See discussions, stats, and author profiles for this publication at: https://www.researchgate.

net/publication/225364636

Physiological effects of low-intensity strength training without relaxation

Article  in  Human Physiology · July 2009

DOI: 10.1134/S0362119709040136

CITATIONS READS
6 529

5 authors, including:

Alexey Netreba Daniil Popov

Институт медико-биологических проблем (ИМБП) Institute of Biomedical Problems of the Russian Academy of Sciences
16 PUBLICATIONS   191 CITATIONS    98 PUBLICATIONS   1,664 CITATIONS   

SEE PROFILE SEE PROFILE

Yan Robertovich Bravyy Olga L Vinogradova

Институт медико-биологических проблем (ИМБП) Institute of Bio-medical Problems, Russian Academy of Sciences, Moscow, Russia
6 PUBLICATIONS   58 CITATIONS    164 PUBLICATIONS   1,938 CITATIONS   

SEE PROFILE SEE PROFILE

Some of the authors of this publication are also working on these related projects:

Journal Paper View project

Scientific International Research In Unique terrestrial Station "SIRIUS" project View project

All content following this page was uploaded by Olga L Vinogradova on 15 July 2016.

The user has requested enhancement of the downloaded file.

ISSN 0362-1197, Human Physiology, 2009, Vol. 35, No. 4, pp. 479–483. © Pleiades Publishing, Inc., 2009.
Original Russian Text © A.I. Netreba, D.V. Popov, Ya.R. Bravyi, S.S. Misina, O.L. Vinogradova, 2009, published in Fiziologiya Cheloveka, 2009, Vol. 35, No. 4, pp. 97–102.

Physiological Effects of Low-Intensity Strength Training

without Relaxation
A. I. Netreba, D. V. Popov, Ya. R. Bravyi, S. S. Misina, and O. L. Vinogradova
Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia
Received December 1, 2008

Abstract—The effects of low-intensity strength training without relaxation (LISTR) on the force–velocity
properties of hip and knee extensor muscles, the power endurance of the knee extensor muscles, and the aerobic
performance of the body were studied. The difference between the LISTR and classical strength training (CST)
is that the working muscle groups do not relax at the extreme points of the range of motion. The study was per-
formed in two groups each comprising nine young physically active men who trained three times a week for
eight weeks. The study showed that LISTR increased the maximum voluntary force to about the same extent as
CST, but this was achieved with lower training loads. Moreover, LISTR did not lead to a decrease in the local
muscular work capacity, which is usually observed during CST.
DOI: 10.1134/S0362119709040136

INTRODUCTION suggest that a training effect under the conditions of

Resistance training, which uses an external resistance restricted blood supply to the working muscles can be
to the force of muscular contraction, plays an important achieved with significantly lower training loads, no more
role in training athletes specializing in different sports. As than 50% of MVF.
a result of such training, the maximal voluntary force On the basis of these considerations, many researchers
(MVF), muscle mass, and maximum effort velocity tried to potentiate the effects of strength training by mak-
increase. However, the highest levels of these muscle ing working muscles ischemic [2, 4] with an occlusive
properties can be achieved with different regimes of resis- cuff occluding the venous return [4, 5] or even the arterial
tance training. blood flow [6]. Another way of creating occlusion is to put
Strength training with a load of 90–100% of MVF, one extremities into a pressure chamber. This method makes it
to five repetitions, and 5- to 10-min breaks for rest leads to possible to achieve a significant increase in the muscle
a considerable increase in the muscle strength potential mass and, consequently, MVF by using significantly
without any marked hypertrophy of the muscles trained. lower loads as compared to classical strength training
Strength training with a load of 60–80% of MVF, 10–12 (CST). However, this method can hardly be used in prac-
repetitions, and 1.5- to 2-min breaks leads to a consider- tice because of the cumbersome apparatuses and consider-
able hypertrophy of the muscles trained, yet yielding an able inconvenience. Therefore, researchers searched for
insignificant increment in the specific force calculated as more convenient and available methods for achieving sim-
the ratio of the absolute voluntary force to physiological ilar effects.
cross-sectional area of muscles. It is well known that blood flow is significantly
Thus, even with different approaches to strength train- decreased or even absent in the working muscles during
ing, the training effect is achieved by increasing the exter- static tension; i.e., the effects are similar to those of occlu-
nal load. This approach to strength training has prevailed sion. Unfortunately, static (isometric) training does not
for a long time in sports practice and has been recognized increase the dynamic force [7, 8]. On the other hand, it is
as classical. The disadvantages of this training regime are impossible to reduce the local blood flow during dynamic
(1) an increase in the injury rate caused by the necessity of training. This contradiction was resolved by the method
using great training loads (80–90% of MVF) and (2) an comprising both static and dynamic components [9, 10].
inevitable decrease in the aerobic capacity of muscle Essentially, the method ensures an absence of relaxation in
fibers. the end phase of motion; i.e., the load causing muscle ten-
At the same time, it is known that muscle activity is sion during the whole training cycle is not decreased and
associated with an increase in some systemic indices, kept constant until the next motion. This training regime
including secretion of anabolic hormones, which seems to was called LISTR.
be caused by reflex metabolic activation mediated by local Many papers showed that training under ischemic con-
accumulation of physiologically active products of muscle ditions caused an increase in the aerobic potential of the
work [1–3]. During muscular contractions with restricted muscle group trained; therefore, LISTR can be helpful in
blood supply to muscles, these changes may increase. We training muscle strength with minimum losses of aerobic

