The Nexus of Training Duration, Body Image, Nutritional Practices, and Mental Health: Insights from a Strength Training Cohort

This study investigated the intricate relationship between strength training and its effects on body image, psychological health, and nutritional habits. By examining 605 participants, divided into two groups based on training frequency, the research aimed to discern how varying intensities of training influenced different wellness facets. The investigation employed a comprehensive survey, gathering demographic data, training specifics, dietary patterns, and psychological characteristics, utilizing statistical tools for analysis. Results unveiled significant differences in dietary habits and psychological profiles between groups with higher and lower training frequencies. The group with more frequent training displayed less favourable health outcomes and suboptimal dietary habits, challenging the prevailing notion that increased training frequency leads to better health. The study emphasized the necessity of a balanced approach to physical training, highlighting the need for personalized strategies that encompass both physical and mental health considerations. The findings exposed the complexities of training regimens and their broader implications on individual health, suggesting that enhanced training frequency alone does not assure improved health outcomes. This research significantly contributed to the domain by providing insights into how the frequency of strength training could differentially affect health and well-being, offering valuable guidelines for fitness professionals and healthcare providers.

Two vs. One Resistance Exercise Sessions in One Day: Acute Effects on Recovery and Performance

Purpose: The purpose of this study was to compare the recovery response of one resistance training session (1TRS) vs. two resistance training sessions (2TRS) performed in 1 day, on upper body performance, muscle morphology and muscle soreness in trained men. Methods: Twenty-four resistance trained men were randomly assigned into a 1TRS group (N = 12; age = 25.0 ± 2.4 years; body mass = 87.6 ± 14.0 kg; height = 177.1 ± 4.9 cm) or into a 2TRS group (N = 10; age = 24.4 ± 1.6 years; body mass = 81.1 ± 5.6 kg; height = 176.6 ± 6.7 cm). 1TRS performed one training session involving eight sets of 10 reps at 70% of 1RM at the bench press, while 2TRS group divided the same training volume in two workouts, with a recovery time of 4 hr. Performance [bench press throw power (BTP) and isometric bench press (IBP)] and muscle thickness of pectoralis major (PECMT) were assessed at baseline (BL), 15-min, 24-hr and 48-hr post-exercise. Results: Training intensity was significantly higher in 2TRS compared to 1TRS (p < .001). Faster recovery rates were detected for BTP (p = .039) and PECMT (p = .05) in 2TRS compared to 1TRS. Both BTP and PECMT were significantly more affected (p < .05) in 1TRS than in 2TRS at 24 h. Conclusions: Results indicate that the recovery process may be accelerated by splitting a high resistance training volume into two different training sessions performed in 1 day.

Aerobic and Anaerobic Fitness according to High-Intensity Interval Training Frequency in Youth Soccer Players in the Last Stage of Rehabilitation

In the last stage of rehabilitation, high-intensity interval training (HIIT) for improving physical fitness is appropriate for return-to-play; however, some youth athletes visit the rehabilitation center less frequently due to conflict with their distance to center, and academic schedule. We tested the effects of short-term low-frequency HIIT in 54 youth male soccer players, after dividing them into a low-frequency group (LFG, n = 27 players) and a high-frequency group (HFG, n = 27 players). Muscle mass and body fat were measured using a body composition test, and VO₂peak and exercise duration were measured using a treadmill. Five sets of anaerobic peak power and fatigue were measured repeatedly using the Wingate test. To evaluate knee joint muscle function, 60°/s, 180°/s, and 240°/s were measured using the isokinetic muscle function equipment. HIIT sessions were conducted twice a week for LFG and five times a week for HFG for 4 weeks. In this study, Wilcoxon signed-rank test and Mann-Whitney U test were mainly used for analysis. Significant improvements in VO₂peak, anaerobic peak power, and knee strength were observed after intervention in both groups (p < 0.05). In the post test, there were significant differences between groups in VO₂peak (LFG, 56.4 vs. HFG, 57.1 mL/kg/min; p = 0.035), exercise duration (LFG, 972.3 vs. HFG, 990.4 s; p = 0.041), Wingate anaerobic peak power 5 sets (LFG, 606.3 vs. HFG, 629.3 Watt; p = 0.039), and muscle function test 240°/s (LFG, 68.5 vs. HFG, 70.2 Jouls; p = 0.010). However, neither group showed significant changes in body composition, such as muscle mass or body fat (p > 0.05). In conclusion, although it is a short-term training, the effect of HIIT was shown in the HFG as well as LFG. Although HFG improved physical fitness, significant improvement was also achieved in LFG. Therefore, in the last stage of rehabilitation, low frequency as well as high frequency HIIT would be an appropriate training method to improve physical fitness for youth soccer players.

Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week

Our previous study found that one maximal voluntary eccentric contraction (MVC-ECC) performed daily for five days a week for four weeks increased MVC-ECC, isometric (MVC-ISO), and concentric contraction (MVC-CON) torque of the elbow flexors more than 10%. The present study investigated the effects of six maximal voluntary eccentric contractions on the MVC torques and biceps brachii and brachialis muscle thickness (MT). Thirty-six healthy young adults were placed to one of the three groups (N=12 per group); the 6×1 group that performed one set of six contractions once a week, the 6×5 group that performed one set of six contractions a day for 5 days a week, and the 30×1 group that performed five sets of six contractions a day in a week. The training duration was 4 weeks for all groups, and changes in MVC-ECC, MVC-CON and MVC-ISO torque, and MT before and after the 4-week training were compared among the groups. The 6×1 group did not show significant changes in muscle strength and MT. Significant (p>0.05) increases in MVC-ECC (13.5±11.5%), MVC-ISO (9.3±5.5%), MVC-CON torque (11.1±7.4%) were evident for the 6×5 group only, and increases in MT were found for the 6×5 (10.4±4.4%) and 30×1 (8.0±5.8%) groups without a significant difference. These results suggest that performing a small number of eccentric contractions five days a week is more effective for increasing muscle strength than performing a larger volume of eccentric contractions once a week. However, it appears that training volume is a factor for muscle hypertrophy in a short-term training.

Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants

The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions). Twenty-one participants (male: 11, female: 10, age: 25.9 ± 4.0) completed the 9-week whole-body progressive heavy resistance training intervention with moderate (n = 13) or high (n = 8) training frequency. Whole-body and regional changes in lean mass were measured using dual-energy x-ray absorptiometry, while the vastus lateralis thickness was measured by ultrasound. Changes in muscle strength were measured as one repetition maximum for squat, hack squat, bench press, and chest press. No differences between groups were observed for any of the measures of muscle growth or muscle strength. Muscle strength increased to a greater extent in hack squat and chest press than squat and bench press for both moderate (50 and 21% vs. 19 and 14%, respectively) and high-frequency groups (63 and 31% vs. 19 and 16%, respectively), with no differences between groups. These results suggest that training frequency is less decisive when weekly training volume is equated. Further, familiarity with an exercise seems to be of greater importance for strength adaptations than the complexity of the exercise.

The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic

Clinical Scenario: Manipulation of exercise variables in resistance training (RT) is an important component in the development of muscular strength, power, and hypertrophy. Currently, most research centers on untrained or recreationally trained subjects. This critically appraised topic focuses on studies that center on the well-trained subject with regard to frequency of training. Clinical Question: In well-trained male subjects, is there an association between RT frequency and the development of muscular strength and hypertrophy? Summary of Key Findings: Four studies met the inclusion criteria and were included for analysis. All studies showed that lower-frequency training could elicit muscular strength and hypertrophy increases. One study suggested that a higher frequency compared with a lower frequency may provide a slight benefit to hypertrophic development. One study reported a greater level of delayed onset muscle soreness with lower frequency training. The 4 studies demonstrate support for the clinical question. Clinical Bottom Line: Current evidence suggests that lower-frequency RT produces equal to greater improvements on muscular strength and hypertrophy in comparison to higher-frequency RT when volume is equated. The evidence is particularly convincing when lower-frequency RT is associated with a total-body training protocol in well-trained male subjects. Strength of Recommendation: There is moderate-to-strong evidence to suggest that lower-frequency RT, when volume is equated, will produce equal to greater improvements on muscular strength and hypertrophy in comparison to higher-frequency RT.

Prevalence of femoroacetabular impingement and effect of training frequency on aetiology in paediatric football players

PURPOSE:

The aim of this study was to determine the prevalence of asymptomatic radiographic findings of femoroacetabular impingement (FAI) in paediatric football players in different age groups and to investigate aetiological factors.

METHODS:

Paediatric male athletes between 10 and 17 years of age from 8 soccer teams were recruited. In addition to an annual control check-up, anteroposterior pelvis and frog-leg radiographs as well as the curriculum vitae of the athletes, their injuries, and real-time complaints were recorded. The alpha angle, lateral centre-edge angle, Tönnis angle, and collodiaphyseal angle were measured and morphological abnormalities were noted.

RESULTS:

There were 214 male football players with a mean age of 13.4 ± 3.2 years included in the study. In the morphological analysis of hips, there was FAI in 30% of the athletes. In the analysis of FAI prevalence in 3 subgroups based on age (Group 1: 10-12 years [ n = 25], Group 2: 13-15 years [ n = 104], Group 3: 16-17 years [ n = 85]), there was 0% FAI in Group 1, 19.1% in Group 2 and 60% in Group 3. In the analysis of aetiological factors, there was no significant difference between the right and left hips of players regarding alpha angles and FAI prevalence. However, the prevalence of FAI was higher in players who had been playing football for 3 years or more and who had been training for 12.5 hours/week or more.

CONCLUSION:

Training for 12.5 hours or more per week in paediatric football players doubled the risk development of FAI morphology.

