Body composition and strength training -
Using resistance training for the purpose of changing body composition is not an easy task among elderly. The two study groups were statistically nonsignificant in their difference in skeletal muscle mass despite the fact that patients could maintain lean body mass after exercise training [ 12 , 15 ].
Training duration may be the main reason for this result. One study stated that resistance training for 24 weeks is an effective approach to improve lean tissue [ 13 ]. However, a minor effect on body fat was observed in this study, which was similar to other interventional studies [ 12 , 13 ].
The mechanisms of pathophysiological transformation regarding adipogenic cells and muscular growth have remained unclear [ 45 ]. One study suggested that exercise combined with adjusted food composition using increased dietary protein, as well as green tea, to reduce fat intake may be a good approach for elderly living in the community [ 14 ].
Our study offers evidence that resistance training with a sandbag can increase muscle strength among elderly people, including those with disabilities. The mean maximum grip strength improved by 1. From the training process, we found that total grip strength among those in the intervention group was influenced by hand load.
Most of the participants showed the rate of 12—13 points of RPE with sandbag loads of about 1. Relevant literature shows that lower weight loads could be beneficial for elderly in promoting exercise over a longer period of time [ 12 ].
The main training effect of total grip strength was influenced by a number of factors, which included demographic characteristics of residents with SO using GEE analysis interventional data, statistically significant differences followed by order CIRS, gender, age, and education Table 4.
Moderate disability or morbidity was the most important demographic factor for total grip strength among residents of LTC facilities. One previous study stated that grip strength performance was associated with numerous variables, such as gender, aging, stress, physical activity at work, and chronic diseases [ 47 ].
However, total grip strength was not influenced by the factor of religion. For the self-care subscale of the FIM, the intervention group increased by 2. Among them, the scores of lower body dressing improved the most, followed by upper body dressing and bathing.
Other subscales of FIM, such as transfers, sphincter control, locomotion, communication, and social cognition did not have statistically significant differences.
A systematic review paper described that progressive resistance training is a valid program for preserving independence levels by reducing physical disability in performing the activities of daily living in LTC institutions [ 10 ].
However, other papers showed that a strength training program does not improve functional capacity or that no consistent effect is observed on the daily living function [ 12 , 48 , 49 ]. Inconsistent results may be due to whether the training design was connected to specific daily living functions and other factors that may have had an effect, such a disease status.
For group activities, our researcher team are not surprised that more women desired to participate in the interventional group compared with men who are unfamiliar with group exercises. Women favored different types of activities and social pursuits compared with men [ 50 ].
However, men had more positive attitudes toward the loads of sandbag compared with women. Considering gender issues, we incorporate music and games into our study for fun, which led to a positive result. The elderly and their families favored the training process.
Some study limitations were observed. First, we excluded some bedridden residents with disability or severe disease status, which could affect external validity.
Second, this study was conducted in six LTC institutions using a quasiexperimental design and implemented the intervention program in a natural environment. The functional status of the comparison participants was generally poor to pay reverence to the will or living habits of the elderly, and two participants were lost to follow-up because of their medical condition pneumonia that required hospitalization.
Third, our method of measuring body composition may not be the best. In the literature, compared with BIA, dual energy X-ray absorptiometry DEXA and computed tomography appear to be more reliable tools for measuring body composition [ 30 , 51 ].
However, these large and fixed tools are unsuitable for residents in LTC facilities. Although the reliability of the test—retest of the BIA was ICC 0. Only a few previous studies have discussed the effects of metal prostheses on body composition measurement.
One study stated the lack of agreement between BIA and DEXA was not due to the presence of metal prostheses or certain diagnoses, such as hypertension and edema [ 52 ]. Another paper studying the effects of metal on DEXA found that the presence of metal rods weighing 0. Another paper showed that, in repeated DEXA scans of a same individual, the errors in body composition induced by the metal are reproducible and will not reduce its ability to detect change [ 53 ].
This study found that twice-a-week chair muscle training with sandbags was feasible for LTC residents with SO. Our findings indicate that this training regimen can help individuals maintain skeletal muscle mass and significantly improve total grip and pinch strength.
Resistance training further promotes self-care ability. Furthermore, our findings suggest that regularly participating in resistance training with engaging small group activities is beneficial for the residents of LTC facilities.
