The novel pandemic called coronavirus disease 2019 (COVID-19), as a global public health emergency, seems to be having a major impact on physical activity (PA) behaviors. Older adults are at high risk of death from the severe acute respiratory syndrome coronavirus 2 (SARS CoV-2). Health authorities around the world have been implementing preventive health measures, including quarantine and self-isolation, to mitigate the COVID-19 outbreak. This period is characterized by the cessation of outdoor exercising. During this period of lockdown, PA has been one of the rare reasons for going out in some countries. To avoid the harmful effects of periods of exercise cessation, PA could be prescribed to older adults, which is of great importance for breaking their sedentary lifestyle and improving their immunity. The present review discusses the potential impacts of the COVID-19 pandemic on sedentary behavior and physical inactivity in older adults. The importance of performing PA to reduce the harmful effects of the COVID-19 pandemic is discussed, and useful recommendations on home-based exercise for the older adults to maintain their level of independence, physical and mental health as well as their well-being are provided.

https://www.tandfonline.com/doi/pdf/10.1080/00325481.2020.1860394

Home-based exercise can be beneficial for counteracting sedentary behavior and physical inactivity during the COVID-19 pandemic in older adults.

This research aims to investigate whether slow-paced breathing (SPB) improves adaptation to psychological stress, and specifically inhibition, when it is performed before or after physical exertion (PE). According to the resonance model, SPB is expected to increase cardiac vagal activity (CVA). Further, according to the neurovisceral integration model, CVA is positively linked to executive cognitive performance, and would thus play a role in the adaptation to psychological stress. We hypothesized that SPB, in comparison to a control condition, will induce a better adaptation to psychological stress, measured via better inhibitory performance. Two within-subject experiments were conducted with athletes: in the first experiment (N = 60) SPB (or control - neutral TV documentary) was realized before PE ("relax before PE"), and in the second experiment (N = 60) SPB (or the watching TV control) was realized after PE ("relax after PE"). PE consisted of 5 min Burpees, a physical exercise involving the whole body. In both experiments the adaptation to psychological stress was investigated with a Stroop task, a measure of inhibition, which followed PE. Perceived stress increased during PE (partial η2 = 0.63) and during the Stroop task (partial η2 = 0.08), and decreased during relaxation (partial η2 = 0.15), however, no effect of condition was found. At the physiological level PE significantly increased HR, RF, and decreased CVA [operationalized in this research via the root mean square of successive differences (RMSSD)] in both experiments. Further, the number of errors in the incongruent category (Stroop interference accuracy) was found to be lower in the SPB condition in comparison to the control condition, however, these results were not mediated by RMSSD. Additionally, the Stroop interference [reaction times (RTs)] was found to be lower overall in "relax before PE," however, no effect was found regarding SPB and Stroop interference (RTs). Overall, our results suggest that SPB realized before or after PE has a positive effect regarding adaptation to psychological stress and specifically inhibition, however, the underlying mechanisms require further investigation.

/pdf/influence-of-slow-paced-breathing-on-inhibition-after-2hcnfemyw0.pdf

Influence of Slow-Paced Breathing on Inhibition After Physical Exertion.

The goal of this experiment was to assess the impact of self-myofascial massage with the aid of a foam roller on a lower limb immediately after high-intensity interval training (HIIT), using the Tabata protocol (20 s work/10 s rest, repeated 8 times), according to selected recovery variables. The method used Tabata squats (20 s of air squats/10 s of rest, repeated 8 times), after which the subject performed three series of self-myofascial massage with a foam roller on one leg, the other leg being used as the control. Biomechanical lower limb performance was assessed through a squat jump, a countermovement jump, and a hopping on the spot test. Flexibility was assessed through the active and passive range of motion at the hip, knee, and ankle. Pain was measured by recording the delay of muscle soreness (DOMS). Measurements were recorded immediately after the workout, then 24 and 48 h later. Twenty healthy males participated in the study. The results revealed no effect on jumping performance, in terms of height, leg stiffness, power or force output. Additionally, HIIT had a significant impact on muscle damage, as revealed by the reduction in performance 48 h later (-9.7% for the countermovement height). The self-myofascial release decreased DOMS by 50% for the massaged leg compared with 20% for the control leg and increased the hip range of motion by approximately 4.2% for the massaged leg in comparison with the unmassaged leg. This experiment reveals the poor effect of self-myofascial release on regaining the initial value of performance but could be useful for reducing DOMS after high-intensity interval training.

