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Coll. Antropol. 33 (2009) 1: 111–116
Original scientific paper
The Effects of Strength Training on Some
Parameters of Aerobic and Anaerobic Endurance
Davor [entija, To{o Mar{i} and Dra`an Dizdar
Department of Kinesiological Anthropology and Methodology, Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia
ABSTRACT
The studies exploring the influence of resistance training on endurance in men have produced inconsistent results.
The aim of this study was to examine the influence of an Olympic weight lifting training programme on parameters of
aerobic and anaerobic endurance in moderately physically active men. Eleven physical education students (age: 24.1 ±
1.8 yr, height: 1.77 ±0.04 m, body mass: 76.1 ±6.4 kg; X ±SD) underwent a 12-week, 3 times/wk training programme of
Olympic weight lifting. Specific exercises to master the lifting technique, and basic exercises for maximal strength and
power development were applied, with load intensity and volume defined in relation to individual maximal load (re-
petitio maximalis, RM). Parameters of both, aerobic and anaerobic endurance were estimated from gas exchange data
measured during a single incremental treadmill test to exhaustion, which was performed before, and after completion of
the 12-wk programme. After training, there was a small, but significant increase in body mass (75.8 ±6.4 vs. 76.6 ±6.4,
p<0.05) and peak VO2(54.9 ±5.4 vs. 56.4 ±5.3 mL O2/min/kg, p<0.05), with no significant change of the running speed
at the anaerobic threshold (VAT) and at exhaustion (Vmax) (both p>0.05). However, there was a significant increase of an-
aerobic endurance, estimated from the distance run above VAT, from VAT to Vmax (285 ±98 m vs 212 ±104 m,p<0.01). The
results of this study indicate that changes in both, anaerobic and aerobic endurance due to a 12-wk period of strength
training in untrained persons can be determined from a single incremental treadmill test to exhaustion. The possible
causes of those training effects include several possible mechanisms, linked primarily to peripheral adaptation.
Key words: strength training, weight lifting, aerobic capacity, anaerobic capacity, endurance
Introduction
The implementation of a specific training program-
me, applied in order to develop one motor ability, under
certain circumstances may have an influence on other
motor abilities. The magnitude of this influence, among
other factors, depends on the fitness of the subject: the
lower the fitness status, the greater is the possibility that
other fitness components, not specifically targeted with
the training, will also show an increase. With the in-
crease of the overall fitness, the same training program-
me will have less and less influence on other components
for which is not primarily applied, narrowing its influ-
ence on the primary fitness component1. Zaciorski1stres-
ses that a specific conditioning programme may also have
a negative transfer on other, not targeted fitness compo-
nents. As an example, he quotes the relationship be-
tween the development of maximal strength and aerobic
endurance, which often are inversely related. Viru2em-
phasizes the incompatibility of strength and aerobic en-
durance training, where strength training may hinder
the development of aerobic endurance, and vice versa.
Similarly, Weineck3reports that high volumes of endur-
ance training may have negative influence on speed and
strength. The studies on concurrent strength and aero-
bic endurance training have produced inconsistent re-
sults4–7. Kraemer et al.8report that concurrent training
attenuates the adaptations at the skeletal muscle level
compared to each mode of training when performed in
isolation, which may cause a lack of development in ei-
ther strength or endurance.
Strength training and aerobic conditioning each in-
duce distinct structural and metabolic adaptations in the
body, thus causing opposite training effects9. To elicit
adaptive processes, a stimulus above a certain threshold
is needed to activate protein synthesis in the muscle
cells. The location of synthesis in the cell, and the type of
111
Received for publication September 10, 2008
protein to be synthesized depends on the characteristics
of the stimulus10. With aerobic endurance training, in-
creased protein synthesis will cause an increase in vol-
ume and number of mitochondria and enzymes of the
aerobic metabolism, while protein synthesis linked to
strength training will primarily cause an increase in vol-
ume and number of myofibres7. Viru2states that strength
training usually does not cause a change in the overall
number and volume of mitochondria, but, due to an in-
crease of the muscle volume, the relative density of mito-
chondria is significantly reduced.