479
480 NETREBA et al.

capacity. This is the task of a whole number of cyclic curve of the integrated electromyogram), and the EMG
sports that require muscle strength and endurance. cost of work calculated as the ratio of the total, integrated,
The objective of this work was to compare the effects electrical activity to the total mechanical activity during
of LISTR and CST on the MVF at different angular veloc- the performance of the 45-s test.
ities of movement, resistances to fatigue in the muscle The maximum alactate power (MAP) was measured as
groups trained, and the aerobic and anaerobic capacities of the peak power during the first seconds of exercise in the
the body. Wingate test. The test load was selected individually,
depending on the subject’s body mass (7.5 N per kilogram
of body mass).
METHODS The aerobic threshold (AT), anaerobic metabolism
The study sample comprised 18 young, healthy, phys- threshold (AMT), and maximum oxygen consumption
ically active men who trained their knee extensors and (MOC) were measured in a graded exercise test on an
flexors and hip extensors by performing multi-joint move- Ergoline 900 bicycle ergometer (United States). The load
ments three times a week for eight weeks using a Power was started at 30 W with an increment rate of 15 W/min,
Hummer training machine. The control group included and the pedaling rate was 70 rpm. The subjects performed
nine subjects (weight, 77 ± 6 kg; age, 20 ± 4 year; and the exercise until exhaustion. Blood lactate was measured
height, 180 ± 10 cm) who trained according to the CST using the electrochemical method (Super GL Easy, Ger-
protocol with a load of 80–85% of MVF. The subjects per- many). Capillary blood samples (20 µl) were collected
formed seven sets on Monday (development training) and from the subjects' fingertip every 2 min. The respiratory
three sets on Wednesday and Friday (toning training). gas exchange (RGE) and the heart rate were continuously
Each set of six to ten repetitions was performed until measured using a SensorMedics gas analyzer (United
exhaustion, with a 10-min rest between the sets. The States) during the exercise. The RGE measurements were
experimental group included nine subjects (weight, 79 ± averaged over 30 s. The AT was determined at a blood lac-
7 kg; age, 21 ± 4 year; and height, 181.8 ± 9.1 cm) who tate level of 2 mM; the AMT was determined at a blood
trained according to the LISTR protocol. When perform- lactate level of 4 mM and the ventilation curve’s inflection;
ing exercises, the subjects from this group did not move and the MOC was determined as the peak of the mean
the working platform of the machine to its highest or low- oxygen consumption.
est position, thereby keeping the muscle tension constant
during the whole exercise period; as a result, the distance
covered was 15% shorter than that during the CST. In this RESULTS
group, the training load was always 50% of the MVF. The The total amount of work performed in development
subjects performed four series of three sets on Monday training during the eight-week training cycle was
(development training) and one series on Wednesday and 15392 kgm in the control group and 7693 kgm in the
Friday (toning training), with a 30-s rest between sets and experimental group.
10-min rest between series. To optimize training and to Changes in the strength indices during the training
avoid unfavorable effects of strength training, the subjects cycle. The MVF in a training movement was measured
from both groups took equal amounts of vitamins, miner- using the 1RM method. It increased in both groups during
als, amino acids, and collagen homogenate. This last is the eight-week training, with an increment of 34% in the
used for strengthening ligaments. Prior to training, the control group and 21% in the experimental group. How-
subjects performed warm-up exercises, including knee ever, in the control group, absolute increments in the MVF
and hip extensions and squats with their own weight. relative to the total work over the whole training period
The MVF in a training movement was measured using were higher than in the experimental group (22.37 × 10–4
one repetitive maximum (1RM) method in weeks 1, 3, and versus 18.25 × 10–4 kg/kgm, Fig. 1).
8 of the training session. Several physiological and mor- The force–velocity properties of particular muscle
phological indices were measured before and after eight- groups involved in training movements (the hip and knee
week strength training. extensors) were measured isokinetically with a dynamom-
The force–velocity properties of the knee flexors and eter at angle velocities of 30–300 deg/s.
extensors and hip extensors were measured isokinetically The increments in the strength of particular muscle
with a Biodex dynamometer at angular velocities of 30, groups were lower than in the multi-joint movements that
180, and 300 deg/s. A subject performed at least three were trained for (Fig. 2). The control group showed max-
extensions at each test velocity. The highest of three peak imum increments in the hip extensors (up to 20%) during
torques was used in analysis. strength testing, which may be explained by a greater
The muscle endurance was measured using a 45-s iso- involvement of this muscle group in the movement (leg
metric test at a joint angle of 110 deg. The electromyo- extension) performed. Notably, the increments in the hip
graphic (EMG) activity of the m. vastus lateralis was strength were almost the same for the whole range of
recorded during isometric exercises. We measured the velocities. For the knee extensors and flexors (Figs. 2b,
mechanical activity (the area under the mechanogram 2c), the increments did not exceed 10–12%, with large
curve), the integrated electrical activity (the area under the increments in torques at high angular velocities. During

