Monthly Archives: May 2013

Improvements in metabolic and neuromuscular fitness after 12-week Bodypump® training

 

Greco, CC, Oliveira, AS, Pereira, MP, Figueira, TR, Ruas, VD, Gonçalves, M, and Denadai, BS. Improvements in metabolic and neuromuscular fitness after 12-week Bodypump® training. J Strength Cond Res 25(12): 3422-3431, 2011-The purpose of this study was to evaluate the effects of a 12-week group fitness training program (Bodypump®) on anthropometry, muscle strength, and aerobic fitness. Nineteen women (21.4 ± 2.0 years old) were randomly assigned to a training group (n = 9) and to a control group (n = 10). We show that this training program improved the 1 repetition maximum squats by 33.1% (p < 0.001) and the maximal isometric voluntary contraction (MVC) by 13.6% (p < 0.05). Additionally, decreases in knee extensor electromyographic activity during the MVC (30%, p < 0.01) and during the squats (15%, p < 0.05) and lunges of a simulated Bodypump® session were observed after the training. Concomitantly, blood lactate and heart rate after squats of a simulated Bodypump® session were decreased by 33 and 7% (p < 0.05), respectively. Body mass, body fat, and the running velocity at the onset of blood lactate accumulation did not change significantly in response to this training program. We conclude that Bodypump® training improves muscular strength and decreases metabolic stress during lower limb exercises. However, no significant improvements in running aerobic fitness nor in body mass and body fat were observed. Practitioners of Bodypump® training may benefit from the increased muscular strength and the decreased muscular fatigability during exercise tasks whose motor patterns are related to those involved in this training program. However, these functional gains do not seem to be transferable into running aerobic fitness.

 

En kort opsummering for de som synes det engelske sprog er irriterende, og kun har læst teksten markeret med fed:

  • En gruppe unge piger (jeps, det er primært piger som tror bodypump og lign. kan resultere i mirakler og godtgøre for flødekagerne) undergik 12 ugers bodypump-træning. En anden gruppe fungerede som kontrolgruppe.
  • Efter de 12 uger, var gruppen som trænede bodypump blevet bedre til at træne bodypump.
  • Efter de 12 uger, var der ingen ændringer i kropskompositionen: Intet vægttab og intet fedttab.

 

Man må antage at de fleste hunkøn som deltager i den slags hold, er interesseret i ændringer i kropskompositionen, og oftest et fedttab. Bodypump-træningen udgjorde 3 mdr. af de stakkels pigers liv, hvorefter spejlet stadig ser tilbage på dem med skuffelse.

Konklusionen af dette studie bør derfor være, at Bodypump og lignende step/lav-intensitets hold og programmer ikke er vejen frem, hvis målet er positive ændringer i kropskompositionen. Hvis dit arbejde primært består af situationer hvor du skal lave kropsvægts-lunges, er Bodypump derimod lige noget for dig!

 

 

 

Greco CC, Oliveira AS, Pereira MP, Figueira TR, Ruas VD, Gonçalves M, Denadai
BS. Improvements in metabolic and neuromuscular fitness after 12-week bodypump®
training. J Strength Cond Res. 2011 Dec;25(12):3422-31. doi:
10.1519/JSC.0b013e3182160053.

 

Reconceptualising Pain According to Modern Pain Science…

 

Nedenstående illustration opsummerer de forrige smerte-posts ganske fint. Bid især mærke i billedeteksten og sætningen “perception of threat” (vs. threat). Som nævnt tidligere; egen tro, holdninger og forvetninger er alle potentielt medvirkende til opfattelsen af smerte, – oftest i højere grad end vævs-skaden som (sandsynligvis) er helet for længst.

 

pain

 

 

Moseley, 2007.