differences from control groups (CG). Of the 830 studies found, 45 were included in the meta-analysis (58 experimental groups (n = 897) and 34 CG (n = 474)). The CT interventions led to increases in muscle mass (1.9%; p < 0.001) and decreases in fat mass (4.3%; p < 0.001). With regard to cardiorespiratory fitness, CT had a favorable effect on VO2max (6.3%; p < 0.001), maximum aerobic speed or power (0.3%; p = 0.04), and aerobic performance (2.6%; p = 0.006) after training. Concerning strength outcome, the CT increased the strength of the upper and lower extremities. Only the magnitude of strength performance appears to be influenced by the training (number of sessions and frequency) and the training status. Moreover, low and moderate intensities and short rest time between exercise increase the magnitude of change in fat mass loss. Therefore, CT has been shown to be an effective method for improving body composition, cardiorespiratory fitness, and strength of the lower and upper limbs.

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Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.

The COVID-19 pandemic has had severe effects on communities globally, leading to significant restrictions on all aspects of society, including in sports. Several significant decisions were made to postpone or cancel major swimming events by FINA (Federation Internationale de Natation). Swimmers were no longer allowed to continue their usual training in swimming pools and were confined to their homes. These unusual circumstances may represent a good opportunity to strengthen different areas of swimmer preparation and potentially enhance performance when resuming regular aquatic training. We searched major databases for relevant information, and the present article provides practical information on home-based training for swimmers of all ages. The COVID-19 crisis and its consequences on the swimming community have created a myriad of challenges for swimmers around the world, including maintaining their fitness level and preparing to return optimally and safely to pool training and competitions. Unfortunately, the mental consequences that might arise after the pandemic may also have an impact. We strongly recommend encouraging the swimmers to consider quarantine as an opportunity for development in specific areas of preparation and learn how to best cope with this special situation of self-isolation and/or "physical distancing" for their mental health and in case a similar situation is faced again in the future.

Impact of COVID-19 on Swimming Training: Practical Recommendations during Home Confinement/Isolation.

This study aimed to examine the effects of a circuit training program on muscle strength, agility, anaerobic performance and cardiovascular endurance. The study involved 24 freshmen (age 18.87+0.68 yr.) male students of the Faculty of Sport Science, Burapha University. They sample study were randomly divided into two groups: Circuit Training group (CT; n=12) and a Control group (C; n=12). Baseline data on height, weight, muscle strength (hand grip dynamometer and leg strength dynamometer), agility (agility TTest), and anaerobic performance (Running-based Anaerobic Sprint Test) and cardiovascular endurance (20 m Endurance Shuttle Run Test) were collected. The circuit training program included one circuit of eight stations of 30/60 seconds of work/rest interval with two cycles in Week 1-4, and 60/90 seconds of work/rest interval with three cycles in Week 5-8, performed three times per week. Data were analyzed using paired t-tests and independent sample t-test. Statistically significance level was set at 0.05. The results show that after 8 weeks of a training program, muscle strength, agility, anaerobic capacity and cardiovascular endurance increased significantly in the CT Group (p < 0.05), while significant increase was not observed in the C Group (p < 0.05). The results of this study suggest that the circuit training program improved muscle strength, agility, anaerobic capacity and cardiovascular endurance of the study subjects. This program may be used as a guideline for selecting a set of exercise to improve physical fitness. Keywords—Cardiovascular endurance, circuit training, physical fitness, anaerobic performance.

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The Effects of a Circuit Training Program on Muscle Strength, Agility, Anaerobic Performance and Cardiovascular Endurance

High-intensity functional training (HIFT) has become a popular method in the sports and fitness sector. In contrast to unimodal approaches such as strength or endurance training, it has been hypothesized to induce concurrent adaptations in multiple markers of motor function. However, to date, the effectiveness of HIFT in this regard has not been studied. The present systematic review quantified the chronic effects of HIFT on motor function in healthy individuals. A multilevel meta-analysis with a robust random effects meta-regession model was used to pool the standardized mean differences (SMD) between (a) HIFT and (b) no-exercise (NEX) as well as conventional endurance, resistance and balance training for outcomes of muscle strength, endurance capacity and balance. The influence of possible effect modifiers such as program duration, session duration, age or sex was examined in a moderator analysis. Seventeen papers with moderate to high methodological quality (PEDro scale) were identified. Compared to NEX, HIFT had small to moderate positive effects on endurance capacity (SMD: 0.42, 95% CI 0.07-0.78, p = 0.03) and strength (0.60, 95% CI 0.02-1.18, p = 0.04) but no effect on balance (SMD: - 0.10, 95% CI - 1.13 to 0.92, p = 0.42). Regarding endurance, HIFT showed similar effectiveness as moderate-intensity endurance training (SMD: - 0.11, 95% CI - 1.17 to 0.95, p = 0.75) and high-intensity interval endurance training (SMD: - 0.15, 95% CI - 1.4 to 1.1, p = 0.66). No comparisons of HIFT vs. classical resistance or balance training were found. Moderator analyses revealed no influence of most effect modifiers. However, regarding endurance, females seemed to respond more strongly to HIFT in the comparison to NEX (p < .05). HIFT appears to represent an appropriate method to induce chronic improvements in motor function. While being superior to NEX and non-inferior to endurance training, current evidence does not allow a comparison against resistance and balance training. The impact of possible effect moderators should be further elucidated in future research.

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Chronic effects of high-intensity functional training on motor function: a systematic review with multilevel meta-analysis.

Background The purpose of this study was to examine the effect of a high-intensity circuit training regimen, using only body weight as resistance, on physical fitness. Methods Ninety-six recreationally active college aged subjects (53 female, 43 male) completed the study. Following baseline testing for height and weight, body composition, aerobic fitness, muscle strength and muscle endurance, subjects were randomly assigned to one of three groups: 7-minute circuit training (CT-7), 14-minute circuit training (CT-14), and a non-training control group (C). Subjects in the CT-7 group (females, N.=17; males, N.=15) were asked to complete a seven minute circuit training workout for eight weeks (three workouts per week). The CT-14 group (females, N.=15; males, N.=13) followed the same protocol as CT-7 through the first four weeks. For the second four weeks they increased exercise time to 14 minutes with the same 7 minute circuit performed twice consecutively. Subjects in group C (females, N.=21; males, N.=15) maintained their normal activity levels throughout the course of the study. Results There were no significant differences between the groups for any variables tested prior to the exercise intervention. A repeated measures analysis of variance revealed statistically significant improvements in muscular endurance (push-ups) for both male and female subjects in the CT-7 and CT-14 groups. Males in the two exercising groups also showed improvement in muscular strength while aerobic capacity increased for females in the CT-14 group. Conclusions These results suggest that short duration, high intensity circuit training may improve muscle endurance in moderately fit populations. Slight improvements that are gender specific may also be observed in muscle strength as well as aerobic fitness.

The effect of high-intensity circuit training on physical fitness.

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The effect of high-intensity circuit training on physical fitness.