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Whole-Body Aerobic Resistance Training Circuit Improves Aerobic Fitness and Muscle Strength in Sedentary Young Females
Abstract
This study aimed to determine if a time-effective whole-body aerobic resistance-training circuit using only body-weight exercises is as effective in improving aerobic and anaerobic fitness, as well as muscular strength and endurance as a traditional concurrent style training combining resistance and endurance training. Thirty-four sedentary females (20.9±3.2 y; 167.6±6.4 cm; 65.0±15.2 kg) were assigned to either: 1) a combined resistance and aerobic exercise group (COMBINED; n=17); or 2) a circuit-based whole-body aerobic resistance-training circuit group (CIRCUIT; n=17). Training was 3 days per week for 5 weeks. Pre- and post-training measures included a VO2peak test, anaerobic Wingate cycling test, and muscular strength and endurance tests. Following training, VO2peak improved with CIRCUIT by 11% (p=0.015), with no change for COMBINED (p=0.375). Both relative peak power output and relative average power output improved with CIRCUIT by 5% (p=0.027) and 3.2% (p=0.006) respectively and with COMBINED by 5.3% (p=0.025) and 5.1% (p=0.003). Chest and hamstrings 1-RM improved with CIRCUIT by 20.6% (p=0.011) and 8.3% (p=0.022) and with COMBINED by 35.6% (p<0.001) and 10.2% (p=0.004) respectively. Only the COMBINED group improved back (11.7%; p=0.017) and quadriceps (9.6%; p=0.006) 1-RM. The COMBINED group performed more repetitions at 60% of their pre-training 1-RM for back (10.0%; p=0.006) and hamstring (23.3%; P=0.056) vs CIRCUIT. Our results suggest that a circuit-based, whole-body aerobic resistance-training program can elicit a greater cardiorespiratory response and similar muscular strength gains with less time commitment, compared to a traditional resistance training program combined with aerobic exercise.
... It has been shown that this kind of training induces aerobic improvement to the same extent as traditional endurance training [9,10]. This is highlighted by a recent review with meta-analysis, demonstrating the positive effect of circuit resistance training on CRF in middle-aged and older women [11] Moreover, this is also underlined by the study of Myers et al. [12], demonstrating that a circuit-based training with body-weight exercises elicited even greater improvements than a traditional training program. Moreover, both low resistance circuit and endurance training (over 12 weeks, 3 days per week) effectively improved aerobic capacity in sedentary adults [13]. ...
... According to international physical activity guidelines, adults should accumulate at least 150 min of moderate-to-vigorous-intensity physical activity per week [14][15][16], including both aerobic exercise and resistance training [7] for promoting health and improving CRF. Several studies on sedentary and untrained populations with three supervised training sessions/week showed the beneficial influence of physical activity on CRF, body composition, and quality of life [12,17,18]. However, the transfer of the published results into real life turns out to be challenging, as a large proportion of people fail to meet the above-mentioned recommendation of 150 min of physical activity [12,19,20]. ...
... Several studies on sedentary and untrained populations with three supervised training sessions/week showed the beneficial influence of physical activity on CRF, body composition, and quality of life [12,17,18]. However, the transfer of the published results into real life turns out to be challenging, as a large proportion of people fail to meet the above-mentioned recommendation of 150 min of physical activity [12,19,20]. More concerning is the fact that approximately 50% of adults fail to perform at least one bout of exercise per week [12]. ...
The purpose of the study was (1) to investigate the effects of regular long-term circuit training (once per week) on cardiorespiratory fitness (CRF) in sedentary adults and (2) to compare training progress with the effects of continued exercise participation by regularly active age-matched individuals. Ten sedentary, middle-aged (51 ± 6 years) individuals (sedentary group, SG) of both sexes performed 32 weeks (1 training session/week) of supervised circuit training and 10 weeks of self-managed training. Effects were compared to an age-matched group (51 ± 8 years; n = 10) of regularly active individuals (active group, AG). CRF (expressed as peak oxygen uptake: VO2peak; peak power output: PPO) and systemic blood pressure (BP) during the incremental test were measured at the start and after the training intervention. CRF decreased significantly within the AG (VO2peak: 43.1 ± 7.3 vs. 40.3 ± 6.5 mL/min/kg, p < 0.05; PPO: 3.3 ± 0.6 vs. 3.1 ± 0.6; p < 0.05) but was maintained in the SG. In addition, significant improvements in restoration of the oxygen level in leg muscles after exercise and reduced systolic BP (180 ± 14 vs. 170 ± 17 mmHg, p = 0.01) at submaximal exercise were found within the SG. However, differences in changes from pre to post did not reach significance between groups. In contrast to the regularly active individuals, circuit training once per week over 32 weeks prevented the aging-related decline of CRF in previously sedentary subjects and reduced systolic BP during submaximal exercise, indicating improved exercise tolerance.
... This contrasts with the present study, in which a sufficient effect was obtained even with 30-min exercise sessions twice a week. This result suggested the time efficiency of the circuit program, as shown in the comparison with the combined program in a previous report 25 . In addition, as reported previously, people with CMP appear responsive to lower exercise dosage. ...
... Exercise programs that integrate both resistance exercise and aerobic training have increased in demand because of their ability to meet exercise guidelines in a time-efficient manner 51 . Moreover, circuit training allows numerous people to participate in the same training session because of the low total duration of the exercises 24,25 , which promotes high retention and adherence 52 . Exercising with others has also been reported to be useful for preventing depression in older adults 53 . ...
... ROC curve for the exercise frequency as a predictor of drop-out (AUC = 0.68). The triangle on curve shows optimal cut-off point(25), corresponding with the maximum sum of sensitivity (70.0%) and specificity (62.2%). ROC = receiver operating characteristic, AUC = area under the curve.Scientific Reports | (2021) 11:14939 | https://doi.org/10.1038/s41598-021-91731-0 ...
Although exercise is beneficial for chronic musculoskeletal pain (CMP), the optimal type and amount of exercise are unclear. This study aimed to determine the impact of circuit training that combines aerobic and resistance exercises on adult women with CMP. A total of 139 women with CMP underwent circuit training for 3 months and were asked to complete the following questionnaires at baseline and 3 months later: Numeric Rating Scale (NRS), Pain Catastrophizing Scale (PCS), Roland-Morris Disability Questionnaire (RDQ), Shoulder36, and Knee injury and Osteoarthritis Outcome Score (KOOS). Significant improvements were observed in NRS, PCS, RDQ, and KOOS activities of daily living (ADL) scores after the intervention relative to baseline (p < 0.0001, p = 0.0013, 0.0004, and 0.0295, respectively), whereas shoulder function did not improve. When considering the impact of exercise frequency, NRS scores improved regardless of exercise frequency. Furthermore, PCS, RDQ, and KOOS scores improved in participants who exercised at least twice a week (24 sessions over the course of 3 months). In conclusion, CMP, pain catastrophizing, and physical function in adult female fitness club participants with CMP of NRS 4 or higher improved after 3 months of aerobic-resistance circuit training.