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Giangregorio LM, Webber CE. Effects of metal implants on whole-body dual-energy x-ray absorptiometry measurements of bone mineral content and body composition. Can Assoc Radiol J. quiz — Download references. We are grateful to all respondents of the SO study and workers from the long-term care facilities for their cooperation.
Moreover, we thank professor Kuan-Chia Lin and Mei-Yen Chen assisted in the data analyses of the primary statistics. Meanwhile, authors would like to acknowledge for receiving the Ministry of Science and Technology Grant MOST BMY2 in Taiwan.
Department of Nursing, Central Taiwan University of Science and Technology, Taichung, Taiwan, Republic of China. Rd, Taipei, Taiwan, Republic of China. Department of Nursing, College of Nursing, National Taipei University of Nursing and Health Sciences, Ming Te Road, Pei-Tou, Taipei, , Taiwan, Republic of China.
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Our fitness advice is expert-vetted. If you buy trainlng our trainjng, we may get a commission. Reviews ethics statement. Body recomposition helps you lose weight while gaining muscle mass. Here's what to know. Method: Only Circadian rhythm research controlled trials Aand were included by searching Bodj databases such as compositiob web of science, PubMed, and EBSCO, with search dates up to September Body composition and strength training, The Cochrane evaluation tool teaining Body composition and strength training to Comopsition the methodological quality of the included literature, and statistical analysis was performed using the R analysis software. Results: Fifteen studies, 18 trials, with a total of participants meeting eligibility criteria were included in the final analysis, which included three resistance training types own body weight, resistance bands, and free weight. Own body weight resistance training was better for increasing skeletal muscle mass in overweight or obese people SMD 0. In addition, for muscle strength increase, although resistance exercise was shown to improve muscle strength, there was no significant difference between the three exercise forms compared.
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It Body composition and strength training important to strebgth your calorie intake to manage your body composition. Eating real, whole foods, limiting sugar, consuming good fats, and trainijg an adequate intake of protein are a trqining idea.
Become clear on what you desire Weight loss and stress management yourself. Blood sugar control and eye health do you want to achieve physically? Compositon you want to gain Thermogenic supplements and reduce fat?
Looking to put on Boyd healthy weight? Make your goals clear and Body composition and strength training and remind yourself of them daily abd order Boyd stay on track. Plan in advance for those cpmposition when you need an extra mental boost. Watch an strenvth movie, listen to upbeat music, or even meditate to keep yourself in the right composotion of mind.
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Joining a compositkon or attending local fitness classes are compositoin ways to compositiin Body composition and strength training and accountable. Exercise anv will not strenvth your body strenhth — ans need to eat a healthy diet, too. TRX exercises Weight loss and stress management steps in integrating strengt, healthier alternatives srtength weaning yourself off of the processed junk.
Trust stregth process and have strengt creating healthy twists on the foods Body composition and strength training know and love. Eat loads traininf nutrient-dense foods. Look to minimize sugar, trainnig enough protein, Best energy supplements take in plenty of good fats.
Trainung crummy after eating something? Make a anv note and adjust accordingly. Eat to Weight loss and stress management good. Cardiovascular sttength is an excellent complement to weight training, but it will help you shed fat and weight faster if you keep your body guessing by including high-intensity interval training with other cardio exercises.
Keep in mind that your leg muscles are the largest and most expansive muscles in your body, making them the biggest calorie hogs. It requires a lot of energy to fuel your leg muscles and the power that they generate.
Thus, it will make your training the most effective to do exercises that engage and recruit all of your leg muscles. Center yourself and stay firm in your self-belief. Get ready to kick-start that metabolism, burn calories, challenge yourself, and burn off unwanted fat. Incorporating these exercises into your regular routine will help you safely and effectively achieve your body composition goals.
Burpees are powerhouse moves and mega calorie burners that target your core, shoulders, and thighs. This rraining workout move has been popular in the fitness realm for many years, and for good reason. Pushups strengthen your shoulders and help strengthen your core.
Interval training is an important part of attaining your ideal body composition because it keeps your body guessing and elevates your heart rate and calorie burning for a long period of time, even after you finish exercising. If you need more than 15 seconds to rest in between running sets, allow yourself that time.
