Research
Videnskabelig forskning: Ofte stillede spørgsmål besvaret af litteraturen
1.Er det virkelig nok at træne en gang om ugen?
Graves J. E. et al., Effects of reduced training frequency on muscular strength, International Journal of Sports Medicine 9(5):316-319, 1988. Også DeRenne, C. et al., Effects of training frequency on strength maintenance in pubescent baseball players, Journal of Strength and Conditioning Research 10(1):8-14, 1996. Forsøgspersonerne trænede i 10-18 uger med høj frekvens og nedsatte derefter frekvensen i 12 uger. Forsøgspersoner der trænede 3 gange om ugen, gik ned til 2 gange om ugen, og forsøgspersoner der trænede 2 gange om ugen, gik ned til 1 gang om ugen. Reduktionen i træningsfrekvens forbedrede hastigheden for styrkeforøgelse.
2.Er denne form for træning virkelig mere effektivt?
Westcott, W. L. et al., Effects of regular and slow speed resistance training on muscle strength, Journal of Sports Medicine and Physical Fitness, 41:154-158, 2001. Dr. Westcott har foretaget en undersøgelse med forsøgspersoner af begge køn mellem 25 og 82 år. Over en 10-ugers periode udviste forsøgspersonerne som trænede efter metoden, en forøgelse i almen styrke på 59 %, sammenlignet med en forøgelse på 39 % med traditionel repetitionshastighed.
3.Er ét sæt virkelig nok?
Carpinelli, R. N. og R. M. Otto, Strength Training: single versus multiple sets, Sports Medicine 26(2):73-84, 1998. Nogle ”autoriteter” inden for motion hævder at træning med enkelt sæt er utilstrækkelig, men litteraturen understøtter ikke dette. Denne undersøgelse fra Adelphi University undersøgte al den kendte litteratur der sammenlignede træning med enkelte sæt med træning med flere sæt. Resultaterne viste markant at flere sæt IKKE resulterede i nogen resultatfremgang sammenlignet med enkelt sæt træning. 45 undersøgelser nåede til denne konklusion, mens bare 2 undersøgelser viste en marginal forbedring med flere sæt. Kort sagt: De ekstra sæt betød ikke andet end mere tid tilbragt i centeret.
4.Er reaktionen på fysisk træning virkelig genetisk betinget?
Thibault, M. C. et al., Inheritance of human muscle enzyme adaptation to isokinetic strength training, Human Heredity 1986;36(6):341-347. Denne undersøgelse udsatte fem par enæggede tvillinger for et 10-ugers styrketræningsprogram. Man overvågede biokemiske styrkemarkører. Reaktionerne var vidt forskellige fra tvillingepar til tvillingepar, men de enæggede tvillingers reaktioner var ... ja ... identiske.
5.Er styrketræning gavnligt for hjertepatienter?
Verrill, D. et al., Resistive exercise training in cardiac patients. Recommendations, Sports Medicine 1992 marts 13(3):171-193. Dette diskussionsoplæg erklærer: "Styrketræning anbefales og rapporteres at forbedre styrke, muskelmasse og tiltro til egne evner og reducerer muligvis risikofaktorer for hjerte-kar-sygdomme. Der synes at være betragtelige fordele og minimal risiko forbundet med styrketræning for patienter med nedsat hjerte-kar-funktion. Denne motionstype kan givetvis sætte patienter i stand til at udføre dagligdagens styrkekrævende gøremål sikkert, mere effektivt og med større selvsikkerhed."
Sparling, P. B. et al., Strength training in a cardiac rehabilitation program: a six month follow-up, Arch Phys Med Rehab 1990 februar; 71(2):148-152. Denne undersøgelse beskæftigede sig med 16 midaldrende mænd med myokardial infarkt (hjerteanfald), bypass-operation, ventrikelarytmi (hjerterytmeforstyrrelser), ballonudvidelse eller andre hjertesygdomme bag sig. Blodtryksmålingerne viste ikke nogen forandringer i det gennemsnitlige systoliske eller diastoliske blodtryk under selve træningen. "Ikke i et eneste tilfælde så kredsløbstræningen ud til at hæve patientens blodtryk til et niveau over det kliniske forsvarlige for kontrolleret forhøjet blodtryk."