... Alternatively, during COVID-19 physical distancing, body weight, elastic band, and suspension band exercises can also be adapted to maintain or improve CRF while being time-efficient and enjoyable. Individuals can perform large muscle group exercises, either continuously or intermittently, which increase oxygen consumption and, over time, the CRF (Burd et al., 2010;Myers et al., 2015;Tabata, 2019). Several bodyweight (e.g., jumping jacks, butt kicks, squat sidekick), elastic resistance bands (e.g., overhead squat, push-ups), and suspension bands (e.g., squat or a variation to single-leg squat, hamstring curl, low row, and chest press) exercises can be performed even by individuals with low CRF. ...
... They only need to perform exercises with body weight, elastic band exercise, and suspension bands to voluntary interruption (i.e., close to concentric muscle failure) to maximize the neuromuscular stimulus. The rest interval between sets and exercises can be short (e.g., 15-30 s) or long (e.g., 1-4 min) (Feito et al., 2018) while alternating the exercise mode, or upper and lower limbs (Myers et al., 2015) and maintaining the %maxHR range during exercise. For example, Myers et al. (2015) trained young women with a traditional training program to increase strength, muscle mass, and CRF, performed with weightlifting machines, cycle ergometer, treadmill, or bodyweight exercise. ...
... The rest interval between sets and exercises can be short (e.g., 15-30 s) or long (e.g., 1-4 min) (Feito et al., 2018) while alternating the exercise mode, or upper and lower limbs (Myers et al., 2015) and maintaining the %maxHR range during exercise. For example, Myers et al. (2015) trained young women with a traditional training program to increase strength, muscle mass, and CRF, performed with weightlifting machines, cycle ergometer, treadmill, or bodyweight exercise. The researchers reported that a bodyweight exercise program induced superior CRF gains and similar muscle strength gains compared to weight lifting machines, cycle ergometer, and treadmill. ...
There is emerging evidence that decreased muscle mass and cardiorespiratory fitness (CRF) are associated with increased risk of cancer-related mortality. This paper aimed to present recommendations to prescribe effective and safe exercise protocols to minimize losses, maintain or even improve muscle mass, strength, and CRF of the cancer patients who are undergoing or beyond treatment during the COVID-19 era. Overall, we recommend performing exercises with bodyweight, elastic bands, or suspension bands to voluntary interruption (i.e., interrupt the exercise set voluntarily, according to their perception of fatigue, before concentric muscular failure) to maintain or increase muscle strength and mass and CRF during COVID-19 physical distancing. Additionally, rest intervals between sets and exercises (i.e., long or short) should favor maintaining exercise intensities between 50 and 80% of maxHR and/or RPE of 12. In an exercise program with these characteristics, the progression of the stimulus must be carried out by increasing exercise complexity, number of sets, and weekly frequency. With feasible exercises attainable anywhere, modulating only the work-to-rest ratio and using voluntary interruption, it is possible to prescribe exercise for a wide range of patients with cancer as well as training goals. Exercise must be encouraged; however, exercise professionals must be aware of the patient’s health condition even at a physical distance to provide a safe and efficient exercise program. Exercise professionals should adjust the exercise prescription throughout home confinement whenever necessary, keeping in mind that minimal exercise stimuli are beneficial to patients in poor physical condition.
... Including free-weight exercises in a circuit format has been previously reported to produce many different gains in physical fitness (e.g., flexibility, muscle strength, muscle endurance, power, body composition, cardiovascular and cardiorespiratory endurance) in recreationally active females (McRae et al., 2012;Buckley et al., 2015;Myers et al., 2015) and healthy men (Schaun et al., 2018), in a relatively short amount of time. Acute adjustments were also detected, such as higher blood lactate concentrations, heart rate (HR) and rating of perceived exertion (RPE) values (McRae et al., 2012;Skidmore et al., 2012;Buckley et al., 2015;Sperlich et al., 2017). ...
... Acute adjustments were also detected, such as higher blood lactate concentrations, heart rate (HR) and rating of perceived exertion (RPE) values (McRae et al., 2012;Skidmore et al., 2012;Buckley et al., 2015;Sperlich et al., 2017). A continuous circuit-based whole-body aerobic resistance training program with rotated exercises in a fixed time span can elicit a greater cardiorespiratory response and similar muscular strength gains with less time commitment compared with a traditional resistance-and aerobic training program (Myers et al., 2015). But an interval-type regime with functional whole body movements like e.g., jumping jacks or burpees (McRae et al., 2012) has limited effects on strength. ...
... Since the benefits of these individual elements have been recently identified, combining them have shown to be a promising approach for people to improve their fitness in a timeefficient way. Previous investigations have shown promising, but also different outcomes depending on the specific training protocol (de Vreede et al., 2005;Buckley et al., 2015;Myers et al., 2015;Roy et al., 2018;Evangelista et al., 2019;Menz et al., 2019;Batrakoulis et al., 2020). We hypothesize that functional, and intensive interval training in a circuit format will lead to significant improvements in physical fitness in a training group compared to a non-intervention control group. ...
Even though physical activity is an important aspect of health, lack of time or motivation impede people from working out regularly. One type of training program that is both efficient and motivating is functional interval-type outdoor training. To evaluate this, our study had 81 participants complete a battery of physical performance tests (incremental treadmill test, core stability test and functional fitness test) before and after an 8-week outdoor interval-type training intervention. Training procedures included multimodal and high-intensity exercises performed in consistent, small groups. Results showed that the interval training program produced significant increases in the intervention group (n = 43) in functional and strength exercises (p < 0.001; squat (+27%), burpee (+24%), bridge (+39%), push-up (+34%), sit-up (+25%), high knees (+25%), row (+19%), effect sizes 0.4–0.11) for almost all parameters in comparison to a non-intervention control population (n = 38). Interestingly, trunk stability increased significantly (p < 0.001; flexion (+86%), extension (+43%), lateral left (+39%), lateral right (+32%), effect sizes 0.3–0.15) even though it was not explicitly trained; this was rather a secondary outcome of the functional exercises. Drop-out rates (Intervention group: 27%) suggest that this form of training seems to improve adherence to exercise and may help participants to stay committed to regular, intense activity. By simultaneously triggering adaptations in functional fitness, endurance and whole-body movements, this program can be used by people at different training levels.
... Popular training methods aimed at improving V O 2max are circuit and high-intensity interval training (HIIT) and are routinely adopted by the general population, health and fitness professionals and researchers [6]. Circuit training (CT) is typically performed at a moderate or high intensity, over a period of 30-50 min and involves a range of aerobic, body weight and resistance exercises with minimal rest [7,8]. Low-volume HIIT is defined as 'brief, intermittent bursts of vigorous activity, interspersed by periods of rest or low intensity exercise' [9], typically prescribed at a training intensity between 80 and 100% of heart rate maximum (HR max ) [10]. ...
