SALUD ÓSEA, FUERZA MUSCULAR Y MASA MAGRA: RELACIONES Y RECOMENDACIONES DE EJERCICIOS

Pimenta, Luciana Duarte; Massini, Danilo Alexandre; Santos, Daniel dos; Vasconcelos, Camila Midori Takemoto; Simionato, Astor Reis; Gomes, Larissa Aparecida Takehana; Guimarães, Bianca Rosa; Neiva, Cassiano Merussi; Pessôa, Dalton Muller

doi:10.1590/1517-869220192503210258

Acessibilidade / Reportar erro

Brasil

Revista Brasileira de Medicina do Esporte

Español English

Brasil

Español English

sumário « anterior atual seguinte »

Sumário

REVIEW ARTICLE, PHYSIOLOGY • Rev Bras Med Esporte 25 (3) • May-Jun 2019 • https://doi.org/10.1590/1517-869220192503210258 copiar

SALUD ÓSEA, FUERZA MUSCULAR Y MASA MAGRA: RELACIONES Y RECOMENDACIONES DE EJERCICIOS

Autoría SCIMAGO INSTITUTIONS RANKINGS

RESUMEN

A pesar de que la fuerza muscular, la masa magra y el contenido/densidad mineral ósea (CMO/DMO) se informan sistemáticamente como los principales resultados del entrenamiento resistido (ER), todavía no hay acuerdo sobre el protocolo de ER capaz de promover ese resultado en hombres y mujeres de diferentes grupos de edad. El presente estudio describe los efectos del ER sobre la fuerza muscular, masa magra y mineralización ósea, destacando las relaciones entre ellos y la eficiencia del protocolo de ER. La investigación de las informaciones fue hecha en bases de datos académicas de acceso abierto, usando los indexadores “BMC/BMD” combinados con fuerza muscular, composición corporal y ejercicios resistidos. Los resultados mostraron cambios en el CMO/DMO en 72% de los estudios publicados en el último decenio. Entre estos, 77% recomendaron cargas ≥ 80% 1 RM, 61% involucraron a persona mayores (>60 años) y 61% tenían protocololos de planificación de entre 3 y 5 meses (~12-20 semanas). Los resultados también destacan la fuerza como un índice prometedor de variaciones de CMO/DMO, con nivel moderado a alto de asociación (r²>0,5), que son específicos para hombres y mujeres en relación a región corporal con mejor respuesta. Entre los estudios publicados en el último decenio, alrededor de 61% tenían protocolo que involucra sólo ER y de ellos, el 82% observaron alteraciones conjuntas de CMO/DMO, composición corporal y fuerza muscular. Por lo tanto, esta revisión concluye que el ER es importante para mejorar la fuerza muscular, aumentar la masa magra (regional y corporal) y prevenir factores de riesgo que pueden comprometer la integridad mineral del tejido óseo, en cualquier grupo de edad y de ambos sexos. Nivel de Evidencia I; Revisión sistemática de ECRC (Estudios clínicos randomizados y controlados).

Densidad ósea; Ejercicio; Composición corporal; Adulto joven; Anciano; Factores sexuales

Study	Variables	RT Protocol	Participants	Results
Cunha et al. (2018)²⁰	Whole-body BMD	RT: 1 set vs. 3 sets, 10-15 RM, 1-2 min. rest between sets, 3 weekly sessions for 12 weeks. Progression: 2-5% and 5-10% for UL and LL*.	62 Women (osteosarcopenic) 68.0 ± 4.3 years	None of the ST protocols altered whole-body BMD.
Huovinen et al. (2016)²¹	Hip, femoral neck e trochanteric BMD	RT: 3 sets, 8-15 repetitions, 50-85% 1RM, 3 weekly sessions for 16 weeks	37 Women between 68-78 years (low strength fitness)	Alteration of 6% hip BMD, by the change 10.7% inter-trochanteric BMD.
Watson et al. (2015)²²	Whole-body, lumbar and femoral neck BMD	RT: 5 sets, 5 repetitions, 80-85% 1RM, 2 weekly sessions for ~32 weeks + impact exercises.	28 Womens > 60 years (T-score < -1,0 hip/vertebrae)	Alteration of 0.3% and 1.6% BMD femoral neck and hip in group ST.
Villareal et al. (2017)⁷	Whole-body, lumbar e hip BMD	RT in progression of 1-3 sets, 65-85% 1RM, 3 weekly sessions for 26 weeks.	141 (Men ~35%; and Women ~65%) > 65 years (~4% blacks e ~31% Hispanics)	Non-significant changes in BMD.
Beavers et al., (2017)²³	Lumbar, left hip, femoral neck, and trochanter BMD	RT: 3 sets, 70% 1RM, 10 repetitions, 3 weekly sessions for ~20 weeks.	123 (Men ~33%; and Women ~67%) 65-79 years (~81% white), osteopenia in ~53%	Alteration of hip and femoral neck BMD in ST group + Diet.
Petersen et al. (2017)²⁴	Arms, legs, vertebrae and pélvis BMD	RT: 1 set, ~100 repetitions (4-5 min. exercise), 20% 1RM, 2 weekly sessions for 12 week + 1 session for another 12 weeks.	20 (6 Men e 14 Women) between 28-63 years	Alteration of BMD: 4% arms, 8% legs, 6% pelvis e 4% vertebrae.
Stunes et al. (2017)²⁵	Whole-body, lumbar, hip and femoral neck BMD	RT: 2 weekly sessions with 8-10 RM (rest: 1 min.) + 1 session 3-5 RM (rest: 2 min.) ou 13-15 RM (rest: 45s), for 12 weeks.	35 Men > 60 years	Alterations in lumbar and hip BMD in the group without supplementation of vitamins C + E.
Bolam et al. (2015)²⁶	Lumbar, hip and femoral neck BMD	RT: 2 sets, 12 repetitions with 60% 1RM, 2 weekly sessions + 2 sessions of impact exercises (different volumes) for ~ 36 weeks.	42 Men ≥ 50 years	Non-significant BMD changes in relation to the control group.
Hinton et al. (2015)²⁷	Whole-body, lumbar and hip BMD	RT: 6-week cycles, progressing every two weeks: 3-5 sets, 3-10 repetitions, 50-90% 1RM, 2 weekly sessions, for 12 months.	38 Men between 25-60 years	Alteration in whole-body (0.6%), lumbar (1.3%) and hip (0.8%) BMD in 6 months.
Cunha et al. (2015)²⁸	Whole-body, arms, legs and trunk BMC	RT: 3 sets, 15 repetitions with 60% 1RM, 3 weekly sessions for 12 weeks. Load progression (70-80% 1RM, 6-12 repetitions), every 4 weeks.	18 Boys aged 10-12 years	Changes in whole-body, arms, legs and trunk BMC with greater effect in the ST group
Mosti et al. (2014)²⁹	Lumbar and hip BMD	RT: 4 sets, 3-5 repetitions with 85-90% 1RM (rest: 2-3 min.), 3 weekly sessions for 12 weeks.	29 Women 18 - 27 years	Alterations in lumbar and hip BMD of 2.2% and 1%.