Parker, N. D. et al., Effects of strength training on cardiovascular responses during a submaximal walk and weight-loaded walking test in older females, J. Cardiopulm Rehab 1996 januar-februar; 16(1):56-62. Efter 16 ugers vægttræning udviste kvinder på 60-77 år reduceret hjertefrekvens, systolisk blodtryk og "rate pressure product" (RPP = hjertefrekvens x systolisk blodtryk) på løbebånd med og uden en vægtbelastning på 40 % af deres kropsvægt. Deres konklusion: Styrketræning reducerer belastningen af hjerte-kar-systemet under dagligdagens gøremål hos raske ældre kvinder.
6.Er styrketræning gavnlig for patienter med ledbetændelse/gigt?
Rall, L. C. et al., The effect of progressive resistance training in rheumatoid arthritis. Increased strength without changes in energy balance or body composition, Arthritis Rheum 1996 marts; 39(3):415-426. "Højintensiv styrketræning er praktisk mulig og sikker for de fleste patienter med velkontrolleret rheumatoid artritis (leddegigt) og fører til væsentlige forbedringer vedrørende styrke, smerte og udmattelse uden at forværre sygdomsaktiviteten eller ledsmerten."
7.Hvis jeg dropper træningen i lang tid, giver det så mening at komme tilbage?
Staron, R. S. et al., Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining, J Appl Physiol 1991 februar; 70(2):631-640. Forsøgspersonerne blev trænet i 20 uger efterfulgt af 30 ugers pause, igen efterfulgt af 6 ugers genoptræning. Under genoptræningen genvandt kvinderne hurtigt et niveau svarende til dét de opnåede efter deres første 20 uger.
8.Er styrketræning en forsvarlig motionsform for ældre?
Evans, W. J., Reversing sarcopenia: how weight training can build strength and vitality, Geriatrics 1996 maj; 51(5):46-47,51-53. "Progressiv styrketræning kan give væsentlige forøgelser af styrke og muskelstørrelse, selv hos meget gamle mennesker. For mange ældre patienter er modstandstræning den sikreste og mindst omkostningstunge metode til at tabe kropsfedt, sænke blodtrykket, forbedre glukosetolerancen og bevare deres uafhængighed i lang tid."
Meuleman, J. R. et al., Exercise training in the debilitated aged: strength and functional outcomes, Arch Phys Med Rehab 2000 marts; 81(3):312-318. 58 ældre forsøgspersoner med mindst én funktionsnedsættelse med relevans for dagligdagens aktiviteter gennemførte et 8-ugers styrketræningsprogram. Deres styrke tiltog i gennemsnit 32,8 %, hvor de mest svækkede udviste de største forbedringer. "Denne gruppe af svækkede ældre patienter udførte modstandstræning effektivt og øgede deres styrke, med de mest svækkede som dem der vandt mest funktionsdygtighed.
Fielding, R. A., Effects of exercise training in the elderly: impact of progressive resistance training on skeletal muscle and whole-body protein metabolism, Proc Nutr Soc 1995 november; 54(3):665-675. Denne oversigtsartikel erklærer: "Det overvældende dokumentationsmateriale som præsenteres i denne oversigt, tyder på at tab af muskelstyrke og -funktion som ses ved fremskridende alder, er reversibelt selv hos svagelige/svækkede ældre. Øvelsesprogrammer designet til at forbedre muskelstyrke anbefales til ældre mennesker som en effektiv modforanstaltning mod alderdommens sarkopeni."
Ades, P. A. et al., Weight training improves walking endurance in healthy elderly persons, Ann Intern Med 1996 15. marts; 124(6):568-572. 24 forsøgspersoner i alderen 65-79 år gennemgik et 3-måneders styrketræningsprogram. Deltagerne øgede deres gangudholdenhed med 38 %. Der var ingen forandring i maksimal aerob kapacitet til at forklare forbedringen. "Modstandstræning i 3 måneder forbedrer både benstyrke og gangudholdenhed hos raske, hjemmeboende ældre mennesker. Denne konstatering er relevant for ældre mennesker med risiko for at udvikle invaliditet fordi gangudholdenhed og benstyrke er vigtige elementer i fysisk funktionsdygtighed."