... Low-volume HIIT is defined as 'brief, intermittent bursts of vigorous activity, interspersed by periods of rest or low intensity exercise' [9], typically prescribed at a training intensity between 80 and 100% of heart rate maximum (HR max ) [10]. Whole-body CT and low-volume HIIT consisting of 8-12 1-min interval bouts, interspersed with a similar recovery time have been shown to improve cardiometabolic health and cardiorespiratory fitness (CRF) [8,[11][12][13][14][15][16]. Increases in V O 2max and the anaerobic threshold (AT) have been observed following CT; however, published studies are limited to sedentary and older populations, with further markers of CRF not fully explored [8,17]. ...
... Whole-body CT and low-volume HIIT consisting of 8-12 1-min interval bouts, interspersed with a similar recovery time have been shown to improve cardiometabolic health and cardiorespiratory fitness (CRF) [8,[11][12][13][14][15][16]. Increases in V O 2max and the anaerobic threshold (AT) have been observed following CT; however, published studies are limited to sedentary and older populations, with further markers of CRF not fully explored [8,17]. Comparable improvements in V O 2max and the AT have been shown following low-volume HIIT, with increases in maximum oxygen pulse ( V O 2 /HR) also observed [16,18,19]. ...
Purpose
High-intensity interval training (HIIT) and circuit training (CT) are popular methods of exercise, eliciting improvements in cardiorespiratory fitness (CRF). However, direct comparisons of these two training methods are limited. We investigated the effects of HIIT and CT on CRF.
Methods
Thirty-nine apparently healthy middle-aged participants [HIIT; mean age: 42.5 ± 12.3; \(\dot{V}{\text{O}}_{2\hbox{max} }\) 31.5 ± 7.1 (ml kg⁻¹ min⁻¹); 52% males; CT; mean age: 41.2 ± 12.9; \(\dot{V}{\text{O}}_{2\hbox{max} }\) 31.4 ± 6.8 (ml kg⁻¹ min⁻¹); 57% males] were randomly allocated to two sessions per week of HIIT or CT over 8 weeks. HIIT performed ten 1-min cycle-ergometry intervals at > 85% HRmax, separated by ten 1-min intervals of active recovery. The CT group performed up to 40-min of CT at 60–80% HRmax. CRF was measured using maximum oxygen uptake (\(\dot{V}{\text{O}}_{2\hbox{max} }\)), ventilatory anaerobic threshold (\(\dot{V}{\text{O}}_{2}\) at VAT) and maximum oxygen pulse (\(\dot{V}{\text{O}}_{2}\)/HR).
Results
\(\dot{V}{\text{O}}_{2\hbox{max} }\) increased by 12% following HIIT (mean difference 3.9 ml kg⁻¹ min⁻¹; 95% CI: 2.8–4.9; P < 0.001), and 3% in CT (mean difference 1.0 ml kg⁻¹ min⁻¹; 95% CI: − 0.4 to 2.0; P = 0.060). \(\dot{V}{\text{O}}_{2}\) at VAT increased by 16% following HIIT (mean difference 2.4 ml kg⁻¹ min⁻¹; 95% CI: 1.6–3.1; P < 0.001) and 4% in CT (mean difference 0.7 ml kg⁻¹ min⁻¹; 95% CI: − 0.1 to 1.4; P = 0.085). \(\dot{V}{\text{O}}_{2}\)/HR increased by 11% following HIIT (mean difference 1.4 ml beat⁻¹; 95% CI: 0.9–2.0; P < 0.001) and 1% after CT (mean difference 0.3 ml beat⁻¹; 95% CI: − 0.3 to 0.8; P = 0.318).
Conclusion
Our study demonstrated that HIIT led to greater improvements in CRF when compared to CT.
Clinical trial registration
ClinicalTrials.gov Identifier: NCT03700671.
... This is a type of combination training that incorporates both multi-joint resistance training and calisthenics exercises; it keeps the heart rate elevated during a training session. In addition, the metabolic cost of these types of exercise training is higher compared to traditional resistance training [20], even in compared to the combination of traditional resistance training and aerobic training [21]. During CRT, the individual moves from one exercise to another as quickly as possible with very little rest between exercises, which results in a short exercise session time. ...
... During CRT, the individual moves from one exercise to another as quickly as possible with very little rest between exercises, which results in a short exercise session time. Progressive CRT is a unique mode of exercise that can reduce adiposity while increasing the skeletal muscle mass at the same time [21,22]. Hence, it has also been shown the association between body composition changes and inflammation [23]. ...
... Most of the studies examined the effect of aerobic training and traditional resistance training on adipokines and circulating inflammatory indicators. However, with regard to superior advantages of CRT to traditional resistance and aerobic training [21], the influence of CRT on circulating adipokines related to cardiometabolic risk factors and inflammatory biomarkers in obese individuals is not yet fully understood. Therefore, the purpose of this study was twofold: first, to investigate the effects of eight weeks of CRT on acute phase protein inflammatory markers levels and body composition, and second, to examine the effects of CRT on cardiometabolic risk factors and insulin resistance in inactive obese young men. ...
Background
Circuit resistance training (CRT) is a time-efficient exercise modality for improving skeletal muscle and cardiovascular fitness. But the beneficial role of CRT in obese individuals is still not well understood. This study explores the reducing effects of progressive CRT on inflammatory biomarkers and cardiometabolic risk factors in obese young men.
Methods
Thirty obese men (Body mass index (BMI): 30.67 ± 3.06; age: 23 ± 3.2 years) were divided into CRT and control groups. The CRT was performed for eight-weeks (3 times/week, 65–85% of 1 repetition maximum). Fasting blood samples were taken pre and post intervention for analyzing apelin, chemerin, serum amyloid A (SAA), C reactive protein concentrations (CRP), lipid profile, and insulin resistance index. The data were assessed by two-way repeated measures ANOVA.
Results
Body mass, BMI and waist to hip ratio (WHR) were significantly decreased after training intervention (P < .05). Compared to the control group, the plasma concentrations of Chemrin (P = .038), SAA (P = .004), insulin (P < .001), insulin resistance index (P < .001), total cholesterol (P = .033), triglyceride (P < .001), and low-density lipoprotein (P = .039), were significantly mitigated in the CRT group, but high-density lipoprotein plasma levels increased in the CRT group compared to that of the control group (P = .035). There was no significant difference between two groups in apelin and CRP (P > .05). Moreover, insulin resistance was positively correlated with apelin (r = 0.56) and chemerin (r = 0.51). Also, chemerin had a positive correlation with SAA (r = 0.49), and WHR (r = 0.54).
Conclusion
CRT caused an improvement in inflammation and cardiometabolic risk factors in young obese men, and this improvement was accompanied by decreased insulin resistance.
