Essentrics is a dynamic exercise program that uses a combination of calisthenics and flexibility training, sharing similarities with Tai Chi, Yoga and Pilates.
Methods:
An experimental study assessed the effect of a 10-week Essentrics exercise program on muscular strength, flexibility and body composition. Twelve undergraduate students performed supervised Essentrics exercise twice weekly for 10 weeks and underwent a battery of pre- and post-intervention tests consisting of chest press and leg press for muscular strength, standardized Young Men's Christian Association sit and reach test and the Shoulder Mobility Test of the Functional Movement Screen for flexibility and dual energy X-ray absorptiometry for body composition.
Results:
Analysis of variance (P < 0.05) showed statistically significant pre versus post-test differences in lean mass (pre 45.80 kg vs. post 46.28 kg at P = 0.011) and close to statistically significant pre- versus post-test differences in upper body strength (pre 28.91 kg vs. post 30.82 kg at P = 0.052) and lower body strength (pre 87.64 kg vs. post 96.08 kg at P = 0.056). There was no significant difference in the lower and upper body flexibility, total mass, fat mass and bone density pre and post mean values.
Conclusions:
Essentrics improved total body lean mass and may improve lower and upper body strength.
Get full access to this article
View all access options for this article.
References
1.
Esmonde-WhiteM, Principles of the Essentrics Program: Instructor's Manual. The Esmonde Technique: 2015.
2.
HodyS, CroisierJL, BuryT, et al.Eccentric muscle contractions: Risks and benefits. Front Physiol, 2019; 10:536.
3.
HedayatpourN, FallaD. Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Biomed Res Int, 2015; 2015:193741.
4.
LaStayoP, MarcusR, DibbleL, et al.Eccentric exercise in rehabilitation: Safety, feasibility, and application. J Appl Physiol, 2014; 116:1426–1434.
5.
PaulsenG, MikkelsenUR, RaastadT, PeakeJM. Leucocytes, cytokines and satellite cells: What role do they play in muscle damage and regeneration following eccentric exercise?. Exerc Immunol Rev, 2012; 18:42–97.
6.
FridénJ. Changes in human skeletal muscle induced by long-term eccentric exercise. Cell Tissue Res, 1984; 236:365–372.
7.
GerberJP, MarcusRL, DibbleLE, et al.Safety, feasibility, and efficacy of negative work exercise via eccentric muscle activity following anterior cruciate ligament reconstruction. J Orthop Sports Phys Ther, 2007; 37:10–18.
8.
LepleyLK. Deficits in quadriceps strength and patient-oriented outcomes at return to activity after ACL reconstruction: A review of the current literature. Sports Health, 2015; 7:231–238.
9.
LepleyLK, DaviSM, HuntMR, et al.Morphology and anabolic response of skeletal muscles subjected to eccentrically or concentrically biased exercise. J Athl Train, 2020; 55:336–342.
10.
BüssingA, HedtstückA, KhalsaSB, et al.Development of specific aspects of spirituality during a 6-month intensive yoga practice. Evid Based Complement Alternat Med, 2012; 2012:1–7.
11.
RobinsJL, ElswickRK, McCainNL. The story of the evolution of a unique Tai Chi form. J Holist Nurs, 2012; 30:134–146.
12.
Pilates Method Alliance. History of Pilates. National Pilates Certification Program—Study Guide, 4th ed. 2019. Online document at: www.pilatesmethodalliance.org Accessed March10, 2021.
13.
MiddletonKR, WardMM, HaazS, et al.A pilot study of yoga as self-care for arthritis in minority communities. Health Qual Life Outcomes, 2013; 11:55.
14.
TsaiY, WangK. Pilates exercise to improve lower limb strength and abdominal endurance in the workplace. J Phys Educ Sport, 2016; 16:407–412.
15.
BergaminM, GobboS, BulloV, et al.Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in a group of post-menopausal women. Age (Dordr), 2015; 37:118.
16.
KloubecJA. Pilates for improvement of muscle endurance, flexibility, balance, and posture. J Strength Cond Res, 2010; 24:661–667.
17.
GeremiaJM, IskiewiczMM, MarschnerRA, et al.Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordr), 2015; 37:119.
18.
RogersK, GibsonAL. Eight-week traditional mat Pilates training-program effects on adult fitness characteristics. Res Q Exerc Sport, 2009; 80:569–574.