9.Medvirker styrketræning til at forebygge eller reversere osteoporose (knogleskørhed)?
Kerr, D. et al., Exercise effects on bone mass in postmenopausal women are site-specific and load-dependent, J. Bone Miner Res 1996 februar; 11(2):218-225. 56 forsøgspersoner blev med tilfældig fordeling udsat for enten hård eller let styrketræningtræning. Kun styrketræning med tungere belastninger øgede knoglernes mineraldensitet.
BUILDING STRENGTH:
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Increase Of Muscle Strength From Isometric Quadriceps Exercises At Different Knee Angles.
Lindh M.
Pflugers Arch. ; 405(4):384-8, December 1985
The Effects Of Two Forms Of Isometric Training On The Mechanical Properties Of The Triceps Surae In Man.
Young K, McDonagh MJ, Davies CT.
Journal of Applied Physiology Vol. 64 no. 4, 1500-1505, April 1988
Myoelectrical And Mechanical Changes Linked To Length Specificity During Isometric Training
C. Thepaut-Mathieu, J. Van Hoecke, B. Maton
Eur J Appl Physiol Occup Physiol. ;70(4):337-43, 1995
Effects Of Unilateral Isometric Strength Training On Joint Angle Specificity And Cross-Training.
Weir JP, Housh TJ, Weir LL, Johnson GO.
Int J Physiother. ;1(1): 10-16, 2014
Effect of isometric quadriceps strengthening exercise at multiple angles in knee joint among normal adults.
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The Journal of Physiology. ;391, pp. 1-11, 1987
Human muscle strength training: the effects of three different regimes and the nature of the resultant changes
By D. A. Jones and 0. M. Rutherford
The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda
Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988
The Journal of Clinical Hypertension, 2010
Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons
Steven G. Chrysant, MD, PhD
Medicine & Science in Sports & Exercise, 2004
Transferability of Strength Gains from Limited to Full Range of Motion
Yaron Barak, Moshe Ayalon, Zeevi Dvir
5X MORE EFFECTIVE THAN COMMERCIAL EXERCISE GYM
The Journal of Applied Research Vol. 6, No. 4, 2006
Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser
Jerrold Petrofsky, Jennifer Batt, Hye Jin Suh, Ryan Jones, Natalia Ushak, James P.Tucker, Luke Gentry, Vincent Kambe, Tamara Billings
ACCELERATE FAT BURNING & WEIGHT LOSS
Annals of Biological Research, 2 (1):83-87, 2011
The Effects Of Isometric Exercising Method On Under-Skin Fat Rate In Nonathlete Boy Students Of Islamic Azad University
Mohammad Dehghanpor, Amineh Sahranavard and Alireza Lotfi
Annals of Biological Research, 2 (4):455-459, 2011
The Effect Of Three Different Exercising Methods On Under-Skin Fat Rate In Non-Athlete Males
Mohammad Dehghanpor, Mir Hamid Salehian, Ali Ojaghi, Amineh Sahranavard
The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda
SAVE TIME
The Journal of Applied Research Vol. 6, No. 4, 2006
Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser
Jerrold Petrofsky, Jennifer Batt, Hye Jin Suh, Ryan Jones, Natalia Ushak, James P.Tucker, Luke Gentry, Vincent Kambe, Tamara Billings
INCREASED ENERGY
Journal of Applied Physiology Vol. 89 no. 3, 977-984, September 1st 2000
Resistance Training Increases Total Energy Expenditure And Free-Living Physical Activity In Older Adults
Gary R. Hunter, Carla J. Wetzstein, David A. Fields, Amanda Brown, Marcas M. Bamman
Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988
LOWERED BLOOD PRESSURE
Journal of the American Heart Association: Volume 89, Issue 3, 327–334, March 2014
Exercise Training for Blood Pressure: A Systematic Review and Meta-analysis
Veronique A. Cornelissen, PhD; Neil A. Smart, PhD
Eur J Appl Physiol 116: 1289–1296, 2016
Isometric Exercise Training Lowers Resting Blood Pressure And Improves Local Brachial Artery Flow-- Mediated Dilation Equally In Men And Women
Mark B. Badrov, Shane R. Freeman, Mary Ann Zokvic, Philip J. Millar, Cheri L. McGowan
