The Effects Of Home-based Functional Bodyweight Training On Neuromuscular Function

COVID-19 forces most people around the world to make various lifestyle changes which may include a more sedentary lifestyle. Indeed, due to the global pandemic, physical activity has been reduced by 32.3% among previously active participants. Regular exercise is an effective way to maintain health and also results in various physiological adaptations in the neuromuscular and cardiovascular systems, which lead to improved physical performance. PURPOSE: The purpose of this study was to investigate the effects of a functional training program, delivered via Zoom, on the neuromuscular system as well as resting blood pressure measures. METHODS: Fifteen participants were assigned to either exercise (M = 4; F = 5) or control (M = 3; F = 3) group. The 4-week bodyweight circuit exercise protocol (i.e., jumping jacks; modified push-ups; high knees; squat; mountain climbers; and lunges) was performed 3d/wk for four weeks. Maximal voluntary isometric contractions (MVIC) were performed using a handgrip dynamometer. During each contraction, surface electromyography (sEMG) and force signals were recorded to assess sEMG amplitude (RMS) of flexor carpi radialis muscle as well as peak force (PF). Additionally, the brachial artery's resting blood pressure (BP) in a fasted state was recorded before and after the 4-week intervention. BP was self-monitored by participants once a day for 4 weeks to evaluate systolic and diastolic pressure readings. Two-way ANOVAs with factors of group [i.e., home-based exercise (HBE); control (CON)] and time [i.e., pre-post] were used to analyze pre- and post-testing measures. RESULTS: No significant (p > 0.05) differences between groups were observed in resting BP and sEMG-RMS. However, the HBE group significantly (p < 0.05) increased MVIC of the right hand (HBE: 27.8 ± 5.1 to 31.2 ± 5.2 kg, CON: 26.0 ± 2.3 to 25.6 ± 2.6 kg) from pre- to post-testing. CONCLUSION: Despite the lack of significant improvements in neural activation and resting blood pressure, the HBE groups significantly improved muscular strength by performing home-based functional circuit workouts. These findings suggest that home-based functional training delivered remotely is an effective strategy to improve muscular strength after four weeks.