HUMAN PHYSIOLOGY Vol. 35 No. 4 2009

 PHYSIOLOGICAL EFFECTS OF LOW-INTENSITY STRENGTH TRAINING 481

the LISTR, the increments in all muscle groups did not kg/kgm
exceed 10%; and the largest increments in the knee exten- 0.0030
Control group P = 0.17
sors and flexors, which were similar to those in the control Experimental
group, were observed at high angular velocities. 0.0025
Differences between the groups training according to 0.0020
the CST and LISTR protocols were significant only for the
hip extensors (Fig. 2a). 0.0015
Resistance to fatigue and the EMG cost of work during
the training cycle. The 45-s isometric test showed a 0.0010
marked fatigue of the right knee extensors in the control
0.0005
group and a slight decrease in fatigue of the right knee
extensors in the experimental group in the final phase of 0
the test (Fig. 3). The EMG cost of the muscular work cal-
culated as the ratio of the total EMG activity to the total Fig. 1. Absolute increments in the MVF relative to the total
muscle tension (the area under the mechanogram curve) work over the whole training cycle (kg/kgm).
significantly decreased by 29% in the control group and
slightly increased in the experimental group (Fig. 4).
Changes in the anaerobic and aerobic indices during tal group had to stop the working platform at some dis-
the training cycle. During testing of alactate capacities, a tance from its highest and lowest positions in order to keep
significant increase in the MAP was observed in both muscle tension at the final phases of the movement. At the
groups (Fig. 5). There were no differences between the same time, the biomechanical analysis of this exercise
groups. Analysis of the aerobic capacities of the whole showed that the decrease in the amplitude led to a decrease
body during the graded exercise test showed an upward in the load on the main muscle group involved in this
tendency of the MOC and MOC intensity, with increments
slightly higher in the experimental group. Both the AT and
the AMT tended to decrease in both groups. However, this %
tendency was less marked in the experimental group. 40 Control group (a)
Experimental group
30
DISCUSSION
*
The total work performed in one (development) train- 20
* *
ing and calculated as the product of the load and the dis-
10
tance covered (movement amplitude × number of repeti-
tions) is considered an objective indicator of the cumula- 0
tive training effect on a subject. The training weight was 20 (b)
corrected according to the classical scheme that is widely
used in sport practice. The total work performed in devel- 15
opment training exercises during the eight-week training * * *
cycle in the control group was 1.9 times as great as that in 10
the experimental group.
5
As compared to the LISTR, the CST led to a greater
increment in the MVF measured using the 1RM method. 0
However, to analyze the effectiveness of different methods 16 (c)
of strength training, it seems more reasonable to use incre-
ments relative to the performance of training exercises 12
rather than absolute increments in muscular strength. In
the experimental group, the absolute increments in the 8
MVF relative to the total work performed during the
whole training cycle exceeded those in the control group 4
by 22.5% (Fig. 1). In other words, LISTR made it possible
to increase the muscle strength with lower training loads. 0
When discussing changes in the force–velocity proper- 30 180 300
ties of particular muscle groups involved in training move- Angular velocity (deg/s)
ments, it is necessary to take into consideration that the
movement’s amplitude during the training exercises in the Fig. 2. Relative increments (%) in the strength of particular
muscle groups as a result of the eight-week strength train-
experimental group was slightly lower (by 15%) than in ing. (a) the hip extensors; (b) the knee extensors; (c) the
the control group. This decrease in the amplitude could be knee flexors. Here and in Figs. 4 and 5, * significant differ-
explained by the fact that the subjects from the experimen- ences (p < 0.05) from the initial level.

