Cargando…

Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial

Cluster Training (CT) has been shown to induce strength at lower perceived efforts compared to traditional training (TRT) with sets performed to repetition failure. These findings have not yet been extended to remote online training in middle-aged to older people. Thus the present study aimed at inv...

Descripción completa

Detalles Bibliográficos
Autores principales: Rappelt, Ludwig, Held, Steffen, Leicht, Mario, Wicker, Pamela, Donath, Lars
Formato: Online Artículo Texto
Lenguaje:English
Publicado: Frontiers Media S.A. 2022
Materias:
Acceso en línea:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9453863/
https://www.ncbi.nlm.nih.gov/pubmed/36091869
http://dx.doi.org/10.3389/fspor.2022.968258
_version_ 1784785233281810432
author Rappelt, Ludwig
Held, Steffen
Leicht, Mario
Wicker, Pamela
Donath, Lars
author_facet Rappelt, Ludwig
Held, Steffen
Leicht, Mario
Wicker, Pamela
Donath, Lars
author_sort Rappelt, Ludwig
collection PubMed
description Cluster Training (CT) has been shown to induce strength at lower perceived efforts compared to traditional training (TRT) with sets performed to repetition failure. These findings have not yet been extended to remote online training in middle-aged to older people. Thus the present study aimed at investigating whether a cluster set online training with bodyweight exercises is similar in its effectiveness a more demanding traditional strength training employed with a traditional set structure. A total of n = 21 participants (14 female, 55 ± 12 years, 76.4 ± 16.1 kg, 1.71 ± 0.10 m, 74 ± 72 min of activity/w) were randomly assigned to either a CT or volume-, load-, and work-to-rest-ratio-matched TRT. After an initial 6-week run-in-phase, all participants were engaged into an online live-instructed full-body workout twice a week (40 min each) for a period of 6 weeks. Rates of perceived efforts (RPE) were assessed for each session (session RPE; sRPE). Changes in maximal voluntary contraction (MVC) at leg press (LP) and abdominal press (AP) as well as one-minute-sit-to-stand and Y-Balance-Test (YBT) were compared between BASELINE and PRE (ΔRUN-IN) and between PRE and POST (ΔINTERVENTION). In LP, TRT showed greater improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In CT, greater improvements with moderate effects were found in ΔINTERVENTION compared to ΔRUN-IN. In AP, both CT and TRT showed larger improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In YBT, a significant and large main effect for time was found indicating larger improvements for ΔINTERVENTION compared to ΔRUN-IN. CT showed lower sRPE than TRT. Both CT and TRT led to similar adaptations in MVC and balance performance. However, the perceived effort of CT was rated lower than for TRT. Therefore, conducting resistance training with a cluster set structure seems to be a suitable approach for training programs in middle-aged and older people.
format Online
Article
Text
id pubmed-9453863
institution National Center for Biotechnology Information
language English
publishDate 2022
publisher Frontiers Media S.A.
record_format MEDLINE/PubMed
spelling pubmed-94538632022-09-09 Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial Rappelt, Ludwig Held, Steffen Leicht, Mario Wicker, Pamela Donath, Lars Front Sports Act Living Sports and Active Living Cluster Training (CT) has been shown to induce strength at lower perceived efforts compared to traditional training (TRT) with sets performed to repetition failure. These findings have not yet been extended to remote online training in middle-aged to older people. Thus the present study aimed at investigating whether a cluster set online training with bodyweight exercises is similar in its effectiveness a more demanding traditional strength training employed with a traditional set structure. A total of n = 21 participants (14 female, 55 ± 12 years, 76.4 ± 16.1 kg, 1.71 ± 0.10 m, 74 ± 72 min of activity/w) were randomly assigned to either a CT or volume-, load-, and work-to-rest-ratio-matched TRT. After an initial 6-week run-in-phase, all participants were engaged into an online live-instructed full-body workout twice a week (40 min each) for a period of 6 weeks. Rates of perceived efforts (RPE) were assessed for each session (session RPE; sRPE). Changes in maximal voluntary contraction (MVC) at leg press (LP) and abdominal press (AP) as well as one-minute-sit-to-stand and Y-Balance-Test (YBT) were compared between BASELINE and PRE (ΔRUN-IN) and between PRE and POST (ΔINTERVENTION). In LP, TRT showed greater improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In CT, greater improvements with moderate effects were found in ΔINTERVENTION compared to ΔRUN-IN. In AP, both CT and TRT showed larger improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In YBT, a significant and large main effect for time was found indicating larger improvements for ΔINTERVENTION compared to ΔRUN-IN. CT showed lower sRPE than TRT. Both CT and TRT led to similar adaptations in MVC and balance performance. However, the perceived effort of CT was rated lower than for TRT. Therefore, conducting resistance training with a cluster set structure seems to be a suitable approach for training programs in middle-aged and older people. Frontiers Media S.A. 2022-08-25 /pmc/articles/PMC9453863/ /pubmed/36091869 http://dx.doi.org/10.3389/fspor.2022.968258 Text en Copyright © 2022 Rappelt, Held, Leicht, Wicker and Donath. https://creativecommons.org/licenses/by/4.0/This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) and the copyright owner(s) are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.
spellingShingle Sports and Active Living
Rappelt, Ludwig
Held, Steffen
Leicht, Mario
Wicker, Pamela
Donath, Lars
Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title_full Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title_fullStr Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title_full_unstemmed Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title_short Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial
title_sort similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: a 6 weeks randomized controlled trial
topic Sports and Active Living
url https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9453863/
https://www.ncbi.nlm.nih.gov/pubmed/36091869
http://dx.doi.org/10.3389/fspor.2022.968258
work_keys_str_mv AT rappeltludwig similarstrengthgainsatlowerperceivedeffortsviaclustersetvstraditionalhomebasedonlinetraininga6weeksrandomizedcontrolledtrial
AT heldsteffen similarstrengthgainsatlowerperceivedeffortsviaclustersetvstraditionalhomebasedonlinetraininga6weeksrandomizedcontrolledtrial
AT leichtmario similarstrengthgainsatlowerperceivedeffortsviaclustersetvstraditionalhomebasedonlinetraininga6weeksrandomizedcontrolledtrial
AT wickerpamela similarstrengthgainsatlowerperceivedeffortsviaclustersetvstraditionalhomebasedonlinetraininga6weeksrandomizedcontrolledtrial
AT donathlars similarstrengthgainsatlowerperceivedeffortsviaclustersetvstraditionalhomebasedonlinetraininga6weeksrandomizedcontrolledtrial