/pdf/self-myofascial-release-effect-with-foam-rolling-on-recovery-7058xxbpj9.pdf

Self-Myofascial Release Effect With Foam Rolling on Recovery After High-Intensity Interval Training

The aim of this study is to investigate the effectiveness of a specific 12-week HIIT methodology for improving aerobic and anaerobic performance in a group of young basketball players. Twenty-two (n=22) players participated in the study. (age 19.1 ± 1.1; height: 185 ± 5.2; body mass: 70.9 ± 6.0). In the pre-season (4 weeks, from July to August), the players performed Pizzolato's 7-minutes test, to evaluate aerobic and anaerobic performance before the start of the season. After 12 weeks of training (in-season), using the Tabata training methodology, the same players repeated Pizzolato's 7-minutes test to look for improvements in performance and evaluate if the distance covered during the test is better, equal, or worse compared to the pre-season. After 12 weeks of training, in the experimental group we found a significant increase in the values of VO2max (p = 0.02) and SAN (p = 0.01) and a significant decrease in the values of HRmax (p = 0.00), such as to be able to attribute them, with a margin of error of 5%, to the benefits produced by a twelve-week mesocycle based on HIIT principles. No differences between groups were found in the control group. The effectiveness of specific High Intensity Interval Training has been revealed in improving aerobic performance in young basketball players.

/pdf/increase-the-performance-level-of-young-basketball-players-4fik8ynnao.pdf

Increase the Performance Level of Young Basketball Players through the Use of High Intensity Interval Training

Long-term effects of exercise training are well studied. Acute hemodynamic responses to various training modalities, in particularly strength training (ST), have only been described in a few studies. This study examines the acute responses to ST, high-intensity interval training (HIIT) and moderate-intensity continuous training (MCT). Twelve young male subjects (age 23.4 ± 2.6 years; BMI 23.7 ± 1.5 kg/m2) performed an incremental exertion test and were randomized into HIIT (4 × 4-min intervals), MCT (continuous cycling) and ST (five body-weight exercises) which were matched for training duration. The cardiopulmonary (impedance cardiography, ergo-spirometry) and metabolic response were monitored. Similar peak blood lactate responses were observed after HIIT and ST (8.5 ± 2.6 and 8.1 ± 1.2 mmol/l, respectively; p = 0.83). The training impact time was 90.7 ± 8.5% for HIIT and 68.2 ± 8.5% for MCT (p < 0.0001). The mean cardiac output was significantly higher for HIIT compared to that of MCT and ST (23.2 ± 4.1 vs. 20.9 ± 2.9 vs. 12.9 ± 2.9 l/min, respectively; p < 0.0001). VO2max was twofold higher during HIIT compared to that observed during ST (2529 ± 310 vs. 1290 ± 156 ml; p = 0.0004). Among the components of ST, squats compared with push-ups resulted in different heart rate (111 ± 13.5 vs. 125 ± 15.7 bpm, respectively; p < 0.05) and stroke volume (125 ± 23.3 vs. 104 ± 19.8 ml, respectively; p < 0.05). Despite an equal training duration and a similar acute metabolic response, large differences with regard to the training impact time and the cardiopulmonary response give evident. HIIT and MCT, but less ST, induced a sufficient cardiopulmonary response, which is important for the preventive effects of training; however, large differences in intensity were apparent for ST.