This move will help sculpt your bottom half in a hurry. You should feel this exercise primarily targeting your quads and glutes. You can practice a variation on the traditional squat by widening your stance and pointing your toes outward.
This move will target the inside of your thighs. Your hamstrings and glutes will be in the best shape of your life if you regularly integrate this move. Your heart rate will soar and you will feel the tightness in your legs immediately. Many of us want that washboard stomach look, but which abdominal exercises actually work?
Make these nine moves part of your overall fitness regimen. Here are 10 exercises to try. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.
For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.
The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?
Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes.
What are they? Here's an anatomy primer to help. The cubital tunnel is located in the elbow and encases the ulnar nerve. Compression compostion this nerve can cause pain, but certain exercises can help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.
Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Peggy Pletcher, M. Share on Pinterest. What impacts body composition?
Keep your diet healthy. How to get your ideal physique. The essential exercises. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Read this next. How to Lose Butt Fat: 10 Effective Exercises. Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.
Learn about your different heart rate zones… READ MORE. What Causes Toe and Foot Numbness While Running? READ MORE. What Is Low Heart Rate Training When You Exercise? It… READ MORE. What Is the Average 5K Time? Medically reviewed by Daniel Bubnis, M.
The Pros and Cons of Using ChatGPT Like a Personal Trainer Thinking about using an AI tool like ChatGPT to help you get in shape? A First-Time Hands-On Look at Lululemon: Was It Worth It? A Guide to Body Planes and Their Movements When designing a workout, it's important to move in all of the body's planes.
Cubital Tunnel Syndrome Exercises to Relieve Pain.
: Body composition and strength training| Strength training: Get stronger, leaner, healthier - Mayo Clinic | Wewege View author publications. Sports Traibing. It's also strebgth to track your progressso you know Body composition and strength training to make adjustments to keep Digestive discomfort relief track toward your body composition goals. During the examination, 8 persons were deemed not eligible for the study on medical grounds. Hinging movements from your hips are key to any effective strength-training program designed to optimize body composition as they work some of the largest muscles in your body. |
| Top bar navigation | Degree Trzining. Borga M, West J, Bell JD, et al. What is your feedback? Funnel plot of free-fat mass FFM. Funnel plot of body mass index BMI. |
| How to Improve Body Composition, Based on Science | Similarly, stress can impact food choices, sleep, hormones , and more to make fat loss or muscle gain more challenging. Cortisol, which is a stress hormone, is considered to be catabolic muscle wasting and will make anabolism—muscle growth—difficult if it gets too high for too long. Implementing stress reduction and sleep-promoting practices into your lifestyle will help you counteract these effects. Some people require a substantial break from calorie deficits and intense training to help their bodies relax and de-stress. To address serious issues with stress and hormone levels, it's best to seek guidance from a healthcare professional. When it comes to cardiovascular exercise, you can choose whatever form you enjoy. This means so long as your calorie burn is the same, you will get the same results whether performing HIIT or steady-state cardio, so choosing whatever you prefer and can be consistent with will work best. If you are eating correctly to support muscle gain, then performing resistance-based exercises will help you build more lean mass. If you are new to resistance training, you may even see increases in muscle mass while eating maintenance or even deficit calories. Strength training also helps prevent the loss of lean mass, including muscle tissue, while in a calorie deficit. Types of resistance training range from bodyweight movements to heavy weight lifting. If your goal is to build muscle size , follow best practices for hypertrophy-based strength training by using progressive overload , adding volume consistently over time, and managing fatigue with deload phases. It's also key to track your progress , so you know when to make adjustments to keep on track toward your body composition goals. To put together an effective workout plan to improve your body composition, begin with a minimum of two weekly strength training sessions for each major muscle group. If you have the time, splitting your workouts into 3 to 4 strength training sessions per week will likely be best. Gradually add sets and reps over time to help build muscle mass. If you enjoy cardio, adding two or more cardio sessions per week will support fat loss, but it will not increase lean mass. Include any cardiovascular activity you prefer. Increasing your overall daily activity through natural movements like walking, climbing stairs, pacing, and taking movement breaks from work will also help you burn more calories if that is your goal. Changing your body composition is a common goal that can have benefits for your overall health. Focusing on your protein consumption, a balanced exercise routine, and keeping stress levels low all contribute to this change. If you have questions or concerns about your body composition or changing it, it's best to seek advice from a healthcare professional. Muth ND. What are the guidelines for percentage of body fat loss? American Council on Exercise. National Institute of Diabetes and Digestive and Kidney Diseases. Health risks of being overweight. Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss. Adv Nutr. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab Lond. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis. Sports Med - Open. Sanford Health. How to gain healthy weight. Drenowatz C, Hand GA, Sagner M, Shook RP, Burgess S, Blair SN. The prospective association between different types of exercise and body composition. Med Sci Sports Exerc. Prather AA, Leung CW, Adler NE, Ritchie L, Laraia B, Epel ES. Short and sweet: Associations between self-reported sleep duration and sugar-sweetened beverage consumption among adults in the United States. Sleep Health. Duraccio KM, Whitacre C, Krietsch KN, et al. Losing sleep by staying up late leads adolescents to consume more carbohydrates and a higher glycemic load. Published online December 17, zsab O'Donnell S, Beaven CM, Driller MW. From pillow to podium: a review on understanding sleep for elite athletes. Nat Sci Sleep. Chang CS, Liu IT, Liang FW, et al. Effects of age and gender on body composition indices as predictors of mortality in middle-aged and old people. Sci Rep. Barber TM, Hanson P, Weickert MO, Franks S. Obesity and polycystic ovary syndrome: implications for pathogenesis and novel management strategies. Clin Med Insights Reprod Health. Cardoos N. Overtraining syndrome. Curr Sports Med Reports. National Academy of Sports Medicine. Exploring the science of muscle recovery. Bellicha A, Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and studies. Obesity Reviews. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training. Front Nutr. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. However, since you cannot control these factors, it is probably best to focus on what you can control, like nutrition, exercise and sleep. You can get a more accurate picture by taking into account your body composition, or your fat mass and muscle mass. Two simple ways to track your body composition over time include measuring the circumference of different body parts and taking progress pictures at regular intervals. Your body composition is affected by your nutritional habits, exercise, sleep and other factors. For this reason, improving it can sometimes feel complicated. However, focusing on some of the basic concepts covered in this article can get you started in the right direction. Does muscle really weigh more than fat? We also explain how to balance diet and lifestyle for…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Nutrition Evidence Based How to Improve Body Composition, Based on Science. By Grant Tinsley, Ph. Many people dread stepping onto the bathroom scale. This article will explain what your body composition is and how to improve it, based on science. What Is Body Composition? Share on Pinterest. How Can You Assess It? The most accurate methods are usually expensive and only used in research or medical centers. Tracking Body Circumference One technique is tracking the circumference of different body parts 2. You can make these measurements using a cheap, flexible tape measure. Taking Progress Pictures Progress pictures are another popular way to get a big picture look at your body composition. It is often difficult to notice changes in your body from one day to the next. Devices That Measure Body Composition In addition to these simple methods, there are devices you can buy that measure body composition. Many of these devices use a technology called bioelectrical impedance analysis BIA. Summary: There are various ways to measure your body composition. Simple ways include tracking the circumference of body parts and taking progress pictures. You can also buy tools that measure your body fat percentage, but they are often inaccurate. How to Improve Your Body Composition. Your body composition is made up of fat mass and fat-free mass. You can improve it by decreasing body fat, increasing muscle or both. Most people know that diet and exercise can affect body weight and body composition. Nutrition First, consider the number of calories you are eating. It can also be helpful to think about the types of food you tend to overeat. Physical Activity and Exercise Physical activity and exercise are other crucial components for improving body composition. Other Factors Additional factors beyond nutrition and exercise may affect body composition. Summary: Nutrition and exercise are critical for improving body composition. Keeping your calories, fiber and protein in check is a good first step. All exercise can help with fat loss, but weight training is the best way to increase muscle mass. The Bottom Line. Stepping on the scale will only tell you how much you weigh. There are also devices you can buy to track your body composition, but many are inaccurate. Share this article. Read this next. Medically reviewed by Peggy Pletcher, M. How Do Muscle and Fat Affect Weight? Medically reviewed by Jake Tipane, CPT. Medically reviewed by Daniel Bubnis, M. |
Body composition and strength training -
The food intake records were analyzed for total energy intake and macronutrient content using Nutritionist IV First Databank, San Bruno, CA.
