Strength training can benefit in the intestinal microbiome
Juliana Yamada / Los Angeles Times via Getty Images
The most visible advantages of weight lifting can be bombed biceps, but strength training could also improve your intestinal microbiome.
Although there is no unique combination of microbes which ensures good health, certain configurations are systematically associated with better medical results, such as improving immune function and healthier aging. These include Faecalibacterium,, Akkermansia And Roseburie Rosewhich all produce short chain fatty acids such as the butyrate which helps to protect the lining from the intestine and reduce inflammation.
Our diets clearly play a huge role, but research has suggested that aerobic exercise – such as cycling or running – can help these microbial species to prosper. This can be thanks to an improvement in blood circulation, hormonal changes or metabolic by-products of physical activity, such as lactate. However, studies examining the effects of resistance training have produced mixed results, certain experiences revealing significant changes, while others have found a minimum change. “Existing research is relatively limited,” said Matthieu CLUSS at the Norwegian School of Sport Sciences in Oslo.
To eliminate confusion, Sven Nahnsen at the University of Tübingen in Germany and his colleagues recruited a relatively large sample of 150 sedentary adults and prescribed an eight -week training program for them which included various resistance exercises, such as lateral pull -ups, seated lines, thoracic pressures and leg curves.
Unlike previous studies, participants had access to “intelligent” force machines that automatically adjust the weight and amplitude of the movements according to the performance of the participants, while retaining detailed records of their progress. “Each weight that is lifted, each rehearsal, is recorded digitally, so we have very precise data,” explains Nahnsen.
Participants also provided stool samples at the start, in the middle and end of the training program, which researchers analyzed to find the genetic and metabolic signatures of common intestinal microbes.
Throughout the group, there was no average change in the composition of the microbiome according to the program. Instead, the effects seemed to depend on how each individual responded to the training, with a correlation between the increases in the participants and the change in their microbiome.
The great performers, who have experienced the greatest muscle power gains, have shown higher proportions of Faecalibacterium And Roseburie Rose At the end of the program, for example. “These were enriched in those who won much more force than the others,” explains Nahnsen.
Exactly why some people responded better to the exercise regime than others are not clear either. You might think that it depended on the effort they made, but the compliance of the regime participants was similar among the stockings and the high performance. Another obvious explanation may be that these people started to eat differently as a result of their exercise – a change in lifestyle that could reasonably influence both microbiome and muscle changes. The researchers tried to control this, however, with nutritional investigations, and they did not find any differences in the food consumed, although “it is something that we could not fully exclude”, explains Nahnsen.
There is also an intriguing possibility that the microbes themselves are partly responsible for force gains. In high performance, the changes to the microbiome could have increased the production of short -chain fatty acids, which could have allowed their muscles to react better to the exercise during the eight weeks – although Nahnsen says that this must be studied with other studies.
He hopes that this study will be a good starting point to explore the potential ways. “The idea was to offer a” dictionary “of potential microbes that seem to be influenced [by resistance training] To help other researchers study mechanisms, ”he says. Excluding it how to encourage these beneficial changes to the microbiome after training could be a new way of improving the health benefits of the exercise and improving sports performance, he said.
It should be noted that the test did not have a witness group of people who did no exercise form. Despite this, Clauss – who was not involved in the study – is positive on the results. “The results support the idea that exercise, whatever its type, can positively affect intestinal health. They also introduce the idea that resistance training can lead to specific and health-associated discrepancies in the microbiome, ”he says. “This is important because it suggests that training in endurance and resistance could be integrated into health promotion strategies aimed at improving the health of the microbiome.”
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