Time course of strength and echo intensity recovery after resistance exercise in women

The purpose of this study was to evaluate the time course responses of strength, delayed-onset muscle soreness (DOMS), muscle thickness (MT), circumference (CIRC), and ultrasonography echo intensity (EI) after a traditional hypertrophic isoinertial resistance training session in young women. Ten (22.0 ± 3.2 years) healthy, untrained volunteers participated in the study. The resistance exercise session consisted of 4 sets of 10 repetitions at 80% of 1 repetition maximum (1RM) of the dominant arm elbow flexors. Maximum isometric elbow flexion peak torque (PT) at 90°, MT, and EI were recorded for both arms at baseline (PRE), immediately after exercise (0 hours) and at 24, 48, and 72 hours after exercise. Comparisons were made using a 2 × 5 mixed factor analysis of variance. There was a significant (p < 0.05) loss in PT and increase in MT at 0, 24, 48, and 72 hours. In contrast, EI increased only after 24, 48, and 72 hours, not at 0 hours. There were no significant changes in PT, DOMS, MT, and EI in the nondominant (control) arm after the exercise protocol. Our data suggest that after 4 sets of 80% of 1RM of unilateral elbow flexion resistance exercise, nonresistance trained women need >72 hours to fully recover muscle strength, MT, CIRC, and EI. Furthermore, the EI appears to be a sensitive and reliable method to assess MD.     

The influence of recovery duration after heavy resistance exercise on sprint cycling performance

ABSTRACT: Thatcher, R, Gifford, R, and Howatson, G. The influence of recovery duration after heavy resistance exercise on sprint cycling performance. J Strength Cond Res 26(11): 3089-3094, 2012-The aim of this study was to determine the optimal recovery duration after prior heavy resistance exercise (PHRE) when performing sprint cycling. On 5 occasions, separated by a minimum of 48 hours, 10 healthy male subjects (mean ± SD), age 25.5 ± 7.7 years, body mass 82.1 ± 9.0 kg, stature 182.6 ± 87 cm, deadlift 1-repetition maximum (1RM) 142 ± 19 kg performed a 30-second sprint cycling test. Each trial had either a 5-, 10-, 20-, or 30-minute recovery after a heavy resistance activity (5 deadlift repetitions at 85% 1RM) or a control trial with no PHRE in random order. Sprint cycling performance was assessed by peak power (PP), fatigue index, and mean power output over the first 5 seconds (MPO5), 10 seconds (MPO10), and 30 seconds (MPO30). One-way analysis of variance with repeated measures followed by paired t-tests with a Bonferroni adjustment was used to analyze data. Peak power, MPO5, and MPO10 were all significantly different during the 10-minute recovery trial to that of the control condition with values of 109, 112, and 109% of control, respectively; no difference was found for the MPO30 between trials. This study supports the use of PHRE as a strategy to improve short duration, up to, or around 10-second, sprint activity but not longer duration sprints, and a 10-minute recovery appears to be optimal to maximize performance.     

Time course of strength and power recovery after resistance training with different movement velocities

The purpose of this study was to evaluate the time course of strength and power recovery after a single bout of strength training designed with fast and slow contraction velocities. Nineteen male subjects were randomly divided into 2 groups: the slow-velocity contraction (SV) group and the fast velocity contraction (FV) group. Resistance training protocols consisted of 5 sets of 12 repetition maximum (5 × 12RM) with 50 seconds of rest between sets and 2 minutes between exercises. Contraction velocity was controlled by the execution time for each repetition (SV-6 seconds to complete concentric and eccentric phases and for FV-1.5 seconds). Leg Press 45° 1RM (LP 1RM), horizontal countermovement jump (HCMJ), and right thigh circumference (TC) were accessed in 6 distinct moments: base (1 week before exercise), 0 (immediately after exercises), 24, 48, 72, and 96 hours after exercise protocol. The SV and FV presented significant LP 1RM decrements at 0, and these were still evident 24-48 hours postexercise. The magnitude of decline was significantly (p < 0.05) higher for FV. The SV and FV presented significant HCMJ decrements at 0, but only for FV were these still evident 24-72 hours postexercise. The SV and FV presented significant TC increments at 0, and these were still evident 24-48 hours postexercise for SV but for FV it continued up to 96 hours. The magnitude of increase was significantly (p < 0.05) higher for FV. In conclusion, the fast contraction velocity protocol resulted in greater decreases in LP 1RM and HCMJ performance, when compared with slow velocity. The results lead us to interpret that this variable may exert direct influence on acute muscle strength and power generation capacity.     