HUMAN PHYSIOLOGY Vol. 35 No. 4 2009

482 NETREBA et al.

%
105
Initial level
Control group
Experimental group
100

95

90

85
1 51 101 151 201 251 301 351 401 451
Time of tension

Fig. 3. Changes in strength resistance of the knee extensors during the 45-s maximum isometric test before and after the eight-week
training.

% movement, the hip extensors. Indeed, in the control group,

140 the maximum torques of the hip extensors at all angular
120 velocities were significantly greater than those in the
experimental group (Fig. 2a). The smaller increments in
100 the muscle strength of the knee flexors and extensors, as
* compared to the hip extensors, in the control group may be
80
explained by the hip extensors playing the main role in the
60 training movement (Figs. 2b, 2c). Similar increments in
the muscle strength of three muscle groups under study
40 were observed in the subjects who trained according to the
low-intensity training scheme. Similar effects of training
20
may be explained by the biomechanical features of the
0 training movement with a limited amplitude, providing a
Control group Experimental group more uniformly distributed load on the muscles. In the
control group, the maximum increments in the torques of
Fig. 4. Changes relative to the initial level of 100% EMG the knee extensors (Fig. 2b) and flexors (Fig. 2c) were
cost of work of the knee extensors during the 45-s maxi- observed at high angular velocities. There were no signif-
mum isometric test before (light columns) and after (dark icant differences in the increments in muscle strength
columns) the eight-week strength training.
between the groups.
Resistance to fatigue of the knee flexors calculated as
the area under the curve of the mechanogram during the
Control group 45-s static test was almost the same in both groups before
% Experimental group **
the eight-week training cycle. Therefore, during the anal-
100 ysis of changes in the results of this test, its values in both
groups were regarded as the common initial level of mus-
cle endurance. Eight-week strength training led to a signif-
icant decrease in the resistance to fatigue in the control
70 group. In the experimental group, it showed a slight
upward tendency at the final stage of tension (Fig. 3).
These findings are consistent with the results of studies
that showed that the endurance of muscles trained and of
the whole body decreased during the standard strength
40 training, while different schemes of strength training with
W(AT) W(AMT) W(MOC) MOC MAP
occlusion of the working muscles led to an increase in the
Fig. 5. Changes relative to the initial level of 100% aerobic total and local work capacities [2, 4]. One more explana-
and anaerobic indices during the eight-week strength train- tion is possible. In the experimental group, compared to
ing. See “Methods” for explanation of the abbreviations. the control group, the training exercise was much closer to

