The Effect of Online Low-intensity Exercise Training on Fitness and
                    Cardiovascular Parameters

Kikuchi, Naoki; Mochizuki, Yukina; Kozuma, Ayumu; Inoguchi, Takamichi; Deguchi, Minoru; Homma, Hiroki; Ogawa, Madoka; Hashimoto, Yuto; Nakazato, Koichi; Okamoto, Takanobu

doi:10.1055/a-1582-2874

Cited by 12 publications

(20 citation statements)

References 43 publications

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“…mass, improved performance in some outcome measures, and enjoyed exercising according to the protocol. Coupled with the zero reports of adverse events, our study is aligned with others (Mascarenhas et al, 2018;Schwartz et al, 2021b;Kikuchi et al, 2021), showing that videoconferencing is a safe, effective, and a costeffective method to deliver exercise sessions. However, adherence rates gradually decreased during the study, which suggest that some amendments to the intervention may be required.…”

Section: Questionnairessupporting

confidence: 79%

“…Participants in both groups improved their performance in the isometric mid-thigh pull, isometric knee extension, and push-ups test, but not in the gripper and countermovement jump. These results are directionally aligned with studies that implemented similar designs (Orange et al, 2020;Aksay, 2021;Kikuchi et al, 2021). The performance improvements could have been limited by several reasons.…”

Section: Questionnairessupporting

confidence: 78%

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Prescribing Intensity in Resistance Training Using Rating of Perceived Effort: A Randomized Controlled Trial

et al. 2022

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Introduction: Rating of perceived effort (RPE) scales are used to prescribe intensity in resistance training (RT) in several ways. For instance, trainees can reach a specific RPE value by modifying the number of repetitions, lifted loads, or other training variables. Given the multiple approaches of prescribing intensity using RPE and its growing popularity, we compared the effects of two RPE prescription approaches on adherence rates, body composition, performance and psychological outcomes, in an online RT intervention.Methods: We randomly assigned 57 healthy participants without RT experience (60% females, age range: 18–45) to one of two groups that received two weekly RT sessions using a resistance-band for 8 weeks. In the fixed-repetition group, participants adjusted the band resistance with the goal of completing 10 repetitions and reaching a 7-RPE on a 0–10 scale by the 10th repetition. In the open-repetition group, participants selected their preferred band resistance and completed repetitions until reaching a 7-RPE by the final repetition. We measured body composition, performance, and program satisfaction rates.Results: We assessed 46 participants at post-test, 24 from the fixed-repetition group and 22 from the open-repetition group. We observed non-significant and trivial differences between groups in all outcomes (p > 0.05). We then combined the pre-post change scores of the two groups. We found that adherence rates began at 89% and gradually decreased to 42%. On average, participants increased their fat-free mass [0.3 kg (95% CI: 0.1–0.6)], isometric mid-thigh pull [5.5 kg (95% CI: 0.8–10.4)], isometric knee-extension [2.2 kg (95% CI: 0.8–3.7)], and push-ups [6.3 repetitions (95% CI: 4.5–8.2)]. We observed non-significant and trivial changes in bodyweight, grip-force, and countermovement jump. Participants reported high satisfaction rates with all components of the program.Conclusion: Participants in both groups improved their body composition and physical capacity to a similar extent, and reported comparable satisfaction rates with the programs they followed. Accordingly, either prescription approach can be used to deliver online RT sessions based on personal preferences and logistical constraints. However, since adherences rates declined over the course of the study, future research should test additional strategies aiming to maintain adherence rates.

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Section: Questionnairessupporting

confidence: 79%

Section: Questionnairessupporting

confidence: 78%

Prescribing Intensity in Resistance Training Using Rating of Perceived Effort: A Randomized Controlled Trial

et al. 2022

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“…Strength-resistance training can be easily performed in a safe home environment with minimal resources, such as jumps, dips, push-ups, and/or squats with or without support. They can also be performed in reduced space, such as a home environment, and can induce significant health benefits [ 80 ]. In particular, a long-term (6 months) home based supervised resistance training program that focused on upper and lower limb exercises including leg abduction, sitting, standing from a chair and calf exercises (4 times per week; 15 repetitions; 4 sets per session), showed improvements in lower limb strength in older individuals [ 7 ].…”