Time course evaluation of protein synthesis and glucose uptake after acute resistance exercise in rats.

The temporal pattern for changes in rates of protein synthesis and glucose uptake after resistance exercise, especially relative to each other, is not known. Male Sprague-Dawley rats performed acute resistance exercise (n = 7) or remained sedentary (n = 7 per group), and the following were assessed in vivo 1, 3, 6, 12 and 24 h later: rates of protein synthesis, rates of glucose uptake, phosphatidylinositol 3-kinase (PI3-kinase) activity, and p70(S6k) activity. Rates of protein synthesis in mixed gastrocnemius muscle did not increase until 12 h after exercise (e.g., at 12 h, sedentary = 138 +/- 4 vs. exercised = 178 +/- 6 nmol phenylalanine incorporated x g muscle(-1) x h(-1), mean +/- SE, P < 0.05), whereas at 6 h after exercise rates of glucose uptake were significantly elevated (sedentary = 0.18 +/- 0.020 vs. exercised = 0.38 +/- 0.024 micromol glucose 6-phosphate incorporated x kg muscle(-1) x min(-1), P < 0.05). At 24 h after exercise, rates of protein synthesis were still elevated, whereas glucose uptake had returned to basal levels. Arterial insulin concentrations were not different between groups at any time. Non-insulin-stimulated activities of PI3-kinase and p70(S6k) were higher at 6, 12, and 24 h after exercise (P < 0.05), and, generally, these occurred when rates of protein synthesis (12 and 24 h) and glucose uptake were elevated (6 and 12 but not 24 h) by exercise. These data suggest that regulators of protein synthesis and glucose uptake may respond to the same contraction-generated signals with different kinetics or that they respond to different intra- or extracellular signals that are generated by exercise.     

31P-Nuclear magnetic resonance spectroscopy study of the time course of energy metabolism during exercise and recovery

This study evaluated the time courses of intracellular pH and the metabolism of phosphocreatine (PCr) and inorganic phosphate (P) at the onset of four exercise intensities and recoveries. Non-invasive evaluation of continuous changes in phosphorus metabolites has become possible using³¹P-nuclear magnetic resonance spectroscopy (³¹P-MRS). After measurements at rest, six healthy male subjects performed 4 min of femoral flexion exercise at intensities of 0 (loadless), 10, 20 and 30 kg · m · min^–1 in a 2.1 T superconducting magnet with a 67-cm bore. Measurements were continuously made during 5 min of recovery. During a series of rest-exercise-recovery procedures,³¹P-MRS were accumulated using 32 scans · spectrum^–1 requiring 12.8 s each. At the onset of exercise, PCr decreased exponentially with a time constant of 27–32 s regardless of the exercise intensity. The time constant PCr resynthesis during recovery was about 27–40 s. The PCr kinetics were independent of exercise intensity. There were similar Pi kinetics at the onset of all types of exercise, while those of Pi recovery became significantly longer at the higher exercise intensities (P < 0.05). Furthermore, the intracellular pH indicated temporary alkalosis just at the onset of exercise, probably due to absorption of hydrogen ions by PCr hydrolysis, and then decrease at a point about 40%–50% of the preexercise PCr. The pH recovery time was longer than that for the P_i or PCr kinetics. By using a more efficient resolution system it was possible to obtain the phosphorus kinetics during exercise and to follow PCr resynthesis within the first few minutes of recovery. From our results it was concluded that in general the time course of PCr and Pi metabolism were unaffected by the exercise intensity, both at the onset of exercise and during recovery, with the exception of P_i recovery.     

Tone-entropy analysis on cardiac recovery after dynamic exercise

Oida, Eiichi, Toshio Moritani, and Yukio Yamori.Tone-entropy analysis on cardiac recovery after dynamic exercise. J. Appl. Physiol. 82(6):1794-1801, 1997.Autonomic controls on heart rate variabilityhave been investigated; however, sympathovagal interactive modulationsremain unexplored. The purpose of this study is to presenta new method, tone-entropy analysis (T-E analysis) of heart periodfluctuations, and to make clear an intensive cooperation of autonomicnetworks in heart recovery. On the basis of evidence obtained in animalexperiments, we hypothesized that heart periods are lengthened orshortened beat to beat by assumed physiological mediators: acceleratorand inhibitor. Their operations were evaluated through anormalized successive variation of the period, that is, the percentageindex (PI). The process was described through PI distributions by usingtwo indexes, tone and entropy, standard values of which were obtainedthrough pharmacological autonomic blockade experiment. T-E analysis wasapplied to heart recovery (70 min) after dynamic exercise by 12 femaleathletes. Interactive autonomic modulations were expressed by a curvedpath in tone-entropy space. Results suggested that heart rate decayproceeds not by withdrawal of one pathway but by increasing activity ofboth pathways as vagosympathetic balance inclines slightly butsignificantly to the vagus division in the course of recovery. Theprocess was examined through Fourier spectral analysis as well.