Effects of Single Versus Multiple Bouts of Resistance Training on Maximal Strength and Anaerobic Performance

This study examined the effects of one single bout daily versus triple bouts of resistance exercise for 12 weeks on muscular strength and anaerobic performance of the upper body. Twenty young male adults (age: 22.0 ± 1.0 years, bench press: 44.0 ± 10.3 kg) were randomly assigned to a single bout (SB) or triple bouts (TB) of resistance exercise group. Maximal strength and anaerobic performance of the upper body using the bench press (one-repetition maximum) and the modified 30 s Wingate test were determined before and after the intervention. Additionally, changes in lactate levels before and after the Wingate test were measured. Although the SB and TB groups showed a significant increase in maximal strength (post-intervention, SB: 67.2 ± 9.2 and TB: 67.6 ± 7.6 kg, respectively) compared with the values at pre-intervention (SB: 44.6 ± 11.4 and TB: 43.9 ± 8.7 kg, respectively), there was no significant difference for this variable between the two groups post-intervention (p > 0.05). The anaerobic performance of the upper body in the SB and TB groups also displayed improvements without significant difference between the two groups after the completion of different training regimes. On the basis of the same training volume, multiple bouts of resistance training showed similar improvements in maximal strength and anaerobic performance to one bout of resistance training in young adult men without prior experience in resistance training.

Physiological adaptations to interval training and the role of exercise intensity

Interval exercise typically involves repeated bouts of relatively intense exercise interspersed by short periods of recovery. A common classification scheme subdivides this method into high-intensity interval training (HIIT; 'near maximal' efforts) and sprint interval training (SIT; 'supramaximal' efforts). Both forms of interval training induce the classic physiological adaptations characteristic of moderate-intensity continuous training (MICT) such as increased aerobic capacity (V̇O2 max ) and mitochondrial content. This brief review considers the role of exercise intensity in mediating physiological adaptations to training, with a focus on the capacity for aerobic energy metabolism. With respect to skeletal muscle adaptations, cellular stress and the resultant metabolic signals for mitochondrial biogenesis depend largely on exercise intensity, with limited work suggesting that increases in mitochondrial content are superior after HIIT compared to MICT, at least when matched-work comparisons are made within the same individual. It is well established that SIT increases mitochondrial content to a similar extent to MICT despite a reduced exercise volume. At the whole-body level, V̇O2 max is generally increased more by HIIT than MICT for a given training volume, whereas SIT and MICT similarly improve V̇O2 max despite differences in training volume. There is less evidence available regarding the role of exercise intensity in mediating changes in skeletal muscle capillary density, maximum stroke volume and cardiac output, and blood volume. Furthermore, the interactions between intensity and duration and frequency have not been thoroughly explored. While interval training is clearly a potent stimulus for physiological remodelling in humans, the integrative response to this type of exercise warrants further attention, especially in comparison to traditional endurance training.

Effect of training frequency on the learning curve on the da Vinci Skills Simulator

BACKGROUND

The purpose of this study was to evaluate the effect of training on the performance outcome with the da Vinci Skills Simulator.

METHODS

Forty novices were enrolled in a prospective training curriculum. Participants were separated into 2 groups. Group 1 performed 4 training sessions and group 2 had 2 training sessions over a 4-week period. Five exercises were performed 3 times consecutively. On the last training day, a new exercise was added.

RESULTS

A significant skills gain from the first to the final practice day in overall performance, time to complete, and economy of motion was seen for both groups. Group 1 had a significantly better outcome in overall performance, time to complete, and economy of motion in all exercises. There was no significant difference found regarding the new exercise in group 1 versus group 2 in nearly all parameters.

CONCLUSION

Longer time distances between training sessions are assumed to play a secondary role, whereas total repetition frequency is crucial for improvement of technical performance. © 2015 Wiley Periodicals, Inc. Head Neck 38: E1762-E1769, 2016.

Effects of athletic training on the spinal curvature in child athletes

The purpose of this study was to examine the spinal posture in young athletes depending on training intensity. The spinal curvature of 245 children, age 8 to 12 years, was evaluated using rasterstereography. According to their weekly training time group 1 (mean age: 9.54 ± 1.18) did 2-6, group 2 (mean age: 9.49 ± 0.87) did 6-15 and group 3 (mean age: 9.68 ± 0.87) did over 15 hours of training. Group 1 had a significantly higher weight (p = 0.028) (33.86 ± 7. kg) than those of the more active groups (30.67 ± 6.49 kg and 29.46 ± 4.33 kg). The mean kyphotic angle decreased significantly (p < 0.001) with the amount of training per week from 46.86 ± 8.2° in group 1 to 40.08 ± 8° in group 3. We also found a significant decrease (p = 0.047) in lateral deviation with training from group 1 with 5.3 ± 3 mm to group 2 with 4.1 ± 1.6 mm. The results of our study suggest that higher training time can be associated with lower weight and decreases in thoracic kyphosis and lateral deviation of the spine.