Keywords
AdipokineInflammationObesityExercise training
... However, when continuous endurance and resistance exercise training programs are applied as discrete exercise modes within the same training regimen are time-consuming and may have high attrition and low compliance rates [17]. On the other hand, highintensity exercise protocols (HIIT) incorporating mainly cardiovascular activities performed in interval and/or circuit fashion have been proposed [18][19][20] because they are time-efficient [21] and they also improve aerobic capacity [22], body composition [23], resting metabolic rate [24] and skeletal muscle mitochondrial metabolism [25] in healthy, sedentary overweight and obese adults. HIIT-induced changes in mitochondrial function may explain its greater effectiveness in inducing positive metabolic adaptations compared to traditional endurance and/or resistance exercise training protocols even when no diet intervention is applied in weight loss trials [26]. ...
... Based on previous training studies with overweight individuals (e.g., [15,20,22,23]), a preliminary power analysis (effect size >0.55, probability error of 0.05, two-tailed alpha level, power of 0.9) using the G Ã Power 3.0.10 ...
... A supervised, small-group (5-10 women/session) training protocol was performed three times/week (with a 48-hour recovery between sessions), with the use of asynchronous music, for 40 weeks. Exercises incorporated fundamental movement patterns using bodyweight as resistance [19,20] or adjunct portable modalities [28]. Each session was preceded by a 10-min warm-up (low-intensity endurance exercise, stretching exercises and mobility exercises) and followed by a 5-min cool-down period (walking/stretching exercises). ...
This randomized controlled trial examined body mass, body composition, energy balance and performance responses of previously sedentary overweight/obese women to a circuit-type integrated neuromuscular training program with alternative modalities. Forty-nine healthy overweight or class I obese females (36.4±4.4 yrs) were randomly assigned to either a control (N = 21), training (N = 14) or training-detraining (N = 14) group. In weeks 1-20, the training groups trained three times/week using 10-12 whole-body exercises of progressively increased intensity/volume, organized in timed interval circuit form. In weeks 21-40, the training group continued training whereas the training-detraining group not. Heart rate, perceived exertion, blood lactate, exertion, oxygen consumption and excess post-exercise oxygen consumption were measured for one session/phase/person and exercise energy expenditure was calculated. Energy intake, habitual physical activity, resting metabolic rate, body composition, body mass, strength and maximal oxygen consumption were measured at baseline, mid-intervention and post-intervention. A two-way repeated measures ANOVA was used to determine differences between three time points and three groups. In C, VO2max declined (p
... M etabolic training (i.e., high-intensity interval training) programs have become popular within the strength and conditioning and general fitness communities. Metabolic training programs integrate several modalities including resistance exercise (RE), speed, agility, and plyometric and aerobic forms of exercise that use large muscle-mass exercises performed almost continuously with very little rest in between sets (4,30,41). The integrated, continuous training structure performed with moderate to high intensities yield large cardiovascular and metabolic demands compared with traditional circuit structures (41) and has the capacity to improve several health-and skill-related fitness components (4,26,30). ...
... Metabolic training programs integrate several modalities including resistance exercise (RE), speed, agility, and plyometric and aerobic forms of exercise that use large muscle-mass exercises performed almost continuously with very little rest in between sets (4,30,41). The integrated, continuous training structure performed with moderate to high intensities yield large cardiovascular and metabolic demands compared with traditional circuit structures (41) and has the capacity to improve several health-and skill-related fitness components (4,26,30). Studies have shown that these types of training programs can increase aerobic fitness, muscle strength, power, and endurance (4,26,30) and are popular, in part, because they are time efficient (11,30). Although many participants use metabolic training programs to increase muscle strength, hypertrophy, endurance, power, and motor performance, another primary goal for trainees is to augment energy expenditure (EE), thereby leading to greater potential body fat reductions. ...
... The integrated, continuous training structure performed with moderate to high intensities yield large cardiovascular and metabolic demands compared with traditional circuit structures (41) and has the capacity to improve several health-and skill-related fitness components (4,26,30). Studies have shown that these types of training programs can increase aerobic fitness, muscle strength, power, and endurance (4,26,30) and are popular, in part, because they are time efficient (11,30). Although many participants use metabolic training programs to increase muscle strength, hypertrophy, endurance, power, and motor performance, another primary goal for trainees is to augment energy expenditure (EE), thereby leading to greater potential body fat reductions. ...
The purpose of the present study was to examine the acute cardiorespiratory and metabolic effects of a sandbag (SB) resistance exercise protocol and compare the responses to time-matched treadmill running protocols. Eight healthy, resistance-trained men (21.1 ± 1.0 years; 86.1 ± 7.8 kg) completed four protocols of equal duration in random sequence: 1) SB, 2) treadmill running at 60% of VO2 reserve (60VO2R), 3) treadmill running at 80% of VO2 reserve (80VO2R), and 4) a control protocol. The SB protocol was 16 min in duration and consisted of 3 circuits of 8 multiple-joint exercises (with 11-, 20-, or -48 kg sandbags) performed for as many repetitions as possible for 20 sec followed by a 10-sec rest interval prior to beginning the next exercise. Two minutes of rest was allowed between circuits. Breath-by-breath oxygen consumption (VO2) and heart rate (HR) were recorded throughout each protocol and for 30 min post exercise (PE) and blood lactate was determined prior to and immediately following each protocol. Blood lactate was significantly higher following SB compared to 60VO2R and 80VO2R. Mean and peak HR in SB was significantly higher than 60VO2R but not different from 80VO2R. Mean VO2 and energy expenditure (EE) in SB was significantly lower than 60VO2R and 80VO2R during each protocol but significantly higher following SB compared to 60VO2R and 80VO2R PE. Compared to 60VO2R and 80VO2R, respiratory exchange ratio was significantly higher during SB and through 5 min PE, but was significantly lower at 25 to 30 min PE following SB. SB as performed in the present study provides a superior metabolic stimulus to treadmill running during the PE period; however, the SB results demonstrate inferior EE compared to running at 60VO2R and 80VO2R.
... The study also compares the training to traditional strength training that targets muscle strength, muscle size, body composition, and cardiovascular fitness. Aerobic circuit resistance training improves aerobic fitness and muscle strength (Myers et al., 2015). This study compares a circuit-based whole-body resistance training group and a traditional resistance training program combined with aerobic exercise in sedentary young women. ...
... The training is very good at keeping blood pressure to raise gradually and left ventricular burden (Montero et al., 2015). Previous studies supported this finding as the metabolism of this type of circuit training is higher compared to traditional resistance training (Pichon et al., 1996), even compared to a combination of traditional resistance training and aerobic training (Myers et al., 2015). In addition, circuit training outperforms traditional strength trainingin reducing body fat mass among the elderly (Romero-arenas et al., 2013). ...