     

Essential amino acids and muscle protein recovery from resistance exercise

This study tests the hypothesis that a dose of 6 g of orally administered essential amino acids (EAAs) stimulates net muscle protein balance in healthy volunteers when consumed 1 and 2 h after resistance exercise. Subjects received a primed constant infusion of L-[(2)H(5)]phenylalanine and L-[1-(13)C]leucine. Samples from femoral artery and vein and biopsies from vastus lateralis were obtained. Arterial EAA concentrations increased severalfold after drinks. Net muscle protein balance (NB) increased proportionally more than arterial AA concentrations in response to drinks, and it returned rapidly to basal values when AA concentrations decreased. Area under the curve for net phenylalanine uptake above basal value was similar for the first hour after each drink (67 +/- 17 vs. 77 +/- 20 mg/leg, respectively). Because the NB response was double the response to two doses of a mixture of 3 g of EAA + 3 g of nonessential AA (NEAA) (14), we conclude that NEAA are not necessary for stimulation of NB and that there is a dose-dependent effect of EAA ingestion on muscle protein synthesis.     

Time course of glycogen accumulation after eccentric exercise.

This study examined the time course of glycogen accumulation in skeletal muscle depleted by concentric work and subsequently subjected to eccentric exercise. Eight men exercised to exhaustion on a cycle ergometer [70% of maximal O2 consumption (VO2max)] and were placed on a carbohydrate-restricted diet. Approximately 12 h later they exercised one leg to subjective failure by repeated eccentric action of the knee extensors against a resistance equal to 120% of their one-repetition maximum concentric knee extension force (ECC leg). The contralateral leg was not exercised and served as a control (CON leg). During the 72-h recovery period, subjects consumed 7 g carbohydrate.kg body wt-1.day-1. Moderate soreness was experienced in the ECC leg 24-72 h after eccentric exercise. Muscle biopsies from the vastus lateralis of the ECC and CON legs revealed similar glycogen levels immediately after eccentric exercise (40.2 +/- 5.2 and 47.6 +/- 6.4 mmol/kg wet wt, respectively; P greater than 0.05). There was no difference in the glycogen content of ECC and CON legs after 6 h of recovery (77.7 +/- 7.9 and 85.1 +/- 4.9 mmol/kg wet wt, respectively; P greater than 0.05), but 18 h later, the ECC leg contained 15% less glycogen than the CON leg (90.2 +/- 8.2 vs. 105.8 +/- 8.9 mmol/kg wet wt; P less than 0.05). After 72 h of recovery, this difference had increased to 24% (115.8 +/- 8.0 vs. 153.0 +/- 12.2 mmol/kg wet wt; P less than 0.05). These data confirm that glycogen accumulation is impaired in eccentrically exercised muscle.(ABSTRACT TRUNCATED AT 250 WORDS)     

Evaluation of physiological responses during recovery following three resistance exercise programs

The present study was conducted to examine (a) whether there is an association between maximal oxygen uptake (Vo(2)max) and reduction in postexercise heart rate (HR) and blood lactate concentrations ([La]) following resistance exercise and (b) how intensity and Volume of resistance exercise affect postexercise Vo(2). Eleven regularly weight-trained males (20.8 +/- 1.3 years; 96.2 +/- 14.4 kg, 182.4 +/- 7.3 cm) underwent 4 sets of squat exercise on 3 separate occasions that differed in both exercise intensity and volume. During each testing session, subjects performed either 15 repetitions.set(-1) at 60% of 1 repetition maximum (1RM) (L), 10 repetitions.set(-1) at 75% of 1RM (M), or 4 repetitions.set(-1) at 90% of 1RM (H). During each exercise, Vo(2) and HR were measured before (PRE), immediately post (IP), and at 10 (10P), 20 (20P) 30 (30P), and 40 (40P) minutes postexercise. The [La] was measured at PRE, IP, 20P, and 40P. Decrease in HR (DeltaHR) was determined by subtracting HR at 10P from that at IP, whereas decrease in [La] (Delta[La]) was computed by subtracting [La] at 20P from that at IP. A significant correlation (p < 0.05) was found between Vo(2)max and DeltaHR in all exercise conditions. A significant correlation (p < 0.05) was also found between Vo(2)max and Delta[La] in L and M but not in H. The Vo(2) was higher (p < 0.05) during M than H at IP and 10P, while no difference was seen between L and M and between L and H. These results indicate that those with greater aerobic capacity tend to have a greater reduction in HR and [La] during recovery from resistance exercise. In addition, an exercise routine performed at low to moderate intensity coupled with a moderate to high exercise volume is most effective in maximizing caloric expenditure following resistance exercise.     