Acute cardiopulmonary responses to strength training, high-intensity interval training and moderate-intensity continuous training

High-intensity interval training (HIIT) programs have become increasingly popular in recent years. “Tabata training,” a term that is often used synonymously with HIIT, was first described by the Japanese scientist Izumi Tabata in 1996. Tabata and his colleagues (1996) conducted a study that compared moderate-intensity continuous training at 70% of maximal oxygen consumption (VO2max) for 60 minutes, with HIIT conducted at 170% of VO2max. HIIT consisted of eight, 20-second all-out exercise bouts followed by 10 seconds of rest for a total of 4 minutes of exercise. The study found that HIIT improved aerobic capacity to a similar degree as moderateintensity continuous training, but also resulted in a 28% increase in anaerobic capacity. Those findings led to the development of a wide variety of HIIT programs. Although there are many different ways to perform HIIT, all of the programs are characterized by periods of very heavy effort combined with periods of either complete rest or low intensity recovery. Tabata training has evolved to include a variety of modes and exercises performed in the classic 20-10 pattern (i.e., 20 seconds of all-out effort followed by 10 seconds of rest). While the relative exercise intensity and physiological responses to traditional steady-state exercise are well-documented, there is limited research regarding the relative exercise intensity and energy expenditure of Tabata training. Therefore, the purpose of this study was to determine the relative exercise intensity and energy expenditure of a Tabata workout. Sixteen trained volunteers (8♂: 35.3 ± 8.1 years, 1.81 ± 0.06 m, 93.7 ± 8.70 kg, 53.2 ± 0.6 ml·kg·min; 8♀: 28.4 ± 9.3 years, 1.71 0.09 m, 71.9 ± 12.0 kg, 42.9 ± 11.3 ml·kg·min) served as subjects and provided written informed consent. Initially, each subject performed a maximal exercise test on a treadmill to determine VO2max and maximal heart rate (HRmax). Individual HR/VO2 regression equations were developed for each subject using the HR and VO2 responses during the last 30 seconds of each stage of the incremental treadmill test. These individual HR/VO2 regressions were subsequently used to predict VO2 and energy expenditure during Tabata training. After practicing until proficient at all of the exercises, each subject completed two identical workouts. Each workout consisted of four, 4-minute “segments.” Each segment consisted of performing the exercises listed in Table 1 twice in succession. Subjects completed as many repetitions of each exercise as possible in 20 seconds followed by 10 seconds of rest. There was 1 minute of rest between each segment. We chose to do the four segments of Tabata in succession, since one of the criticisms of Tabata training has been that individuals cannot burn a sufficient number of calories in 4 minutes to favourably impact energy balance. During exercise, HR was measured each minute using radiotelemetry. Blood lactate was obtained at the completion of each 4-minute segment using a finger prick blood sample (Nova Biomedical Lactate Plus Blood Lactate Analyzer, Waltham, MA) and ratings of perceived exertion (RPE) were determined at the end of each segment using the 6–20 Borg RPE scale. HRs obtained during testing were inserted into the individual HR/VO2 regression equations to predict VO2 during each minute of exercise. Energy expenditure (kcals) was determined using the VO2 data, assuming a constant of 5 kcal·L of O2 consumed. The HR, VO2, RPE, and blood lactate responses are presented in Figure 1, Panels A-D, respectively. As can be seen, responses for all variables increased in a stepwise fashion with each successive segment of Tabata. Heart rate during the two Tabata workouts averaged 156 ± 13 bpm (86% of HRmax) and predicted VO2 averaged 34.8 ± 6.3 ml·kg·min (74% of VO2max). These values are at the upper range suggested by the American College of Sports Medicine (ACSM, 2010) for improving cardiorespiratory endurance. RPE for the two Tabata workouts averaged 15.4 ± 1.3, indicating that the workouts were rated as “hard” by the subjects. As further evidence of the vigorous intensity of Tabata, blood lactate concentration averaged 12.1 ± 2.2 mmol·L at the conclusion the 20minute Tabata sessions, which indicates that subjects were progressively accumulating lactate (e.g., above lactate steady state) (Foster and Cotter, 2005). Caloric expenditure averaged 14.5 ± 2.7 kcal·min, which is very similar to the value found by Olsen (2013), who reported a slightly lower value of 13.4 kcal·min. This was probably due to the fact that her study included 13 women and only 3 men. Total energy expenditure ranged from 240 to 360 kcals for the 20-minute workout, which is significantly higher than the estimated 54 kcals expended during the 4 minutes of exercise reported by Olson. The results of this study indicate that a 20-minute

https://www.jssm.org/hfpdf.php?volume=12&issue=3&page=612

Exercise intensity and energy expenditure of a tabata workout.

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Exercise intensity and energy expenditure of a tabata workout.