Mayo Clin Proc. 89(3): 327-334, March 2014
Isometric Exercise Training for Blood Pressure Management: A Systematic Review and Meta-Analysis
Debra J. Carlson, BHlthSc; Gudrun Dieberg, PhD; Nicole C. Hess, BPsych(Hons); Philip J. Millar, PhD; and Neil A. Smart, PhD
The Journal Of Clinical Hypertension: Vol. 12 No. September 2010
Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons
Steven G. Chrysant, MD, PhD
Open Access Journal of Sports Medicine: 4 33–40, 2013
Double-Leg Isometric Exercise Training In Older Men
Anthony W Baross, Jonathan D Wiles, Ian L Swaine
Journal of the American Geriatrics Society: December 1971
Brief Maximal Isometric Exercise In Hypertension
Broino Kiveloff M.D., Olive Huber Ph.D
INCREASE BONE DENSITY
Prev Med. 33(5): 503-13, November 2001
Potential Health-Related Benefits of Resistance Training
Richard A. Winett, Ph.D., and Ralph N. Carpinelli, Ed.D.
Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011
The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization
Mohammad Reza Yousefi, Nassour Ahmadi, Mohammad Reza Abbaszadeh, Kaveh Kheybari, Ahmad Valizadeh and Mohammad Nasiri
Osteoporosis International: Volume 17, Issue 8: 1225-1240, August 2006
High-Intensity Resistance Training And Postmenopausal Bone Loss: A Meta-Analysis
M. Martyn-St James, S. Carroll
LOWER CHOLESTEROL
The Journal of Applied Research. Volume 7, No.1, 2007
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program
Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda
BOOST ENDURANCE
Europ. J. Appl. Physiol. 40: 45, 1978
Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function
Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
DOI:10.1007/BF00420988
REDUCED PAIN
Journal of Physical Activity and Health, 2014
Effects of Stabilization Exercises on Health-Related Quality of Life in Women With Chronic Low Back Pain
Maria Moussouli, Symeon P. Vlachopoulos, Nikolaos D. Kofotolis, Yannis Theodorakis, Paraskevi Malliou, and Eleftherios Kellis
BMC Cancer, 14:67, 2014
Feasibility of Isometric Spinal Muscle Training In Patients With Bone Metastases Under Radiation Therapy - First Results Of A Randomized Pilot Trial
Harald Rief, Georg Omlor, Michael Akbar, Thomas Welzel, Thomas Bruckner, Stefan Rieken,
Matthias F Haefner, Ingmar Schlampp, Alexandros Gioules, Daniel Habermehl, Friedbert von Nettel- bladt and Jürgen Debus
Pain, 64 415-423, 1996
Modulation Of Pressure Pain Thresholds During And Following Isometric Contraction In Patients With Fibromyalgia And In Healthy Controls
Eva Kosek Jan Ekholm and Per Hansson
Pain 118, 2005
Isometric Exercise Has Opposite Effects On Central Pain Mechanisms In Fibromyalgia Patients Com- pared To Normal Controls
Roland Staud, Michael E. Robinson, Donald D. Price
Official Journal of the American College of Sports Medicine, 2013
Pain Relief after Isometric Exercise Is Not Task-Dependent in Older Men and Women
Kathy J. Lemley, Breanna Drewek, Sandra K. Hunter, And Marie K. Hoeger Bement
Isokinetics and Exercise Science 19 207–214, 2011
The Effect Of Early Isometric Exercises On Clinical And Neurophysiological Parameters In Patients With Sciatica: An Interventional Randomized Single-Blinded Study
Juliusz Huber, Przemysławlisinski, Wodzimierz Samborski and Marcin Wytrazek
American Journal of Lifestyle Medicine: Vol 4, No 5, May 2010
Mental Health Benefits of Strength Training in Adults
Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho
BAD HABIT RELIEF (SUCH AS SMOKING)
Society for the Study of Addiction, 2009
Effect Of Isometric Exercise And Body Scanning On Cigarette Cravings And Withdrawal Symptoms
Michael Ussher, Mark Cropley, Sally Playle, Roshane Mohidin and Robert West
Hum Psychopharmacol Clin Exp; 21: 39–46, 2006
Acute Effect of Isometric Exercise on Desire to Smoke and Tobacco Withdrawal Symptoms
Ussher M, West R, Doshi R, Sampuran AK.
