Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm.
Level 3 - non-randomized controlled study
Series of small controlled crossover and non-randomized sequential interventional experiments.
PubMed 22076097 · doi:10.1519/JSC.0b013e31823f8c1a
What was done
Method and design, enough to judge the result. From the abstract only. Researchers evaluated the effect of inter-set palm cooling on core temperature, work volume, and strength across several resistance exercise experiments. In an acute trial (n = 8), core temperature was elevated via 30–45 minutes of treadmill exercise in the heat with or without palm cooling, followed by 4 sets of fixed-load bench press. In chronic training experiments, participants trained biweekly with 3 minutes of palm cooling between sets: 3 weeks of bench press (n = 8), 6 weeks of pull-ups in experienced subjects (n = 7) and naïve subjects (n = 11), and 10 weeks of pyramid bench press training consisting of 4 weeks without treatment followed by 6 weeks with palm cooling (n = 10).
What was found
The actual numbers and directions reported. Not a paraphrase of the conclusion; if the abstract gives no numbers, say so. In the acute heating protocol, palm cooling reduced core temperature and increased work volume (Control: Tes = 39.0 ± 0.1°C, 36 ± 7 reps vs. Cooling: Tes = 38.4 ± 0.2°C, 42 ± 7 reps, mean ± SD, n = 8, p < 0.001). Over 3 weeks of bench press training, palm cooling increased work volume by 40% (vs. 13% with no treatment, n = 8, p < 0.05). Over 6 weeks of pull-up training, volume increased by 144% in experienced subjects (vs. 5% over 2 weeks with no treatment, n = 7, p < 0.001) and by 80% in naïve subjects (vs. 20% with no treatment, n = 11, p < 0.01). Strength (1RM) increased 22% over 10 weeks of pyramid bench press training (n = 10, p < 0.001).
Why it matters
What this paper adds. One or two sentences, no hype. This study links core temperature elevation to fatigue during resistance exercise and shows that inter-set palm cooling can substantially augment training volume and strength adaptations.
Limits
Sample size, population, design weaknesses, what was not measured. This section is mandatory and must be substantive. Sample sizes across all sub-experiments were very small (7 to 11 participants). Several protocols used non-randomized, sequential before-and-after designs without parallel control groups or sham cooling controls. Participant characteristics (age, sex) are not detailed in the abstract.
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- supports Palmar cooling lowers core body temperature before exercise as a method to increase and prolong exercise effort.