A specific diet was not prescribed, and participants were instructed not to make drastic changes in their diet. Maximal voluntary muscle strength for knee extension and flexion was measured with isokinetic dynamometry, using procedures that have been described One-repetition maximum 1-RM testing was performed only for participants in the ET group, as described below.
Coefficients of variation in our laboratory for total FFM, trunk fat, leg lean mass, and leg fat mass are 1. Proton magnetic resonance imaging MRI was used to obtain images of the abdomen at baseline and after 6 months. Serial images above and below the L4—L5 interspace were acquired on a 1.
NIH Image v1. Within a region, fat was quantified using segmentation and pixel intensity thresholding to visually separate fat from other tissues. To minimize classification errors, pre- and postintervention MRI images were analyzed at the same time by a trained technician who was blinded to group assignment.
Study participants were randomly assigned, on completion of the baseline assessments, to ET or control CTL groups in a ratio, using a computer-generated random permutation procedure 28 and a block design. The supervised ET program consisted of three, approximately 3-month-long, phases of ET that have been previously described in detail This report focuses on muscle strength and body composition measures obtained after the second exercise phase.
Phase 1 exercise used a group format and included 22 exercises that focused on improving flexibility, balance, coordination, speed of reaction and, to a modest extent, strength that has been described previously Phase 2 added PRT.
After familiarization with the equipment, 1-RM voluntary strength was measured on each of six different exercises knee extension, knee flexion, seated bench press, seated row, leg press, biceps curl , which were performed bilaterally on a Hoist weightlifting machine Hoist Fitness Systems, San Diego, CA.
Measurements of 1-RM were repeated at monthly intervals so that workloads could be progressed. The participants also continued to perform a shortened version of the Phase 1 exercises.
Phase 2 exercise sessions took 60—90 minutes to complete, including rest periods. This program included 9 of the 22 exercises included in Phase I of the ET program, and focused primarily on flexibility CTL participants attended a monthly exercise class at our exercise facility, and used a calendar to self-monitor adherence to the exercises.
Follow-up testing was performed at the end of each 3-month interval. Individuals that provided DEXA data at the 3-month and 6-month time points before and after Phase 2 were included in this analysis, including participants who discontinued the interventions that provided such data.
Between-group comparisons of continuous variables were performed using t tests, or Wilcoxon's test as a nonparametric alternative. Chi-square tests or Fisher's exact tests were used for between-group comparisons of categorical variables. Analysis of covariance ANCOVA was used to evaluate variables that were measured at only two time points, using the 6-month value as the dependent variable and the 3-month value as covariate or baseline for MRI measures.
Associations between continuous variables were analyzed with Pearson's correlation coefficient. Data were analyzed using SAS statistical software SAS Institute, Inc. Four hundred forty-four individuals men; women underwent the pre-enrollment evaluations Figure 1.
One hundred sixty-five were excluded from participation: did not meet the selection criteria 79 too fit; 16 too frail; 67 women taking hormone-replacement therapy , and 70 had medical exclusions. Sixty-seven women elected to enroll in a concurrent study of exercise combined with hormone-replacement therapy, and 93 individuals declined participation.
Of the individuals enrolled 69 ET, 50 CTL , 91 completed Phase 2 and provided complete DEXA data at 3 and 6 months after baseline Figure 1. Seven ET participants discontinued the intervention by month 6 but provided follow-up data, and 20 participants 15 ET, 5 CTL dropped out before 6 months and did not provide follow-up data.
Eight participants 1 ET, 7 CTL completed Phase 2 but did not provide complete DEXA data. Reasons for dropout are described in Figure 1. Two individuals in the ET group developed or exacerbated existing soft tissue injuries in the shoulder regions and dropped out of the study.
There were no other adverse events. Of the 91 participants who provided DEXA follow-up data, 54 also provided MRI data at baseline and 6 months. There were no other differences in the baseline characteristics of the study groups Table 1.
ET participants exercised an average of 2. Average workloads for four representative resistance exercises over the course of Phase 2 are presented in Table 2. The seven ET participants who discontinued Phase 2 and provided follow-up data completed We observed significant group differences in the change in knee extension Table 3.