Problem Statement and Purpose. Previous studies have discussed various methods of weight training to increase muscle strength. However, very limited studies involve motor skills to obtain better results. This study aims to analyze group differences in weight training by considering the level of motor skills on the results of leg muscle strength. The group in weight training consisted of the circuit and conventionalsystems, while motor skills were classified into high and low. Methods. This study used a two-way factorial experimental design involving 36 young men aged 20.03 ± 0.51 years. Weight training was given ± 6 weeks with the frequency of 3 times per week. The intensity and training load addition was 75% of 10 RM. Weight training with a circuit system consisted of 9 stations, 10 repetitions, 3 sets (1 set equals 9 completed stations). The rest between stations was 20 seconds, and between sets was 2 minutes. In conventional weight training, each exercise was performed in 1 place, 10 repetitions, and 3 sets in the same place. The rest between sets was 2 minutes. Then it moved to the next exercise in the same way. Data on motor skills and leg muscle strength were obtained from the Barrow motor ability and leg dynamometer tests. Then, it was analyzed using a two-way factorial ANOVA test and Tukey's further test. Results. These findings indicated that the results of leg muscle strength given weight training with a circuit system were better than the conventional one (P < 0.05), with an average of 74.56 > 71.72. The research also found an interaction between weight training and motor skills on leg muscle strength (P < 0.05). Weight training with a circuit system was better than conventional for high motor skills (P < 0.05), with an average of 78.22 > 70.44. Weight training with circuit and conventional systems did not differ significantly for low motor skills (P > 0.05), with an average of 70.89 < 73.00. Conclusions. High motor skills are more
suitable for weight training with a circuit system, while low motor skills can be given both forms of training. However, the results will be better if given conventionally. Therefore, instructors, practitioners, and athletes must consider motor skills in weight training to produce optimal leg muscle strength.
... These outcomes are in line with findings reported by a 10-month hybrid-type exercise intervention trial that used three sessions/week . Resistance-based, intermittent exercise protocols seem to induce adaptations of lower magnitude in muscular performance through short-term interventions (4-5 weeks) in various populations (Myers et al. 2015). Noteworthy, the present increases in 1RM (∼25%) are greater than those observed for three different weekly volumes of RT (∼10%) in trained young males after a 6-week intervention (Heaselgrave et al. 2019). ...
... Possible improvements in skeletal muscle oxidative capacity widely observed following HIIT-type protocols may contributed to delays in the onset of muscle fatigue (Ouerghi et al. 2017). Additionally, movementspecific learning, coordination and neuromuscular recruitment may also explain such increases in muscle endurance in untrained individuals (Myers et al. 2015), which is also seems to be a critical factor for explaining the remarkable response rates reported in all variables at both mid-and post-training, independently of the weekly training volume. ...
This study examined the dose-response effects of a 1-year hybrid-type, multicomponent interval training programme (DoIT) on various musculoskeletal fitness parameters in inactive overweight and obese adults in a gym setting. Ninety-seven middle-aged (44.8±5.2 years) individuals with overweight/obesity (31.2±5.7 kg/m²) (66% female) were randomly assigned to the following groups: (i) no-intervention control (CON, n=29), (ii) DoIT performed once weekly (DoIT-1, n=24), (iii) DoIT performed twice weekly (DoIT-2, n=23) and (iv) DoIT performed thrice weekly (DoIT-3, n=21). DoIT was a time-efficient, intermittent-based, multicomponent exercise protocol using progressive loaded fundamental movement patterns with prescribed work-to-rest intervals (1:3 to 2:1) in a circuit format (2–3 rounds). Muscular strength, muscular endurance, flexibility, passive range of motion (PRoM), static balance and functional movement screen (FMS®) were assessed at baseline, 6 months and 12 months following intervention. At post-training, all exercise groups exhibited superior changes than CON in (i) muscular strength (+13%–38%, p<0.001); ii) muscular endurance (+42%–159%, p<0.001); (iii) flexibility (+12%–42%, p<0.001); (iv) PRoM (+6%–50%, p=0.001–0.026); (v) static balance (+61%–163%, p<0.001); and (vi) FMS (+18%–39%, p<0.001). Although a single exercise session/week improved musculoskeletal fitness, changes demonstrated a step-wise improvement with two and three sessions/week suggesting a dose-dependent response. The response rate to training was 100% for all exercise groups. These findings suggest that a multicomponent exercise approach incorporating bodyweight drills and resistance-based alternative modes performed under real-world conditions may improve several musculoskeletal fitness indicators in a dose-dependent manner in inactive, middle-aged adults with overweight/obesity.
Trial registration: ClinicalTrials.gov identifier: NCT03759951..
... This approach can be beneficial in tactical environments as a limited quantity of equipment can be adapted to specific training sites (e.g., weighted vests, sandbags, and ammunition cans can be used in place of barbells and dumbbells) [19,23]. Circuit training has the added benefit of potentially developing several fitness qualities concurrently in trained [24] and untrained [25] populations, although a primary focus is often aerobic conditioning [26]. Given the value of aerobic fitness for custody job tasks [4,5] and academy graduation [11][12][13][14]17], it would be beneficial for CA recruits to use circuit training for aerobic fitness development. ...
... Circuit training is commonly used within tactical populations [19][20][21], often because of the logistics and challenges present in academy physical training [18]. If circuit training is correctly implemented, this modality can lead to improvements in strength and aerobic fitness [24,25]. This study focused on potential aerobic benefits for CA recruits. ...
This study captured heart rate (HR) responses of custody assistant (CA) recruits undertaking circuit training sessions. Data from 10 male and 12 female CA recruits were analyzed. Based on YMCA step test recovery HR, recruits were divided into higher fitness (HF; top 25%), lower fitness (LF; bottom 25%), and moderate fitness (MF; remaining recruits) groups. HR was measured during two circuit training sessions featuring calisthenics and running. HR zones were defined as: very light (<57% of age-predicted maximum heart-rate [HRmax]); light (57–63% HRmax); moderate (64–76% HRmax); vigorous (77–95% HRmax); and very vigorous (>95% HRmax). A one-way ANOVA, with Bonferroni post hoc, calculated between-group differences in time spent, and percentage of total time, in the HR zones. In session one, the LF group spent less time in the light training zone compared to the MF group, and more time in the very vigorous zone compared to the HF group (p = 0.027–0.047). In session two, the LF group spent more time in the moderate zone compared to both groups, and a greater percentage of time in the very vigorous zone compared to the MF group (p = 0.002–0.004). LF recruits generally worked harder during circuit training than their fitter counterparts, which supported recommendations for ability-based modifications.