Time course of muscle adaptation after high force eccentric exercise

The repeated bout effect on changes in muscle damage indicators was examined in two groups of subjects following two bouts of 70 maximal eccentric actions of the forearm flexors. Fourteen college age female subjects were placed into two groups. The two bouts were separated by 6 weeks (n = 6), and 10 weeks (n = 8). The subjects performed the same amount of work for the bouts. The muscle damage indicators were isometric strength (STR), relaxed elbow joint angle (RANG), flexed elbow joint angle (FANG), perceived muscle soreness ratings (SOR), and plasma creatine kinase activity (CK). These measures were obtained pre-exercise and 5 days following each bout. The first bout showed significant changes in all measures over time for both groups (P less than 0.01). For the 6-week group, significantly smaller changes in RANG (P less than 0.01), SOR (P less than 0.05), and CK (P less than 0.01), as well as significantly faster recoveries (P less than 0.05) for STR and FANG were produced in the second bout. For the 10-week group, significantly smaller changes in RANG (P less than 0.05) and CK (P less than 0.01) were demonstrated by the second bout, but not significant difference was found for STR, FANG, and SOR between bouts 1 and 2. Changes in CK were still significantly smaller than that of the first bout when 6 subjects (3 subjects from each group) performed the same exercise 6 months after the second bout, but no difference in other measures.(ABSTRACT TRUNCATED AT 250 WORDS)     

Cardiorespiratory and metabolic alterations during exercise and passive recovery after three modes of exercise

The objective of this study was to investigate the potential variations in cardiorespiratory and metabolic parameters and running performance among 3 modes of exercise of the same duration, namely, intermittent running with active recovery (AR) or passive recovery (PR) and continuous running (CR) and whether these variations could affect passive recovery time (PRT). Fifteen male physical education students with a subspecialty in soccer were studied (mean age 22.3 ± 2.5 years, training experience 12.3 ± 2.5 years) in the middle of the playing season. The results showed that during exercise, the highest heart rate (HR) and VO2 values were observed in CR, whereas the lowest values in PR followed by AR. Blood lactate (BLa) concentration was higher in PR by 38% compared to that in AR (p < 0.05). The exercise duration was similar between PR and AR tests and longer than in CR. With regard to PRT, the highest HR (186 ± 9 b · min(-1)), VO2 (55.5 ± 5.2 ml · kg(-1) · min(-1)), and BLa (5.1 ± 1.7 mmol · L(-1)) values were found in CR. No differences in HR and VO2 between PR and AR were detected. However, despite the differences in BLa concentration between AR and PR during exercise, the PRT BLa values between these 2 exercise modes were not different. Among the 3 running protocols, only CR appeared to have fully challenged the cardiorespiratory system inducing maximal HR and VO2 responses during exercise and high BLa values in PRT, yet these responses were not associated with better exercise performance compared to intermittent running. Therefore, intermittent exercise, regardless of implementing passive or active interval, might be the preferable exercise mode particularly in activities extended over 30 minutes.     

Plasma free and sulphated catecholamines after ultra-long exercise and recovery

We investigated the early and late effects of two types of ultra-long exercise on sympatho-adrenal and dopaminergic activity. With this aim both free and sulphoconjugated plasma catecholamines (CA), noradrenaline (NA), adrenaline (A), and dopamine (DA) were determined in two groups of athletes immediately after completion of 24-h running or a 10-h triathlon and on recovery during the next 1-3 days. Both races stimulated the sympathetic activity, but differences were observed in the CA pattern: the 24-h run induced a marked elevation of free and sulphoconjugated NA (+175% and +180%, respectively) but failed to alter significantly A and DA levels. The triathlon challenge increased the three conjugated CA (NA sulphate +350%; A sulphate +110%; DA sulphate +270%) and to a lesser extent free CA (NA +45%; A +30%). On the first post-exercise morning, a sustained intense noradrenergic activity was still present in the 24 h-runners, as evidenced by the large increase in free and sulphated NA levels (+140% and +100%, respectively). Such a prolonged activity was also indicated after completion of the triathlon, by the increase of NA sulphate (+140%) observed on the 1st recovery day. However, after the triathlon there was a decreased release of A from the adrenal medulla for several days. These data show that both types of ultralong exercise are able to induce for several hours a sustained sympathetic activation during the test and in the recovery period. Furthermore, the study shows that plasma conjugated CA may provide delayed and cumulative indexes of sympathetic activation, complementary to the instantaneous markers such as free CA.     