A review of scientific literature gives no evidence for
the theoretical assumptions of a negative impact of strength
training on aerobic endurance. Most studies showed no
significant change of VO2max4,6,8,11–13. Hickson et al.4re-
port a small, but statistically significant increase of peak
VO2, and Marcinik et al.12 an increase of intensity at the
lactate threshold. Therefore, the primary aim of this
study was to explore the impact of strength training, a
12-wk Olympic weight lifting training programme on pa-
rameters of aerobic endurance in moderately physically
active men. It has been shown that strength and power
training also leads to an improvement of anaerobic ca-
pacity14,15. Recent studies reported that parameters of
the 'critical power' model – critical power (CP) and anaer-
obic work capacity (AnC) – as measures of the anaerobic
threshold and anaerobic work capacity, can be estimated
from ramp-pattern tests on a cycle ergometer 16,17. As the
mechanical power and work performed in running can-
not be calculated precisely, we hypothesized that the AnC
could be estimated, based on a similar model, from the
distance run above the ventilatory anaerobic threshold
in a standard incremental treadmill test to exhaustion
(Figure 1). Thus, the secondary aim of this study was to
explore the influence of strength training on anaerobic
endurance, estimated by a new method based on mea-
surement of gas exchange data during an incremental
treadmill test to exhaustion.
Methods
Subjects
Eleven male PE students (age: 24.1 ±1.8 yr, height:
1.77 ±0.04 m, body mass: 76.1 ±6.4 kg; X ±SD) partici-
pated in the study. All subjects were moderately active
but untrained, and not on any medication. The proce-
dures and potential risks were explained to each subject
prior to obtaining a written informed consent, in accor-
dance with guidelines set forth by the Helsinki Declara-
tion.
Study design
The subjects participated in a 12-wk Olympic weight
lifting training programme, 3 days per week. The work-
outs were designed to require approximately 1.5 h to
complete and all were supervised by research personnel
associated with the study. During the study, the subjects
abstained from any other organised training or physical
activity. Specific exercises to master the lifting tech-
nique, and basic exercises for maximal strength and
power development were applied in approximately 1:2
ratio. The load intensity was defined in relation to indi-
vidual maximum (repetitio maximalis, RM) as small (S,
<65% RM), medium (M, 65–85% RM), and large (L,
85–100%, RM). The training load parameters for all sub-
jects are summarised in Table 1.
Testing protocol
One to three days before initiation, and within two
days after completion of the strength training program-
me, an incremental test on a calibrated treadmill (Run
Race, Technogym), was performed for the determination
of aerobic and anaerobic capacity parameters. All sub-
jects were familiarized with treadmill running for a pe-
riod of at least 15 minutes prior to first data collection.
The tests were preceded by a short warm-up and stretch-
D. [entija et al.: Effects of Strength Training on Endurance, Coll. Antropol. 33 (2009) 1: 111–116
112
TABLE 1
TRAINING LOAD PARAMETERS FOR ALL SUBJECTS
Subject NoBM (kg) V (kg / 1000) NR INT (kg) IND
1 82 178.60 2680 66.6 0.81
2 78 98.85 2550 38.8 0.49
3 78 160.44 2698 59.5 0.76
4 83 156.78 2525 62.1 0.74
5 64 82.57 2520 32.8 0.51
6 68 146.68 2575 57.0 0.83
7 78 207.80 2669 77.9 0.99
8 78 191.11 2715 70.4 0.90
9 80 182.34 2672 68.2 0.85
10 80 164.99 2771 59.5 0.74
11 68 101.41 2712 37.4 0.54
X±SD 76.1 ±6.4 152.0 ±40.9 2644 ±86 57.3 ±14.7 0.74 ±0.16
BM – body mass, V – total load volume (in tonnes), NR – number of repetitions, INT – intensity index (Vx1000/NR),
IND – relative intensity index (INT/BM)
ing procedure. Gas exchange data were measured breath-
-by-breath using a metabolic measurement cart (Quark
b2, Cosmed). Before each test, the gas analyzers were cal-
ibrated using gases of known concentration, and the flow
meter was calibrated using a 3-L syringe. Heart rate was
recorded during the tests using a HR monitor (Polar
Electro, Kempele, Finland). The test started at the walk-
ing speed of 3 km h–1 for 3 min after which the speed was
increased by 1 km h–1 every min. The subjects walked the
first four stages (up to 6 km h–1), and continued running
from 7 km h–1 until volitional exhaustion. The last half or
full stage the subject could sustain (for either 30 or 60 s)
was defined as the subject’s maximal speed (Vmax). Dur-
ing recovery, the subjects walked at 5 km h–1 for 5 min-
utes.