... Para promover o ganho de força dos participantes, os estudos citados na presente revisão demonstraram diversas abordagens. Estas incluíram hidroterapia, RPG, treinamento aeróbico, treinamento resistido, treinamento de força com bola suíça, treinamento progressivo, musculação, estimulação elétrica, alongamento, yoga, exercícios lombares, treinamento de resistência e Zumba Fitness (CANDELORO e CAROMANO, 2007;MORENO et al., 2007;LOVELL et al., 2010;SANTOS et al., 2010;SEKENDIZ et al., 2010;VALENZUELA, 2012;MAGISTRO et al., 2013;BOURKE et al., 2014;GAVI et al., 2014;MYERS et al., 2015;ZAMPIERI et al., 2015;GOTHE e MCAULEY, 2016;ATALAY et al., 2017;TANABE et al., 2017;GAMBASSI et al., 2019; BARRANCO-RUIZ e VILLA-GONZÁLEZ, 2020; SIPAVICIENE e KLIZIENE, 2020). Nenhum estudo apresentou superioridade de um tipo de treino sobre outro no ganho de força. ...
... Ademais, segundo os autores que quantificaram o ganho de força, houve um ganho variado deste parâmetro nas pesquisas, que encontraram melhora de até 42,4% na força dos indivíduos (LOVELL et al., 2010;SANTOS et al., 2010;SEKENDIZ et al., 2010;GAVI et al., 2014;MYERS et al., 2015;ZAMPIERI et al., 2015;ATALAY et al., 2017;TANABE et al., 2017;GAMBASSI et al., 2019). Nenhum estudo relatou diminuição de força dos indivíduos. ...
A força muscular é a capacidade de gerar força contra uma carga, enquanto o exercício é um conceito amplo que pode incluir treinamento de força, exercícios de amplitude de movimento e atividade aeróbica. O objetivo deste estudo é avaliar o ganho de força em pacientes sedentários, enfatizando os métodos utilizados para esta finalidade. Foram realizadas buscas por meio das bases de dados do Scielo e Pubmed e da ferramenta eletrônica Google Acadêmico e, diante dos critérios empregados, foram encontrados 24 artigos publicados entre os anos de 2007 a 2020. Diante desta metodologia, observou-se que o ganho de força é passível de ocorrer em pacientes sedentários, o que foi realizado por diferentes exercícios e avaliado por métodos singulares, dentre os estudos apresentados. Além disto, segundo os autores que quantificaram o ganho de força, houve melhora de até 42,4% neste parâmetro diante das diferentes pesquisas encontradas.
... However, these findings should not be extrapolated to HIRT due to its specificity. In opposition to cyclic exercises such as pedaling and running, HIRT usually includes variables such as exercises selection and order, cadence, and different movement patterns (i.e., pushing, pulling, jumping, squatting, etc.) (Myers et al. 2015;Sperlich et al. 2017;Nuñez et al. 2020;Hendker and Eils 2021;Bornath and Kenno 2022). ...
Purpose
This study investigated the effects of different rest interval strategies during high-intensity interval resistance training (HIRT) on cardiorespiratory, perceptual, and enjoyment responses among trained young men.
Methods
Sixteen men experienced with HIRT underwent cardiopulmonary exercise testing and were familiarized with the exercises and HIRT protocol. On the subsequent three visits, interspaced 48–72 h, participants performed HIRT sessions with different rest intervals in a randomized order: 10 s and 30 s fixed rest intervals (FRI-10 and FRI-30), and self-selected rest interval (SSRI). Oxygen uptake (VO2), heart rate (HR), and recovery perception (Total Quality Recovery Scale) were measured during HIRT, while enjoyment responses (Physical Activity Enjoyment Scale) were assessed immediately after the sessions.
Results
The VO2 during exercise was greater in FRI-10 than FRI-30 (55% VO2max and 47% VO2max, respectively, p = 0.01), while no difference occurred between SSRI and bouts performed with fixed intervals (52% VO2max vs. FRI, p > 0.05). HR, excess post-exercise oxygen consumption (EPOC), recovery perception, and enjoyment responses were similar across conditions (p > 0.05).
Conclusion
Exercise intensity was not affected by the rest interval strategy. High exercise intensity was maintained in sessions performed with FRI or SSRI, without negative repercussions on the duration of training sessions and enjoyment responses after exercise sessions.
... Stride frequency, stride length, speed endurance, and movement form efficiency all affect how fast you can run. Several aspects of running speed are influenced by a variety of physical traits, including strength, power, flexibility, and neurological systems (Myers et al., 2015). Strength training that is general, velocity-specific, and movement-specific has traditionally been used to improve sprint performance. ...
Objectives: To determine the prospective effects of ladder training and circuit training on the strength endurance performance of boys students. Design: The students were divided randomly into 3 groups' circuit training (CT; n = 15), ladder training (LT; n = 15) and control group (CG; n = 15). Setting: The three groups did not significantly (p > 0.05) after randomisation in the dependent variable. The data obtained from the subjects are analysed statistically by applying analysis covariance (ANACOVA) at a 0.05 level of significance.Participants: 45 boys students were chosen age: 15.9±1.6 years; body height: 172.9±6.3 cm; body mass: 68.3 7±5.1 kg; BMI: 23.08±2.7 to take part in the study. Main Outcome Measures: Abdominal strength and endurance performance were assessed using sit-ups.Results: The study's findings indicated that 12 weeks of circuit training increased abdominal strength and endurance performance by 48.3% and that ladder training increased abdominal strength and endurance performance by 28.4%.Conclusions: The circuit training method can improve abdominal strength and endurance performance.
... Stride frequency, stride length, speed endurance, and movement form efficiency all affect how fast you can run. Several aspects of running speed are influenced by a variety of physical traits, including strength, power, flexibility, and neurological systems (Myers et al., 2015). Strength training that is general, velocity-specific, and movement-specific has traditionally been used to improve sprint performance. ...
Objectives: To determine the prospective effects of ladder training and circuit training on the strength endurance performance of boys students. Design: The students were divided randomly into 3 groups' circuit training (CT; n = 15), ladder training (LT; n = 15) and control group (CG; n = 15). Setting: The three groups did not significantly (p > 0.05) after randomisation in the dependent variable. The data obtained from the subjects are analysed statistically by applying analysis covariance (ANACOVA) at a 0.05 level of significance.Participants: 45 boys students were chosen age: 15.9±1.6 years; body height: 172.9±6.3 cm; body mass: 68.3 7±5.1 kg; BMI: 23.08±2.7 to take part in the study. Main Outcome Measures: Abdominal strength and endurance performance were assessed using sit-ups.Results: The study's findings indicated that 12 weeks of circuit training increased abdominal strength and endurance performance by 48.3% and that ladder training increased abdominal strength and endurance performance by 28.4%.Conclusions: The circuit training method can improve abdominal strength and endurance performance.
... These kinds of exercises are useful for improving cardiorespiratory fitness, muscle strength, body composition, and mental health. Furthermore, home-based training has been shown to be safe and feasible for clinical and non-clinical populations (Guadalupe-Grau et al., 2020;Myers et al., 2015;Schaun et al., 2018). Table 1 provides further health benefits and protocol about the above-mentioned strategies. ...