Effects of vitamin E supplementation on recovery from repeated bouts of resistance exercise

The purpose of this study was to examine the effects of vitamin E (VE) supplementation (1200 IU/day) on recovery responses to repeated bouts of resistance exercise. Non-resistance trained men were assigned to supplement with VE (n = 9) or placebo (PL; n = 9) for 3 weeks and then perform 3 resistance exercise sessions separated by 3 days of recovery (EX-1, EX-2, and EX-3). Performance was assessed at EX-1, EX-2, and EX-3. Fasting morning blood samples and perceived muscle soreness were obtained before EX-1 and for 10 consecutive days. Muscle soreness peaked after EX-1 and gradually returned to baseline values by day 6. Lower and upper body maximal strength and explosive power were significantly (p < or = 0.05) decreased at EX-2 and EX-3 (approximately 10%). Plasma malondialdehyde (MDA) was significantly elevated on days 7 and 8. There were no significant differences between VE and PL in muscle soreness, performance measures, or plasma MDA. Creatine kinase (CK) area under the curve from day 1 to day 10 was significantly greater for VE because of a nearly 2-fold greater increase in CK after EX-1 in VE, compared with PL (404 +/- 146 and 214 +/- 179 U/L, respectively). VE supplementation was not effective at attenuating putative markers of membrane damage, oxidative stress, and performance decrements after repeated bouts of whole-body concentric/eccentric resistance exercise.     

Time course for recovery of peak aerobic power after blood donation

Peak aerobic power (VO2peak) is decreased after blood donation, but the time course for full recovery is unknown. We measured VO2peak and exercise time to fatigue before and weekly for 4 weeks after 450-ml blood donation at a blood donor clinic, to determine the time course of recovery. Twelve moderately active individuals (2 women, 10 men; 24.3 ± 5.2 years) of average aerobic fitness (based on their VO2peak relative to normative values) completed VO2peak exercise tests before donation, the day after donation, and at weekly intervals for 4 weeks after donation. VO2peak was determined by an incremental exercise test on a cycle ergometer. At baseline, mean absolute and relative VO2peak values were 4.06 ± 0.92 L·min(-1) and 46.6 ± 7.0 ml·kg(-1)·min(-1), respectively. VO2peak was significantly decreased on day 1 (3.85 ± 0.89 L·min(-1); 44.0 ± 6.5 ml·kg(-1)·min(-1)) and during week 2 (3.91 ± 0.97 L·min(-1); 44.5 ± 7.2 ml·kg(-1)·min(-1)) after blood donation (p < 0.05), and recovered at week 3 after donation. Time to fatigue and peak heart rate were not significantly affected by blood donation. We conclude that blood donation causes a significant decrease in VO2peak for between 2 and 3 weeks. The practical application of this study is that aerobic power in people of average fitness will be decreased, up to 3 weeks after donating blood. Despite this, there is no effect of blood donation on performance as measured by time to fatigue during an incremental test on a cycle ergometer.     

Potential beneficial effects of whole-body vibration for muscle recovery after exercise

ABSTRACT: Kosar, AC, Candow, DG, and Putland, JT. Potential beneficial effects of whole-body vibration for muscle recovery after exercise. J Strength Cond Res 26(10): 2907-2911, 2012-Whole-body vibration is an emerging strategy used by athletes and exercising individuals to potentially accelerate muscle recovery. The vibration elicits involuntary muscle stretch reflex contractions leading to increased motor unit recruitment and synchronization of synergist muscles, which may lead to greater training adaptations over time. Intense exercise training, especially eccentric muscle contractions, will inevitably lead to muscle damage and delayed onset muscle soreness, which may interfere with the maintenance of a planned training program. Whole-body vibration before and after exercise shows promise for attenuating muscle soreness and may be considered as an adjunct to traditional therapies (i.e., massage, cryotherapy) to accelerate muscle recovery.