Study	Variables	RT Protocol	Participants	Results
Romero-Arenas et al. (2013)³⁰	Whole-body BMD	RT: 2 weekly sessions, 1-3 sets (rest: 3 min.), 12, 10 and 6 maximal repetitions (~ 50-75% 6RM and 85-90% 1RM), 2 blocks of 3 exercises (rest: 5 min pause), for 12 weeks. Traditional and Circuit-trainning.	35 Men and Women 55-75 years	Alteration of Whole-body BMD 1.1% and 1.2% for Traditional ST and Circuit-training.
Bemben & Bemben (2011)³¹	Whole-body, lumbar and hip BMD, femoral neck and trochanter BMD	RT: 2 and 3 weekly sessions, 3 sets, 8 repetitions with 80% 1RM and 3 sets, 16 repetitions with 40% 1RM, for 40 weeks.	45 Men e 79 Women betweens 55-74 years	Alterations in lumbar BMD 1.2% (2 sessions 80% 1RM) and trochanter BMD 1.5% (3 sessions 40% 1RM)
Almstedt et al. (2011)³²	Hip and lumbar BMD	RT: 3 weekly sessions with 67-95% 1RM (multi-joint exercises) combined with 67-80% 1RM (supplementary exercises), for 24 weeks.	29 Men and Women between 18-23 years	Alterations between 2.7% to 7.7% BMD in Men. In women, BMD changed -0.8 to 1.5%.
Marques et al. (2011)⁴	Hip, femoral neck, trochanter and inter-trochanteric BMD	RT: 3 weekly sessions, 2 sets with 50-60% 1RM (10-15 repetitions), progressing after 2 weeks 75-80% 1RM (6-8 repetitions), for 32 weeks.	71 Women between 60-95 years	Alterations of 2.9% and 1.5% BMD of the trochanter and hip for the ST group.
Liang at al. (2011)³³	Whole-body, lumbar, hip, femoral neck, trochanter, triangle Ward arms and legs BMD	RT: 3 weekly sessions, 1-3 sets, 8-15 repetitions, 65-80% 1 RM, for ~ 48 weeks (12 months).	51 Women between 20-35 years	Non-significant changes in the BMD sites of the ST group.
Vani et al. (2010)³⁴	Lumbar and right femoral neck BMD	RT: 3 weekly sessions, 3-4 series, 6-20 maximum repetitions, linear or wave progression, for 28 weeks.	30 Women between 35-44 years	Non-significant changes in the BMD sites of both ST groups.
Warren et al. (2008)³⁵	Lumbar, femoral neck, and trochanter BMD	RT: and weekly sessions, 3 sets of 8-10 repetitions, with intensity progression every 2 weeks, for ~ 96 weeks (2 years).	148 Women between 24-44 years	No effect on BMD, only on femoral neck BMC (+ 1.5%) throughout the intervention.

Sociedade Brasileira de Medicina do Exercício e do Esporte Av. Brigadeiro Luís Antônio, 278, 6º and., 01318-901 São Paulo SP, Tel.: +55 11 3106-7544, Fax: +55 11 3106-8611 - São Paulo - SP - Brazil
E-mail: atharbme@uol.com.br

Acompanhe os números deste periódico no seu leitor de RSS

[1] Correspondence: Dalton Muller Pessôa Filho Universidade Estadual Paulista - UNESP. Av. Engº Luiz Edmundo Carrijo Coube, s/n., Bauru, Sao Paulo, SP, Brazil.17033-360. dmpf@fc.unesp.br