Na atual pandemia de COVID-19, a atividade física vem diminuindo. Em contrapartida, o comportamento sedentário aumentou bastante devido ao isolamento social. Este cenário levou a um agravamento da saúde física e mental. Com o aumento da taxa de vacinação, muitos países estão voltando à vida normal, mas o medo da COVID-19 e de lugares aglomerados podem limitar a prática de atividade física em instalações de exercício, tais como academias. Dado que a atividade física é uma ferramenta não farmacológica para melhorar a saúde e prevenir uma infinidade de doenças não transmissíveis, é importante manter os níveis recomendados de atividade física após a pandemia da COVID-19. Neste artigo de opinião, nós objetivamos alertar sobre os efeitos deletérios do comportamento sedentário associado à inatividade física decorrente dos cenários de pandemia e pós-pandemia da COVID-19. Além disso, fornecemos estratégias alternativas (exergames e exercícios intervalados de alta intensidade) para que os indivíduos mantenham sua atividade em suas casas ou ao ar livre, evitando locais tradicionais de prática de atividade física onde haja potencial aglomeração.
... HIRE consists of resistance exercises that combine numerous multiple-joint exercises performed at high intensity (usually defined as the maximal number of repetitions during a fixed period) with a load and in a circuit-type manner. High-intensity functional exercises are very attractive in recreationally active subjects because they can be modified to any fitness level, elicit varied muscle recruitment, and could be beneficial for improving muscle strength and muscle endurance (Munoz-Martinez et al. 2017;McRae et al. 2012;Myers et al. 2015;Feito et al. 2018). This training method also appears effective for developing VO 2max (Munoz-Martinez et al. 2017), but it is uncertain whether HIRE that recruit multiple and large muscle groups can elicit prolonged T90%VO 2max and T90%HR max , thereby imposing an optimal stimulus for improving VO 2max (Thevenet et al. 2007a;Midgley et al. 2006;Buchheit and Laursen 2013). ...
Purpose
Traditional high-intensity interval exercise (HIIE) highly stimulates the cardiorespiratory system and increases energy expenditure (EE) during exercise. High-intensity resistance exercise (HIRE) has become more popular in recreationally active subjects. The physiological responses to HIRE performed with light or moderate load is currently largely unknown. Here, we examined the effect of the type of interval exercise [HIRE at 40% (HIRE40) and 60% (HIRE60) 1-RM vs. traditional HIIE] on the cardiorespiratory response and EE during and after exercise.
Methods
Fifteen recreationally active adults randomly completed traditional HIIE on an ergocyle, HIRE40 and HIRE60. The sessions consisted of two sets of ten 30-s intervals (power at 100% V O 2max during HIIE; maximal number of repetitions for 10 different free-weight exercises during HIRE40 and HIRE60) separated by 30-s active recovery periods. Gas exchange, heart rate (HR) and EE were assessed during and after exercise.
Results
V O 2mean , V O 2peak , HR mean , the time spent above 90% V O 2max and HR max , and aerobic EE were lower in both HIRE sessions compared with HIIE ( P < 0.05). Anaerobic glycolytic contribution to total exercise EE was higher in HIRE40 and HIRE60 compared with HIIE ( P < 0.001). EE from excess post-exercise oxygen consumption (EPOC) was similar after the three sessions. Overall, similar cardiorespiratory responses and EE were found in HIRE40 and HIRE60.
Conclusions
HIRE is not as effective as HIIE for increasing the cardiorespiratory response and EE during exercise, while EPOC remains similar in HIRE and HIIE. These parameters are not substantially different between HIRE40 and HIRE60.
... Cao et al. [37] explored the effect of HIIT and AT on VO 2 peak in healthy children and adolescents, the conclusion reported that HIIT had greater improvements on cardiorespiratory fitness among healthy children and adolescents than AE. Lee et al. explored the effects of CART on VO 2 peak in patients with stroke, the results suggested that an exercise program consisting of moderate-intensity exercise, 3 days per week, for 20 weeks should be considered for greater effect on cardiorespiratory fitness in stroke patients [38]. The physiological mechanism of exercise that improves VO 2 peak mainly focuses on the following aspects: (1) Exercise changes the oxygen transport system and the ability of muscle to use oxygen, which is mainly manifested in the increase in capillary density around muscle cells, the improvement of muscle cell oxidation ability, and the enhancement of the activity of oxidase, such as citrate synthase, so as to enhance the ability of muscle to use phosphate, glycogen, and triglyceride [39]. (2) Exercise can slow down the resting heart rate and increase the stroke output of obese adolescents, as well as improve the heart pumping function and work efficiency, increasing the capacity of oxygen uptake and utilization [40]. ...
Purpose:
Obesity has become increasingly prevalent in adolescents due to unhealthy diet habits, sedentary behavior and a lack of physical activities. This study aims to assess the effects of different exercise modalities in the treatment of cardiometabolic risk factors (CRF) in obese adolescents with sedentary behavior.
Methods:
A systematic search was conducted using databases (PubMed, Embase, Cochrane library, Web of Science, CNKI and VIP database) from the earliest available date to August 2021. Nineteen randomized controlled trials (RCTs) with 704 participants were included. The included studies were evaluated for methodological quality by the Cochrane bias risk assessment tool, and a statistical analysis was performed by the Review Manage 5.3 and Stata 15.1 software.
Results:
The results of the meta-analysis showed that exercise could significantly improve obese adolescents' body mass index (BMI) (MD = -1.99, 95% CI: -2.81 to -1.17, p < 0.00001), low density liptein cholesterol (LDL-C) (SMD = -0.98, 95% CI: -1.58 to -0.37, p = 0.002), triglyceride (TG) (SMD = -0.93, 95% CI: -1.72 to -0.14, p = 0.02), total cholesterol (TC) (SMD = -1.00, 95% CI: -1.73 to -0.26, p = 0.008), peak oxygen uptake (VO2peak) (MD = 3.27, 95% CI: 1.52 to 5.02, p = 0.0003) and homeostatic model assessment insulin resistance (HOMA-IR) (SMD = -2.07, 95% CI: -3.3 to -0.84, p = 0.001). However, there was no statistically significant difference in high-density liptein cholesterol (HDL-C) (SMD = 0.40, 95% CI: -0.28 to 1.08, p = 0.25).
Conclusion:
Exercise can effectively improve cardiometabolic risk factors in obese adolescents with sedentary behavior. For obese adolescents who want to lose weight and improve cardiorespiratory fitness, combined aerobic and resistance training and high-intensity interval training are optimal choices. For obese adolescents with high blood lipids, aerobic training can be regarded as a primary exercise modality to reduce the high risk of cardiovascular diseases; For obese adolescents with insulin resistance, combined aerobic and resistance training can be considered to reduce the high risk of diabetes. It is hoped that more high-quality studies will further expand the meta-analysis results and demonstrate the optimal exercise frequency and treatment intensity of cardiometabolic risk factors in obese adolescents with sedentary behavior in the future.