19.
RayesABR, de LiraCAB, VianaRB, et al.The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: A clinical trial. Peer J, 2019; 7:e6022.
20.
GotheNP, McAuleyE. Yoga is as good as stretching-strengthening exercises in improving fitness outcomes: Results from a randomized controlled trial. J Gerontol A Biol Sci Med Sci, 2016; 71:406–411.
21.
MazorM, LeeJQ, PeledA, et al.The effect of Yoga on arm volume, strength, and range of motion in women at risk for breast cancer-related lymphedema. J Altern Complement Med, 2018; 24:154–160.
22.
PolsgroveMJ, EgglestonBM, LockyerRJ. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. Int J Yoga, 2016; 9:27–34.
23.
HalderK, ChatterjeeA, PalR, et al.Age related differences of selected Hatha yoga practices on anthropometric characteristics, muscular strength and flexibility of healthy individuals. Int J Yoga, 2015; 8:37–46.
24.
BoehdeD, PorcariJ, GreanyJ, et al.The physiological effects of 8 weeks of yoga training. J Cardiopulm Rehabil, 2005; 25:290.
25.
TracyBL, HartCE. Bikram yoga training and physical fitness in healthy young adults. J Strength Cond Res, 2013; 27:822–830.
26.
TekurP, SingphowC, NagendraHR, RaghuramN. Effect of short-term intensive yoga program on pain, functional disability and spinal flexibility in chronic low back pain: A randomized control study. J Altern Complement Med, 2008; 14:637–644.
27.
MannaI. Effects of yoga training on body composition and oxidant-antioxidant status among healthy male. Int J Yoga, 2018; 11:105–110.
28.
SeoDY, LeeS, FigueroaA, et al.Yoga training improves metabolic parameters in obese boys. Korean J Physiol Pharmacol, 2012; 16:175–180.
29.
PalA, Srivastavan, TiwariS, et al.Effect of yogic practices on lipid profile and body fat composition in patients of coronary artery disease. Complement Ther Med, 2011; 19:122–127.
30.
MansonJ, RotondiM, JamnikV, et al.Effect of Tai Chi on musculoskeletal health-related fitness and self-reported physical health changes in low income, multiple ethnicity mid to older adults. BMC Geriatr, 2013; 13:114.
31.
LiJX, XuDQ, HongY. Changes in muscle strength, endurance, and reaction of the lower extremities with Tai Chi intervention. J Biomech, 2009; 42:967–971.
32.
ZhouM, PengN, DaiQ, et al.Effect of Tai Chi on muscle strength of the lower extremities in the elderly. Chin J Integr Med, 2016; 22:861–866.
33.
ZhengG, LanX, LiM, et al.Effectiveness of Tai Chi on physical and psychological health of college students: Results of a randomized controlled trial. PLoS One, 2015; 10:e0132605.
34.
StagiS, DonedduA, MulliriG, et al.Lower percentage of fat mass among Tai Chi Chuan practitioners. Int J Environ Res Public Health, 2020; 17:1232.
35.
LanC, LaiJS, WongMK, YuML. Cardiorespiratory function, flexibility, and body composition among geriatric Tai Chi Chuan practitioners. Arch Phys Med Rehabil, 1996; 77:612–616.
36.
LarkeyLK, JamesD, BelyeaM, et al.Body composition outcomes of Tai Chi and Qigong practice: A systematic review and meta-analysis of randomized controlled trials. Int J Behav Med, 2018; 25:487–501.
37.
Radák Zsolt. The Physiology of Physical Training. London: Elsevier/Academic Press, 2018.
38.
HaabT, WydraGW. Age-specific adaptations to stretch training. Ger J Exerc Sport Res, 2017; 47:371–384.
39.
Pi-SunyerX. The medical risks of obesity. Postgrad Med, 2009; 121:21–33.
40.
RossR, JanssenI. Is abdominal fat preferentially reduced in response to exercise-induced weight loss?. Med Sci Sports Exerc, 1999; 31:S568–S572.
41.
El MaghraouiA, Do Santos ZounonAA, JroundiI, et al.Reproducibility of bone mineral density measurements using dual X-ray absorptiometry in daily clinical practice. Osteoporosis Int, 2005; 16:1742–1748.
