Acute Heart Rate, Blood Pressure, and RPE Responses During Super Slow vs. Traditional Machine Resistance Training Protocols Using Small Muscle Group Exercises

Abstract

Acute cardiovascular and perceptual responses to Super Slow resistance training (SS) are not well understood. This study compared blood pressure (BP), heart rate (HR), and ratings of perceived exertion (RPE) between SS and traditional machine (TM) protocols. Participants (n = 20) completed three sessions of elbow flexion (EF) and knee extension (KE). Session 1 consisted of determining 1RM for EF and KE and a familiarization trial for the SS technique. Sessions 2 and 3 were counterbalanced, with subjects completing three sets of SS (10 seconds concentric, 5 seconds eccentric per rep, 40% 1RM) and TM (2 seconds concentric, 4 seconds eccentric per rep, 65% 1RM). Paramount resistance training equipment was used for both exercises. Peak HR was recorded for each set, with recovery HR taken between sets after 3 minutes of rest. Blood pressure was taken after 5 minutes of seated rest, after each set, before sets 2 and 3, and at 2 minutes post set 3. Ratings of perceived exertion for active musculature were obtained three times per set. Although systolic BP (SBP) and diastolic BP (DBP) responses were not significantly different between SS and TM for EF or KE, SBP (SS and TM combined) was significantly lower during EF and was significantly higher during KE than resting BP. Diastolic BP (SS and TM combined) was not significantly different from resting BP for EF or KE. Peak HR was significantly greater during TM (vs. SS) for EF and KE. Ratings of perceived exertion were also significantly greater during TM for EF and KE. Even though SBP was greater for SS and TM combined during KE, comparing SS and TM revealed minimal differences in BP. This suggests that, when performing small muscle group exercises with lighter weight at a slow speed, either SS or TM would be appropriate for individuals to whom strength training is not contraindicated.

Attenuated Kinetic and Kinematic Properties During Slow Versus Traditional Velocity Resistance Exercise

“…A purposely slow resistance exercise training session such as used in the present study requires lifting external loads between 25-50% 1 RM [10,12,13,20,24]. In cases where high power, strength, and speed is required, as in sports, athletes need to be able to produce high levels of muscle force and power, and high contraction velocities.…”

“…The slow velocity protocol used 28% of 1 RM loads for the high-bar parallel back squat, followed by the barbell bench press exercise, as suggested from previous controlled velocity studies and pilot work in our laboratory that indicated this intensity was the maximum that could be lifted for 10 repetitions [10,12,24]. The slow velocity protocol also used 1 set of 10 repetitions at a 10 sec eccentric, 10 second concentric tempo with no rest between repetitions.…”

“…Previous research has demonstrated that, when purposely slow resistance exercise was compared to a traditional lifting protocol, the VO2, heart rate response, and energy expenditure was comparable or higher for the traditional protocol [10,13,17,24]. In addition, post exercise lactate concentrations were almost two times greater for traditional resistance exercise compared to slow velocity resistance exercise [10].…”

Comparação entre dois sistemas de treino de força no desenvolvimento da força muscular máxima

“…Os benefícios e adaptações decorrentes deste tipo de exercício são decorrentes de uma série de variáveis, tais como número de séries (Galvão & Taaffe, 2004), número de repetições (Shimano et al, 2006), frequência semanal (Burt, Wilson, & Willardson, 2007), tempo de intervalo entre as séries e sessões de treino (Willardson & Burkett, 2008), intensidade e volume de treino (Prestes, De Lima, Frollini, Donatto, & Conte, 2009), tipo de acções musculares (Blazevich, Cannavan, Coleman, & Horne, 2007), ordem dos exercícios (Gentil, Oliveira, De Araújo, Do Carmo, & Bottaro, 2007) e velocidade de movimento (Wickwire, McLester, Green, & Crews, 2009). Com isso, o treinador ou preparador físico, conhecendo os diferentes tipos de treino, pode otimizar o condicionamento físico de seus atletas para determinada modalidade desportiva (Carpinelli, Otto, & Winett, 2004;Peterson, Rhea, & Alvar, 2005).…”

Efeito da execução de diferentes protocolos de treinamento de força equalizados em densidade sobre a resposta aguda da pressão arterial em indivíduos hipertensos

“…Assim, uma constante resposta reflexa e adrenérgica, medida pelo sistema simpático aumentaria a PA para vencer essa pressão mecânica e manter o fluxo. Portanto, parece que o aumento da intensidade do protocolo de TF deveria ser diretamente proporcional ao aumento da PA. Porém, as respostas são controversas, pois existem estudos demonstrando que a maior intensidade do protocolo de TF resulta em maior (WERBER-ZION, GOLDHAMMER, SHAAR e POLLOCK, 2004;WICKWIRE et al, 2009;SOUSA et al, 2010), menor (FLECK e DEAN, 1987;LAMOTTE et al, 2005;CASTINHEIRAS-NETO et al, 2010;NERY et al, 2010) ou não altera o estresse cardiovascular (MEYER et al, 1999;KING, DRACUP, FONAROW e WOO, 2000). Alguns desses estudos tiveram o seu protocolo analisado na TABELA 2 e observa-se que a densidade não está equalizada.…”