Data collection and analysis
After completion of the tests, gas exchange data and
HR were averaged at 30 s intervals. Graphical determi-
nation of the aerobic and anaerobic gas exchange thresh-
olds was done by the simplified V-slope method18. When
indeterminate, the V-slope method was supported with
inspection of the respiratory exchange ratio, ventilation
and ventilatory equivalents for O2and CO2. The highest
oxygen uptake for any 30-s period recorded in the incre-
mental running test was defined as VO2max. The anaero-
bic capacity for running (AnC) was estimated by calculat-
ing the sum of distances run at each running speed above
VAT, to the point of exhaustion (Figure 1):
AnC = k ½n(n + 1)
k = 16.67 m/min2, treadmill acceleration (additional dis-
tance travelled in 1 min for an increase in speed of 1
km/h); n = time of running from VAT to Vmax, in minutes.
The results are presented as X ±SD for all subjects.
The normality of appropriate data sets was confirmed by
the Kolmogorov-Smirnov test. Paired t-tests were used to
make comparisons between parameters before and after
treatment. A value of p<0.05 was established a priori to
determine statistical significance. The program Statis-
tica 7.0 was used for statistical analysis.
Results and Discussion
All subjects completed all workouts. Table 2 shows
the values of the spiroergometry variables of the incre-
mental treadmill tests performed before and after com-
pletion of the strength training. The influence of resis-
tance training on parameters of body strength and power
were explored, and reported elsewhere19. Briefly, several
parameters of upper and lower body strength and power
increased significantly with training, as expected. The
relationship between running speed and VO2of the pre-
training and posttraining treadmill tests for one subject
are presented in Figure 2.
The main finding of this study was the diverse influ-
ence of the weight training on several parameters of the
aerobic, as well as anaerobic capacity. The loading sche-
me used in this study caused a small, but statistically sig-
nificant increase in VO2max/kg (2.7%), in accordance with
the results of several other studies, which showed small
increases of VO2max (less than 4%) with resistance train-
ing in untrained or moderately active individuals4,20–22,
while no significant influence of strength training on
VO2max is reported in trained subjects23,24. Zaciorski1ad-
dresses this issue stating that, with increasing fitness,
the same training load elicits less and less effect on an
ability for which it is not specifically intended. The mag-
D. [entija et al.: Effects of Strength Training on Endurance, Coll. Antropol. 33 (2009) 1: 111–116
113
1,9
2,4
2,9
3,4
3,9
4,4
4,9
5,4
0 150 300 450 600 750
t
(
sec
)
Vmax
V(m/s)
VAT
tAT tmax
AnC
Fig. 1. Schematic representation of a ramp running test and cal-
culation of the estimated anaerobic capacity (AnC). Vmax – maxi-
mal running speed, VAT – running speed at the anaerobic thresh-
old, tmax – overall test duration, tAT – test duration from start to
VAT.
15
20
25
30
35
40
45
50
55
60
65
579
11 13 15 17 19 21
V
(
km/h
)
Pretraining
Posttraining
VO 2max
AnC II
AnC
Vmax
VAT
VO (mL/min/kg)
2
Fig. 2. Oxygen uptake in relation to running speed of the pre- and
post-training treadmill tests for one subject; there is an increase
in Vmax and VO2max, with no change in VAT.VO
2max – maximal
oxygen uptake, VAT – running speed at the anaerobic threshold,
Vmax – maximal running speed, AnC I, II – speed range from VAT
to Vmax.
nitude of cardiorespiratory adaptation depends primarily
on the intensity, frequency and duration of the exercise.
To reach a positive effect, it seems that a minimal inten-
sity level of 45–50% VO2max has to be attained11. In this
context, it appears that the duration, frequency, and the
intensity of strength exercises used in this study were
sufficient to result in an increase in VO2max/kg. A possi-
ble alternative, or additional mechanism of the small,
but statistically significant increase in VO2max/kg in-
cludes body composition changes (decrease of fat mass
and increase in muscle mass), that are linked to strength
training25–28.
Most studies investigating the influence of strength
training on the lactate threshold (LT) found no effect, ex-
cept the study of Marcinik et al.12 that reports a 12% in-
crease of the intensity at LT after strength training. The
influence of resistance training on the anaerobic gas ex-
change threshold (also called respiratory compensation
point29), to our best knowledge, has not been investi-
gated so far. In our study, the average running speed at
the anaerobic threshold was somewhat lower after, than
at the start of strength training, suggesting an opposite
(negative) effect than on VO2max; however, this difference
was not statistically significant (p=0.148). After the trai-
ning, despite a lower average VAT, the average maximal
running speed achieved in the test was higher, although
this difference was also not statistically significant (p=
0.134). If the test is performed to exhaustion, as in this
study, then the maximal running speed (Vmax) achieved
in the test should be influenced, in part, by the anaerobic
capacity of the subject. The anaerobic capacity/speed en-
durance is of particular significance after the subject
reaches the speed at the anaerobic threshold in the incre-
mental test. The higher is the anaerobic capacity of the
subject, the longer will he/she endure at speeds above
VAT, thus achieving a higher maximal speed in the test.