Section: Home-based Programs During Covid-19mentioning

confidence: 99%

Home-Based Physical Activity as a Healthy Aging Booster before and during COVID-19 Outbreak

Maio

Bratta

Iannaccone

et al. 2022

IJERPH

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The role of physical activity in improving overall aspects of health regardless of age is well documented. Due to the coronavirus disease 2019 outbreak, preventive measures to limit airborne infection have been introduced, with people, especially older adults, advised to stay at home, thus increasing sedentary lifestyle and the risk of chronic diseases. As one of the few possible ways to stay active is home-based training, this review aims to provide evidence on alternative and feasible home-based activity programs as a tool to improve the fitness level in older adults, especially when preventive measures are needed to ensure isolation and limit interpersonal contacts. During quarantine, older adults, especially those with chronic diseases, are recommended to regularly exercise. Combined balance and muscle-strengthening training has proven to be particularly useful in limiting falls and mobility limitations. In addition, the use of virtual reality systems seems to be a potential strategy in remaining physically active, reducing physical inactivity time and significantly increasing the compliance of the older adults with physical activity programs. In conclusion, home-based programs induce improvements in physical functions in general and quality of life in older people with or without co-morbidities, and it can be considered in the future as one of the feasible and economic ways to increase physical well-being. This may be of unique importance in the setting of coronavirus disease 2019 enforced limitations in out-of-home activity.

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“…recently explored the feasibility of personal training delivered via online video conferencing (Zoom™) in community dwelling older adults, reporting high adherence, few dropouts, no adverse events, and that participants rated the training positively. Finally, Kikuchi, et al [31]. recruited participants to perform resistance training using bodyweight or resistance bands, comparing a group supervised virtually via Zoom, to a group performing the same resistance training protocol supervised face-to-face.…”

Section: Introductionmentioning

confidence: 99%

“…While evidence suggests similar outcomes between bodyweight (e.g. push-ups) and other load-matched resistance modalities [30,32] only one study has compared virtual and face-to-face training interventions using the same bodyweight and resistance band exercises in both groups [31].…”

Section: Introductionmentioning

confidence: 99%

Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based supervised strength training

Carlson¹,

Gschneidner²,

Steele³

et al. 2021

Preprint

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Background: Virtual personal training might represent an uncomplicated, accessible, and time-efficient approach to supervised strength training, particularly under government-imposed lockdown or closure of fitness facilities. However, there appears a dearth of literature evaluating the efficacy of virtual personal training. Methods: The present project considered two studies considering supervised virtual strength training. Study 1 considered trained participants being supervised one-to-one through traditional resistance exercise sessions in a strength training studio (STUD), compared to a virtual personal training protocol performed using bodyweight resistance exercises (VIRT). This study utilized a crossover design whereby male (n = 13) and female (n = 7) participants were tested for body composition using BodPod, and strength for bench press, leg press, and highrow exercises. Participants were then randomly assigned to 3-weeks of VIRT or 3-weeks of STUD training. Following each 3-week training period, participants had a 1-week period without training whereby midintervention testing occurred, after which participants then completed the alternate training intervention. For study 2, we surveyed the client base of a chain of training facilities that had begun offering virtual personal training during lockdown to explore their views on this approach. Results: Strength and body composition changes were similar between groups, however for neither condition did results surpass the smallest meaningful change. The remaining survey data suggests that supervised virtual resistance training yields similar perceptions of effort, motivation, enjoyment, and supervision quality, compared to traditional supervised studio training. Conclusion: Based on the current data, it appears that short-term supervised virtual resistance training is as efficacious as traditional supervised studio-based resistance training.

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The Effect of Online Low-intensity Exercise Training on Fitness and Cardiovascular Parameters

Cited by 12 publications

References 43 publications

Prescribing Intensity in Resistance Training Using Rating of Perceived Effort: A Randomized Controlled Trial

Prescribing Intensity in Resistance Training Using Rating of Perceived Effort: A Randomized Controlled Trial

Home-Based Physical Activity as a Healthy Aging Booster before and during COVID-19 Outbreak

Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based supervised strength training

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