For the ET group, there was also a significant increase in all 1-RM measures Table 4. All between-group differences in change remained significant after controlling for sex. Changes in trunk or leg fat mass were not different between the groups.
Fifty-four participants 20 CTL; 34 ET provided MRI data at baseline and 6 months. These findings confirm that supervised PRT induces greater increases in lean mass and muscle strength than home-based exercise in frail women and men 78 years old and older. We have previously reported that these gains translate to improvements in functional performance and self-reports of disability These changes are not as large as those observed in previous week PRT studies in elderly participants 17 , 19 , However, those trials studied healthier participants 17 , 30 or frail institutionalized elderly persons who performed a more limited set of PRT exercises Our findings are limited to, and have better applicability to, frail community-dwelling elderly individuals with multiple comorbidities who are willing to participate in a PRT program.
Our supervised ET protocol was generally well tolerated, with few adverse events directly related to exercise. It is easily adaptable to fitness centers and outpatient physical therapy settings, many of which now have PRT facilities. Also, many participants required longer than 6 months to complete Phases 1—2 of the ET intervention due to acute illness, weather, and holidays.
Replication of our ET program in community-based settings will require personal trainers and physical therapists with sufficient training to adapt the exercises to physical impairments common in frail elderly people e.
In agreement with prior reports, the magnitude of the increases in total body and leg lean mass was less than the observed strength gains.
The change in lean mass was, however, related to the change in 1-RM strength. The absolute and relative increases in lean mass are consistent with previous week studies of PRT in elderly persons Our findings support the notion that PRT can stimulate skeletal muscle hypertrophy even in physically frail elderly persons, but the increases in strength observed over this relatively short time period are due largely to factors such as neural recruitment mechanisms 19 , 31 , Previous investigators have reported that PRT reduces whole-body fat mass 14—16 and regional fat mass 22 , 23 , 33 in elderly men and women.
Campbell 14 observed decreases in whole-body fat mass, using hydrodensitometry, in healthy to year-old men and women, in response to 12 weeks of PRT and a controlled energy diet.
Treuth and colleagues 23 observed decreases in intra-abdominal fat mass using single-slice computed tomography scans, but not total fat mass hydrodensitometry in healthy elderly women after 16 weeks of PRT. In a separate study of elderly men, using a more intensive week PRT protocol and a diet that restricted changes in caloric intake, they observed significant decreases in total and trunk fat mass by DEXA Hunter and colleagues 22 observed significant reductions in percent fat and fat mass in 26 healthy, nonobese, to year-old women and men, and intra-abdominal fat mass by computed tomography only in the women, after 25 weeks of high intensity PRT.
We did not observe greater reductions in total or regional fat mass in the ET versus the CTL group. Although we monitored the participants' dietary intake periodically, and did not observe changes over time, we did not rigorously control the participants' energy intake.
It is possible that the participants in our study either underreported their energy intake or increased it episodically in response to the energy demands of ET.
In addition, ET participants did not exercise at as high an intensity as did participants in prior studies in which fat mass decreased.
However, studies of the effects of exercise on abdominal adiposity have not established a clear dose-response effect Baseline abdominal MRI measurements for our participants were above the threshold associated with increased risk for the metabolic syndrome e.
Further study is needed to clarify the optimal PRT regimen for reducing fat mass in this population, and to determine if PRT-induced fat losses confer metabolic or cardiovascular benefits in physically frail elderly persons relative to their baseline adiposity.
Our study had several limitations. First, for purposes of recruitment and retention, our CTL group performed low intensity home exercise, which could have maintained their strength and FFM more than it would in a sedentary control group.
Therefore, we may have underestimated the magnitude of the changes in strength and body composition in response to PRT.
Second, our sample size may have been too small, and our power inadequate, to detect significant changes in fat mass, and it is possible that our findings represent a Type II error. Third, the variability in MRI measures of fat area may have limited our ability to detect changes.
Fourth, the 3-month PRT program may have been too short or of insufficient intensity to induce changes in FFM and fat mass comparable to those in studies in healthier populations.
In frail, community-dwelling elderly men and women, low to moderate intensity PRT induced greater increments in total and regional FFM, and isokinetic muscle strength, but no changes in fat mass, when compared to a home-based, low intensity exercise program.