Although VAT and Vmax did not differ significantly before
and after treatment, the distance run from the anaerobic
threshold (VAT) to maximal speed (Vmax) above VAT,asa
measure of the anaerobic capacity, significantly increa-
sed after training (p<0.05). The subjects gained large im-
provement of the AnC with strength and power training,
which equalled 34% on average. This is in accordance
with most studies showing a positive influence of strength
training on anaerobic power and capacity4,14,15,25,30.On
the contrary, in the study of Minahan et al.31 there was
no increase of anaerobic capacity (estimated from the
maximal accumulated O2deficit) after an 8-wk strength
training programme. The underlying muscular adapta-
tions responsible for the improved anaerobic running en-
durance due to the loading scheme used in this study are
unknown. The possible mechanisms involved could in-
clude: a) increases in myofibre size: there is a small, but
statistically significant increase in body mass with
strength training (Table 2), supposedly due to body com-
position changes usually linked to strength training (in-
crease in lean body mass and decrease of fat mass)25–28;b)
changes in myofiber contractile properties and fiber-type
proportions; heavy-resistance strength training results
in right-to-left muscle fiber-type transformation, i.e.,
there is a decrease in type IIX fibers in the trained mus-
cles with a concomitant increase in type IIA fibers32.We
suppose that the increase of Vmax and AnC induced by re-
sistance training, followed an increase in the number
and size of fast twitch fibers in leg extensor muscles that
are primarily activated at higher running speeds, as well
as an increase of enzymatic conversion towards anaero-
bic metabolism that occurs with specific fiber-type adap-
tation, and c) improved neuromuscular characteristics
and running economy30; the running economy, however,
did not change significantly between pre- and post- train-
ing, as shown by average VO2values at lower, as well as
at higher running speeds (Table 2). Tanaka and Swen-
sen7report that the improvement in muscular strength
and anaerobic power acquired through resistance train-
ing could enhance running performance by better sus-
D. [entija et al.: Effects of Strength Training on Endurance, Coll. Antropol. 33 (2009) 1: 111–116
114
TABLE 2
SPIROERGOMETRY PARAMETERS IN THE TREADMILL TESTS BEFORE AND AFTER STRENGTH TRAINING
Before training After training p
Body mass (kg) 75.8 ±6.4 76.6 ±6.4 0.022
VO2max (L/min) 4.17 ±0.57 4.32 ±0.57 0.017
VO2max/kg (mL/min/kg) 54.9 ±5.4 56.4 ±5.3 0.029
VAT (km/h) 12.3 ±2.0 11.9 ±1.7 0.148
%VO2max 82.3 ±8.4 82.9 ±5.0 0.816
Vmax (km/h) 16.7 ±1.7 17.1 ±1.8 0.134
AnC (m) 212 ±104 285 ±98 0.002
VO2@6 km/h (mL/min/kg) 21.3 ±1.1 21.5 ±1.7 0.645
VO2@10 km/h (mL/min/kg) 39.7 ±2.6 40.5 ±2.8 0.129
VO2@14 km/h (mL/min/kg) 50.0 ±3.0 50.9 ±3.1 0.160
VO2max – maximal oxygen uptake, VO2max/kg – relative VO2max (per kg body mass), VAT – running speed at the anaerobic threshold,
%VO2max –VO
2at VAT,as%ofVO
2max,V
max – maximal running speed achieved in the test, AnC – distance run from VAT to Vmax above the
anaerobic threshold, VO2@6, 10, 14 km/h (mL/min/kg) – oxygen uptake at respective running speeds
taining attacks and sprint in the finish. This assumption
is confirmed by the VO2/running speed relationships ob-
served in this study (typical data for one subject are
shown in Figure 2), with oxygen uptake decreasing in the
the last stages of both tests, probably due to metabolic
acidosis leading to inhibition of muscle contraction and
exhaustion. We assume that resistance training and the
associated adaptations resulted in a postponement of aci-
dosis and VO2decrease, causing exhaustion at a later
stage in the second test.
The major limitation of the present study is the ab-
sence of a control group, which would have added to the
plausibility of our conclusions on the causality between
the intervention and induced changes in aerobic and an-
aerobic endurance. However, we can exclude the influ-
ence of factors like growth and development, or technical
error (same calibration gasses were used in both mea-
surements) on the observed results, which can hardly be
regarded as coincidental. Also, with a larger subject sam-
ple, the observed trend of opposite effect of the training
on VAT and VO2max might have reached statistical signifi-
cance. However, a large scale study would be needed to
confirm those assumptions.