HUMAN PHYSIOLOGY Vol. 35 No. 4 2009

 PHYSIOLOGICAL EFFECTS OF LOW-INTENSITY STRENGTH TRAINING 483

the test exercise, which is consistent with the principle of sity Resistance Exercise with Vascular Occlusion, J.
specificity of training effects. Appl. Physiol., 2000, vol. 88, p. 61.
After the eight-week training cycle, the EMG cost of 2. Tarakada, Y., Sato, Y., and Ishii, N., Effects of Resistance
work performed during the 45-s isometric test signifi- Exercise Combined with Vascular Occlusion on Muscle
cantly decreased (by 29%) in the control group and Function in Athletes, Eur. J. Appl. Physiol., 2002,
slightly increased in the experimental group (Fig. 4). This vol. 86, p. 308.
may be explained by differences in the external load to be 3. Viru, M., Jansson, E., Viru, A., and Sundberg, C., Effect
overcome by the subjects from both groups during train- of Restricted Blood Flow on Exercise-Induced Hormone
ing. Several studies dealing with the contribution of the Changes in Healthy Men, Eur. J. Appl. Physiol., 1998,
central nervous control into the development of maximum vol. 77, p. 517.
voluntary tension showed that training with a great exter- 4. Burgomaster, K., Moore, D., Schofield, L., et al., Resis-
nal resistance (80–100% of the MVF), compared to rather tance Training with Vascular Occlusion: Metabolic
low loads (50–60% of the MVF), led to a greater tension Adaptations in Human Muscle, Med. Sci. Sports Exerc.,
of the mechanisms of the central nervous control [11–13]. 2003, vol. 35, p. 1203.
In our study, the external resistance in the control group 5. Shinohara, M., Kouzaki, M., Yoshihisa, T., and Fuku-
exceeded that in the experimental group by 30%. We sug- naga, T., Efficacy of Tourniquet Ischemia for Strength
gest that the improvement of the mechanisms of the cen- Training with Low Resistance, Eur. J. Appl. Physiol.
tral nervous control, which manifested itself as a decrease Occup. Physiol., 1998, vol. 77, p. 189.
in the EMG cost of work, was more marked in the control 6. Cornett, J., Herr, M., Gray, K., et al., Uschemic Exercise
group. and the Muscle Metaboreflex, Eur. J. Appl. Physiol.,
Several studies dealing with effects of strength training 2000, vol. 89, p. 1432.
showed a decrease in the mitochondrial density and activ- 7. Dons, B., Bollerup, K., Bonde–Peterson, Hancke, S.,
ity of oxidative enzymes [14, 15]. Both groups showed a The Effect of Weight-Lifting Exercise Related to Muscle
decrease in both the AT and the AMT, which was closely Fiber Composition and Muscle Cross-Sectional Area in
correlated with the oxidative properties of the muscles Humans, Eur. J. Appl. Physiol. Occup. Physiol., 1979,
(Fig. 5). However, slight increments in these indices were vol. 40, p. 95.
observed during testing of the MOC and MOC intensity. 8. Reeves, N., Narici, M., Maganaris, C., Effect of Resis-
An increase in the MOC probably was caused by the tance Training on Skeletal Myscle-Specific Force in Eld-
insufficient aerobic training of the subjects under study. erly Humans, Eur. J. Appl. Physiol., 2004, vol. 96,
p. 885.
The 10-s test of the MAP showed a significant increase
in this index in both groups (Fig. 5). This was probably 9. Seluyanov, V.N., Podgotovka beguna na srednie distatsii
caused by an increase in the strength of the working mus- (Training of Middle-Distance Runners), Moscow: Sport
cle groups as a result of the eight-week training. Note that, AkademPress, 2001.
for the analysis of MAP, the main muscle groups involved 10. Hakkinen, K., Alen, M., and Komi, P., Changes in Iso-
in training movements and the exercise test on the bicycle metric Force and Relaxation Time, Electromyography
ergometer were the same. and Muscle Fiber Characteristics of Human Skeletal
Muscle during Strength Training and Detraining, Acta
Physiol. Scand., 1985, vol. 125, p. 573.
CONCLUSIONS 11. Hakkinen, K. and Komi, P., Changes in Neuromuscular
(1) Training with incomplete relaxation makes it possi- Performance in Voluntary and Reflex Contraction during
Strength Training in Man, Int. J. Sports Med., 1983,
ble to decrease the mechanical tension of work and vol. 4, p. 282.
achieve similar increments in the MVF both for the multi-
joint movement and for particular muscle groups, the knee 12. Hakkinen, K., Kallinen, M., Komi, P., and Kauhanen, H.,
flexors and extensors. Neuromuscular Adaptations during Sport-Term Normal
and Reduced Training Periods in Strength Athletes,
(2) Training with incomplete relaxation minimizes the Electromyogr. Clin. Neurophysiol., 1991, vol. 31, p. 35.
losses of the total and local working capacities of the
13. Hakkinen, K., Kraemer, W., Newton, R., and Alen, M.,
working muscles, which are inevitable in CST. Changes in Electromyographic Activity, Muscle Fibre
(3) LISTR leads to a slight discoordination of control and Force production Characteristics during Heavy
mechanisms. However, considering the increments in the Resistance/Power strength Training in Middle-Aged and
MVF similar to those observed during the CST, we con- Older Men and Women, Acta Physiol. Scand., 2001,
clude that training with incomplete relaxation, compared vol. 171, p. 51.
to CST, leads to a greater hypertrophy of the muscles 14. Kadi, F., Eriksson, A., Holmner, S., et al., Cellular Adap-
trained. tation of the Trapezius Muscle in Strength-Trained Ath-
letes, Histochem. Cell. Biol., 1999, vol. 111, p. 189.
REFERENCES 15. McCall, G., Grindeland, R., Roy, R., and Edgerton, V.,
Muscle Afferent Activity Modulates Bioassayable
1. Tarakada, Y., Nakamura, Y., Aruga, S., et al., Rapid Growth Hormone in Human Plasma, J. Appl. Physiol.,
Increase in Plasma Growth Hormone after Low-Inten- 2000, vol. 89, p. 1137.

HUMAN PHYSIOLOGY Vol. 35 No. 4 2009

View publication stats