Additional studies are needed to confirm our findings and identify factors that augment the beneficial effects of PRT on body composition in frail elderly persons and related effects on functional performance and disability. Decision Editor: John E. Morley, MB, BCh. Notes : a Denotes that p value is based on Wilcoxon's test or Fisher's exact test.
Total weight lifted for each exercise was calculated by multiplying the weight lifted times the number of repetitions summed over all sets. Notes : Change is calculated by subtracting the 3-month value from the 6-month value.
The first p value is based on an unpaired t test that compares the 3-month values. The second p value is based on analysis of covariance ANCOVA where the 6-month value is the dependent variable and the 3-month value is a covariate.
Notes : Means and SD values are reported for selected 1-RM strength measures before and after progressive resistance training for ET participants. Change is computed by subtracting the before-training value from the after-training value.
Percent increase is computed by dividing the change score by the pretraining value and multiplying by Whole-Body and Regional Fat-Free Mass and Fat Mass Measured by Dual Energy X-Ray Absorptiometry DEXA.
This work was supported by National Institutes of Health NIH Claude Pepper Older Americans Independence Center OAIC grant PAG and by NIH General Clinical Research Center grant 5-M01 RR We thank Debbie Bronder, Jil Yarasheski, and all the staff of the OAIC and the General Clinical Research Center for technical assistance with this project.
Baumgartner RN, Water DL, Gallagher D, Morley JE, Garry PJ. Predictors of skeletal muscle mass in elderly men and women. Mech Ageing Dev. Janssen I, Heymsfeld S, Ross R.
Low relative skeletal muscle mass sarcopenia in older persons is associated with functional impairment and physical disability. J Am Geriatr Soc. Melton LJ, 3rd, Khosla S, Riggs BL.
Epidemiology of sarcopenia. Mayo Clin Proc. Going S, Williams D, Lohman T. Aging and body composition: biological changes and methodological issues.
Exerc Sport Sci Rev. Hughes VA, Frontera WR, Roubenoff R. Longitudinal changes in body composition in older men and women: role of body weight change and physical activity. Am J Clin Nutr. Kyle UG, Genton L, Hans D, et al. Total body mass, fat mass, fat-free mass, and skeletal muscle in older people: cross-sectional differences in year-old persons.
Davison KK, Ford ES, Cogswell ME, Dietz WH. Percentage of body fat and body mass index are associated with mobility limitations in people aged 70 and older from NHANES III. Sternfeld B, Ngo L, Satariano W, Tager I. Associations of body composition with physical performance and self-reported functional limitations in elderly men and women.
Am J Epidemiol. Baumgartner R, Koehler K, Gallagher D, et al. Epidemiology of sarcopenia among the elderly in New Mexico. Visser M, Harris TB, Langlois J, et al. Body fat and skeletal muscle mass in relation to physical disability in very old men and women of the Framingham Heart Study. J Gerontol Med Sci.
Fielding RA. The role of progressive resistance training and nutrition in the preservation of lean body mass in the elderly. J Am Coll Nutr. Hurley BF, Roth S.
Strength training in the elderly: effects on risk factors for age-related diseases. Sports Med. Singh M. Exercise comes of age: rationale and recommendations for a geriatric exercise prescription. Campbell WW. Increased energy requirements and changes in body composition with resistance training in older adults.
Nickols J, Omizo D, Peterson K, Nelson K. Efficacy of heavy-resistance training for active women over sixty: muscular strength, body composition, and program adherence. Treuth M, Ryan A, Pratley RE, et al.
Effects of strength training on total and regional body composition in older men. J Appl Physiol. Charette SL, McEvoy L, Pyka G, et al. Muscle hypertrophy response to resistance training in older women. Frontera WR, Hughes VA, Lutz KJ, Evans WJ.
A cross-sectional study of muscle strength and mass in to year old men and women. Fiatarone MA, O'Neill EF, Ryan ND, et al.
Exercise training and nutritional supplementation for physical frailty in very elderly people. N Engl J Med. Hurley BF, Reitan RM, Pratley RE, Treuth M, Rogers A, Goldberg AP. Effects of strength training on muscle hypertrophy and muscle cell disruption in older men. Int J Sports Med.
Roth S, Ivey F, Martel G, et al. Muscle size responses to strength training in young and older men and women. Hunter G, Bryan D, Wetzsein C, Zuckerman P, Bamman M. Resistance training and intra-abdominal adipose tissue in older adult men and women.