Conclusion
In conclusion, although some aspects of this study
could have been improved, including a control group and
body composition analysis, the results indicate that a
three-month period of strength training in moderately
physically active young men can induce increases in
both, anaerobic and aerobic endurance, combined with a
small increase in body mass. In relation to the aerobic ca-
pacity, the applied strength training in untrained male
subjects caused a small, but statistically significant in-
crease of peak oxygen uptake, without a significant chan-
ge of the anaerobic threshold. Concurrently, it has been
demonstrated that a standard incremental VO2max tread-
mill test to volitional exhaustion can also be used to esti-
mate the influence of a training intervention on the an-
aerobic capacity (34% increase in this study), by calcu-
lating a novel parameter (AnC) based on the speed range
between the anaerobic threshold and the speed at ex-
haustion. The physiological background of those training
effects includes several possible causes, linked primarily
to peripheral adaptive mechanisms.
The authors wish to recognize the contribution of mr.
Luka Radman to the realization and monitoring of the
training programme. The authors also would like to ex-
press appreciation to the subjects for their voluntary par-
ticipation in this study.
The study was supported in part by grant from Cro-
atian Ministry of Science, Education and Sport n. 034-
0342607-2279.
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D. [entija
Faculty of Kinesiology, University of Zagreb, Horva}anski zavoj 25, 10000 Zagreb, Croatia
e-mail: dsentija@kif.hr
D. [entija et al.: Effects of Strength Training on Endurance, Coll. Antropol. 33 (2009) 1: 111–116
115
EFEKTI TRENINGA SNAGE NA PARAMETRE AEROBNE I ANAEROBNE IZDR@LJIVOSTI
SA@ETAK
Istra`ivanja utjecaja treninga jakosti i snage na izdr`ljivost kod ljudi pokazala su proturje~ne rezultate. Osnovni cilj
ovog rada bio je utvrditi utjecaj 3-mjese~nog programa olimpijskog dizanja utega na parametre aerobne i anaerobne
izdr`ljivosti u netreniranih, tjelesno aktivnih osoba. Jedanaest studenata kineziologije (dob: 24,1 ±1,8 god, visina: 1,77
±0,04 m, tjelesna masa: 76,1 ±6,4 kg; X ±SD) provelo je program olimpijskog dizanja utega u trajanju od 12 tjedana, 3x
tjedno. Primijenjene su specifi~ne vje`be tehnike dizanja i bazi~ne vje`be za razvoj maksimalne jakosti i snage. Inten-
zitet i volumen optere}enja odre|en je na osnovu individualnog maksimalnog optere}enja (repetitio maximalis,RM).
Svi ispitanici prije i nakon trena`nog programa proveli su progresivni test s finom gradacijom optere}enja na pokret-
nom sagu, uz direktno pra}enje varijabli izmjene di{nih plinova, s ciljem utvr|ivanja parametara aerobnog i anaerob-
nog kapaciteta. Nakon tretmana, utvr|en je mali, ali zna~ajan porast tjelesne mase (75,8 ±6,4 vs 76,6 ±6,4 kg, p<0,05)
i maksimalnog primitka kisika (54,9 ±5,4 vs 56,4 ±5,3 mL O2/min/kg, p<0,05), bez zna~ajnih promjena u vrijednostima
brzine tr~anja pri anaerobnom pragu (VAT) i pri iscrpljenju (Vmax) (p>0,05). Me|utim, do{lo je do zna~ajnog pove}anja
anaerobne (tj. brzinske) izdr`ljivosti, procijenjene prema pretr~anoj udaljenosti iznad VAT,odV
AT do Vmax (212 ±104 m
vs 285 ±98 m,p<0,01). Rezultati ovog istra`ivanja ukazuju da se promjene i aerobne i anaerobne izdr`ljivosti u netre-
niranih osoba, uslijed 12-tjednog treninga jakosti, mogu utvrditi jedinstvenim testom progresivnog optere}enja do is-
crpljenja na pokretnom sagu. Mogu}i uzroci promjene veli~ine energetskih kapaciteta uslijed primijenjenog trena`nog
programa snage uklju~uju razli~ite mehanizme, povezane prvenstveno s perifernom adaptacijom.
D. [entija et al.: Effects of Strength Training on Endurance, Coll. Antropol. 33 (2009) 1: 111–116
116