MENTAL HEALTH (BETTER SLEEP, REDUCED ANXIETY, DEPRESSION AND FATIGUE)
American Journal of Lifestyle Medicine: Vol 4, No 5
Mental Health Benefits of Strength Training in Adults
Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho
IMPROVE RANGE OF MOTION
International Journal of Physical Medicine & Rehabilitation 1:5, 2013
Physical Therapy and Rehabilitation after Rotator Cuff Repai: A Review of Current Concepts
Austin Vo, Hanbing Zhou, Guillaume Dumont, Simon Fogerty, Claudio Rosso and Xinning Li
Journal of Applied Philosophy, 1988
Myoelectrical and Mechanical Changes Linked to Length Specificity During Isometric Training
TheÌpaut-Mathieu C, Van Hoecke J, Maton B.
Journal of Strength & Conditioning Research, February 2002
Effects of Resistance Training on the Sit-and-Reach Test in Elderly Women.
Barbosa, Aline Rodrigues; SantareÌm, JoseÌ Maria; Filho, Wilson Jacob; De FaÌtima Nunes Marucci, Maria
Science of Flexibility, p.162- 164, 1996
Michael J. Alter
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Journal of Strength and Conditioning Research, 17(2), 374–378, 2003
Adding Weights to Stretching Exercise Increases Passive Range of Motion for Healthy Elderly
Ann Marie Swank, Daniel C. Funk, Michael P. Durham, And Sherri Roberts
IMPROVE STAMINA
Journal of the American Geriatrics Society: July 1983
Isometrics Can Counteract the Effects of Disuse
Broino Kiveloff M.D. Associate Chief Department of Rehabilitation Medicine The New York Infirmary
Prevention magazine, February 1983
http://www.flaxoflife.net/i/ui/143225/f/A_60-Second_Shortcut_to_Vitality.pdf
Eur J Appl Physiol 112:4151–4161, 2012
Isometric Strength Training Lowers the O2 Cost of Cycling During Moderate-Intensity Exercise
Zoladz JA, Szkutnik Z, Majerczak J, Grandys M, Duda K, Grassi B.
REHABILITATION
Current Orthopaedic Practice: Vol. 24 - Issue 1: p 79–83, January/February 2013
Shoulder Rehabilitation in Glenohumeral Instability
Lervick, Gregory N.
Medicine & Science in Sports & Exercise, 2004
Transferability of Strength Gains from Limited to Full Range of Motion
Yaron Barak, Moshe Ayalon, Zeevi Dvir
INJURY PREVENTION
Journal of Electromyography and Kinesiology: Official Journal of the International Society of Electro- physiological Kinesiology 24(1), 2013
The Effects of Isometric and Isotonic Training On Hamstring Stiffness and Anterior Cruciate Ligament Loading Mechanisms
J. Troy Blackburn, Marc F. Norcross
Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011
The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization
Mohammad Reza Yousefi, Nasoor Ahmad, Mohammad Reza Abbaszadeh, Sina Rokhsati
YOUTH ATHLETE IMPROVEMENT
Journal of Sports Sciences 31(1), September 2012
Explosive Force Production During Isometric Squats Correlates with Athletic Performance in Rugby Union Players
Tillin NA, Pain MT, Folland J.
The Journal of Sports Medicine and Physical Fitness 53(5):573-81, October 2013
Relationships of Isometric Mid-Thigh Pull Variables To Weightlifting Performance
Beckham G, Mizuguchi S, Carter C, Sato K, Ramsey M, Lamont H, Hornsby G, Haff G, Stone M.