The 30-second article
• Researchers compared the effects of traditional weight training
on strength and endurance with those of manual resistance
training
• Manual resistance training involves a training partner or PT
simulating the action and resistance usually provided by a free
weight or machine
• After an 8-week program, both protocols demonstrated good
strength and endurance gains, with the manual resistance group
achieving slightly better results in most categories.
It is important that the personal trainer exercises
caution when applying controlled resistance, both
with regards their own posture, and the safety of
their, probably, less muscular client.
Conclusions: The authors concluded that they found manual
resistance training was equally effective at improving muscular
performance as free weights for trunk flexion, back extension, chest
press and 1RM squat.
Pros: This was a good study that demonstrated the benefits of
manual resistance training for improving maximal strength, thereby
presenting it as a good alternative to traditional resistance training.
We alluded earlier in this article to the use of rubber resistance
bands by astronauts, which is critical for prolonged spaceflights due
to a lack of gravity (e.g. microgravity). Research by Behringer and his
colleagues (2015) reported a significant loss in bone mineral density
and muscle mass in astronauts on six-month excursions. With
plans to send astronauts to Mars, which requires approximately 250
days just to reach the planet, it is crucial that researchers develop
effective strategies to overcome the deleterious effects of prolonged
space travel.
Behringer and his team developed a device that enabled the
astronauts to train isometrically (squats, bent-over rows, pec flys,
triceps extensions, calf raises and crunches) and they compared
this to traditional resistance training over a six-week period. The
authors reported significant gains in the 1RM squat (+27.6kg manual
resistance vs 28.4kg free weights), thereby illustrating that isometric
exercise is also beneficial in gaining strength.
Cons: Although this type of training has been shown to be
beneficial for improving strength, it would require personal trainers
to primarily utilise manual resistance training in one-on-one training
sessions. It is important that the personal trainer exercises caution
when applying controlled resistance, both
with regards their own posture, and the
safety of their, probably, less muscular client.
In group training (e.g. partner resistance in a
boot camp) it is important that all participants
follow these caveats. It is also important to
point out that when using isometric strength
training, the strength gains are specific to
the angle to which it is applied. This would
require training four or five different angles
on the squat exercise, for example. Also,
motivation can be a limiting factor; as you
cannot quantify the load (i.e. resistance)
you must depend upon the participant to be
especially motivated.
Associate Professor Mike Climstein, PhD
FASMF FACSM FAAESS is one of Australia’s
leading Accredited Exercise Physiologists and
researchers. He is director of chronic disease
rehabilitation at Vale Medical Practice.
[email protected]
Joe Walsh, MSc is a sport and exercise scientist.
As well as working for Charles Darwin and Bond
Universities, he is a director of Fitness Clinic in Five
Dock, Sydney. fit nessclinic.com.au
NETWORK SUMMER 2017 | 51