Med Sci Sports Exerc. Treuth M, Hunter G, Kekes-Szabo T, Weinsier R, Goran M, Berland L. Reduction in intra-abdominal adipose tissue after strength training in older women. Fiatarone MA, Ding W, Manfredi TJ, et al. In simple terms, if you consistently eat more calories than your body uses, you will gain weight — typically as fat.
Likewise, if you consistently eat fewer calories than your body uses, you will lose weight. Often, they are processed foods, such as ice cream, pizza and chips, that are highly rewarding to the brain This is partly due to their low protein and fiber content.
After considering how many calories you eat, think about whether you are eating enough protein and fiber. Protein is important for everyone, but you may need more if you are active or trying to gain muscle or lose fat It is more satisfying than carbs or fat, and your body also burns more calories processing protein than these other nutrients 11 , Fiber also has several health benefits and can increase the feelings of fullness and satisfaction after eating 13 , It can be obtained from a variety of plant-based foods, including beans, whole grains, nuts and vegetables For adults up to age 50, it is recommended that men consume 38 grams of fiber per day, while women are advised to eat 25 grams per day Keeping your calories, protein and fiber in check is a good place to start if you want to improve your body composition and health.
Physical activity and exercise are other crucial components for improving body composition. They not only increase the calories you use, but they are also necessary for optimal muscle growth. Since body composition can be improved by decreasing fat mass or increasing muscle mass, this is an important point.
Your muscles need to be challenged by exercise, particularly weight training, to grow and get stronger However, many types of exercise can potentially help with fat loss The American College of Sports Medicine states that — minutes of exercise per week may lead to a small amount of weight loss If you exercise 5 days per week, this comes out to 30—50 minutes per day, though they recommend minutes per week or more to promote significant weight loss While these recommendations focus on body weight, it is important to remember that some forms of exercise will build muscle while you are losing fat.
This is another example of why thinking about your body composition, rather than just body weight, is a good idea. There is some evidence that people who have poorer sleep quality have worse body composition than those with good sleep quality Regardless, it is a good idea to consider whether your sleep habits can be improved.
Alcohol consumption is another factor that may affect body composition. Since alcohol contains calories, it can contribute to excess calorie intake and fat gain Some research has also shown that individuals who consume a lot of alcohol are more likely to be obese Additionally, some factors that affect body composition cannot be changed.
For example, both age and genetics impact body composition. However, since you cannot control these factors, it is probably best to focus on what you can control, like nutrition, exercise and sleep. You can get a more accurate picture by taking into account your body composition, or your fat mass and muscle mass.
Two simple ways to track your body composition over time include measuring the circumference of different body parts and taking progress pictures at regular intervals. Your body composition is affected by your nutritional habits, exercise, sleep and other factors.
For this reason, improving it can sometimes feel complicated. However, focusing on some of the basic concepts covered in this article can get you started in the right direction. Does muscle really weigh more than fat? We also explain how to balance diet and lifestyle for….
Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.
For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.
Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.
When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic?
How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Nutrition Evidence Based How to Improve Body Composition, Based on Science.
By Grant Tinsley, Ph. Many people dread stepping onto the bathroom scale. This article will explain what your body composition is and how to improve it, based on science.
What Is Body Composition? Share on Pinterest. How Can You Assess It? The most accurate methods are usually expensive and only used in research or medical centers.
Tracking Body Circumference One technique is tracking the circumference of different body parts 2. You can make these measurements using a cheap, flexible tape measure.
Trainijg training is the gold standard exercise mode Potassium and dental health accrual Weight loss and stress management lean muscle mass, but the isolated effect compossition resistance Body composition and strength training on body fat is unknown. This systematic review traijing meta-analysis evaluated resistance ckmposition for body composition outcomes in healthy adults. Our primary outcome was body fat percentage; secondary outcomes were body fat mass and visceral fat. We included randomised trials that compared full-body resistance training for at least 4 weeks to no-exercise control in healthy adults. We assessed study quality with the TESTEX tool and conducted a random-effects meta-analysis, with a subgroup analysis based on measurement type scan or non-scan and sex male or femaleand a meta-regression for volume of resistance training and training components.
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