title: Physical exercises with free weights and elastic bands can improve body composition parameters in postmenopausal women: WEB protocol with a randomized controlled trial.
abstract: OBJECTIVE
  The aim of this study was to assess the impact of a program of supervised physical exercises (WEB protocol) versus home-based exercises on body composition (lean mass and fat mass) in postmenopausal women.
  
  
  METHODS
  The initial sample comprised 60 women who were randomized into two groups. After exclusion, the final randomized sample included a supervised group (n = 16; mean age, 66.4 ± 6.5 y) and a home group (n = 18; mean age, 68.2 ± 6.0 y). Both groups underwent a 12-month intervention with physical exercises, including muscle impact exercises and strength and stretching consisting of two weekly sessions of 60 minutes. Body composition was determined by densitometry.
  
  
  RESULTS
  The supervised group exhibited increased lean mass in the upper limbs (P = 0.003) and lower limbs (P = 0.011), total lean tissue (P = 0.015), and appendicular lean mass index (P = 0.001) compared with baseline. The home group exhibited no differences in the lean mass assessments.
  
  
  CONCLUSIONS
  Our results suggest that regular supervised physical exercises with free weights and elastic bands can promote greater improvements in lean body mass than unsupervised exercises in postmenopausal women.
authors.affiliation: 1Department of Orthopedics and Traumatology, Physiotherapy Sector, Irmandade da Santa Casa de Misericórdia de São Paulo 2Department of Medicine, Endocrinology Discipline, Federal University of São Paulo (UNIFESP) 3Bone Densitometry and Diagnosis Unit - Uddo, Nuclimagem Laboratory 4Department of Orthopedics and Traumatology, Pediatric Group, Irmandade da Santa Casa de Misericórdia de São Paulo, São Paulo, SP, Brasil.
authors.forename: Simoni T
authors.initials: ST
authors.lastname: Bittar
authors.forename: Sergio S
authors.initials: SS
authors.lastname: Maeda
authors.forename: Marília M S
authors.initials: MM
authors.lastname: Marone
authors.forename: Cláudio
authors.initials: C
authors.lastname: Santili
mesh_terms: D015502:Absorptiometry, Photon; D000368:Aged; D001823:Body Composition; D015444:Exercise; D005260:Female; D006801:Humans; D008875:Middle Aged; D017698:Postmenopause; D011446:Prospective Studies; D055070:Resistance Training / Q000379:methods*