... Finally, it may be worthwhile to explore the effects of exercise that have both elements of resistance exercise and aerobic exercise, given that both types of exercise have their benefits [11][12][13][14][15][16][17][18]. In practice, circuit-style training in the gym does include this approach [123]. ...
Resistance exercise is used extensively in athletic and general populations to induce neuromuscular adaptations to increase muscle size and performance. Exercise parameters such as exercise frequency, intensity, duration and modality are carefully manipulated to induce specific adaptations to the neuromuscular system. While the benefits of resistance exercise on the neuromuscular system are well documented, there is growing evidence to suggest that resistance exercise, even when performed acutely, can lead to neuroplastic changes within the central nervous system (CNS) and improve cognitive functioning. As such, resistance exercise has been proposed as a novel adjuvant rehabilitation strategy in populations that suffer from neurological or neurocognitive impairments (i.e. Parkinson’s and Alzheimer’s dementia) or even to attenuate age-related declines in cognitive health. In this review, we present evidence for the neuroplastic effects and cognitive benefits of resistance exercise and propose some of the underlying mechanisms that drive neuroplasticity following resistance training. We will further discuss the effects of exercise parameters, in particular exercise frequency, intensity, duration and modality to improve cognitive health. Lastly, we will highlight some of the existing limitations in the literature surrounding the use of resistance exercise to improve cognitive function and propose considerations to improve future studies in this field. In summary, the current evidence supports the role of resistance exercise, as a stand alone or in combination with aerobic exercise, for benefiting cognitive health and that it should be considered as an adjuvant therapy to treat age- or disease-related cognitive declines.
... Circuit exercise training is physically less challenging and requires only 30~45 min for each session [18]. As a result, circuit exercise training, when compared with conventional resistance or aerobic exercise training [19], can promote higher adherence while improving muscle mass, strength, and cardiovascular fitness [20,21]. ...
Purpose: This study investigated the effects of 12 weeks of moderate intensity elastic band exercise (EBE) on functional fitness and blood pressure parameters in the elderly. Methods: 27 healthy older adults were randomly assigned to an exercise group (n = 15, age: 75.1 ± 1.4 years) and a control group (n = 12, age: 72.3 ± 1.4 years). Participants performed EBE for 60 min, three times a week, over the course of three months. The EBE consisted of incremental resistance and aerobic exercises designed to improve whole body fitness. Functional fitness and resting cardiovascular parameters were assessed before and after the exercise training program. Results: Grip strength, sit and reach, and one-leg stance improved significantly in the exercise group, while no significant improvements were found in chair stand and timed up and go (p < 0.05). Cardiovascular parameters including systolic blood pressure, diastolic blood pressure, mean arterial pressure, and pulse pressure significantly decreased in the exercise group relative to the control group (p < 0.05). Conclusions: Findings of the present study suggest that safe, inexpensive, and easily accessible EBE program with circuit training components play a significant role in improving upper and lower body fitness, as well as cardiovascular fitness, in the elderly.
... Por otra parte, en los últimos años se ha podido observar un aumento en el número de sujetos que practican diferentes modalidades recreativas y semi-recreativas con una base aeróbica predominante, así como la organización de diferentes eventos deportivos como las carreras de fondo y semi-fondo a nivel nacional que van en distancias desde los 3 km hasta 42 km, así como otras modalidades distintas como kilómetro vertical, contrarreloj, duatlón, triatlón y trail running, todas estas solo en la ciudad de Quito, superando a nivel nacional las 130 competencias, modalidades que aunque posean características comunes ameritan diferentes aspectos de la preparación del deportista como el caso de la gestión de las direcciones fundamentales del entrenamiento deportivo como el entrenamiento aeróbico, 4 para lo cual se estila implementar modelos distintos de entrenamiento acorde a diversas variables como la edad, la motivación y el rendimiento específico de algún componente especial de la preparación deportiva. [5][6][7] MÉTODOS La investigación fue transversal, experimental y correlacional, la cual consistió en la búsqueda de la relación entre dos variables (capacidad aeróbica y deporte) a medida que la variación de una de las variables damnifica a la otra, sin llegar a conocer cuál de estas variables puede ser causa o efecto, 19 comparándolas a través de la implementación de dos grupos independientes de categoría amateur (Grupo 1: Trail Runner; Grupo 2: Fondo) con 10 sujetos del sexo masculino cada uno del equipo URKU RUNNERS de la ciudad de Quito, en edades comprendidas entre los 21 a 40 años. ...
... Several studies have been identified involving overweight and obese subjects who undertook AT programs who were not young adults, in which statistically significant improvements were detected in weight loss (−1.60 kg and −1.69 kg) and BMI (−1.36 kg/m 2 and −2.03 kg/m 2 ) 29,32 . Other studies that carried out AT programs in young people who were not classified as overweight or obese, and as in previous research in which AT was prescribed, reported weight loss (−4.3 kg and −2.1 kg) 25,31 and an improvement in BMI (−1.3 kg/m 2 ) 25 . In the literature, the same results have been found with ST. ...
The aim of this study was to compare the effects of an aerobic training program with a strength training program on body composition and energy expenditure in overweight or obese (29.06 ± 3.49 kg/m²) young adults (21.96 ± 1.90 years). Subjects (N = 109) were randomly assigned to one of three groups: a control group (CG), an aerobic training (AT) group and a strength training (ST) group. Training took place over twelve weeks comprising three sessions per week with each session lasting 60 to 90 minutes. Before and after the program, weight, height, body mass index, lean mass percentage and fat mass percentage were evaluated. In addition, The International Physical Activity Questionnaire-Short Form (IPAQ-SF) was used to estimate energy expenditure. The results of both aerobic training and strength training produced statistically significant improvements in weight (AT-CG = −2.892 kg; ST-CG = −2.986 kg); BMI (AT-CG = −1.075 kg/m²; ST-CG = −1.118 kg/m²); total body fat (AT-CG = −1529.172 g; ST-CG = −763.815); and total body fat percentage (AT-CG = −1.421%; AT-ST = −0.855%). These two exercise prescription models were therefore useful in reducing overweight and obesity, which could have an impact on improving the health and quality of life of individuals with these characteristics.
... [8,4,9], there are a limited number of studies on exercise interventions in Korean cancer survivors. Also, bodyweight strength exercise consists of diverse movements using large muscle groups with minimal equipment and performed rhythmically that are easily performed by breast cancer survivors without specific skills [10,11]. However, there is still a lack of evidence that the combined aerobic and strength exercise produces better outcomes in physical fitness in Korean breast cancer survivors. ...
OBJECTIVES The number of breast cancer survivors throughout the world has increased. Breast cancer survivors need to know how to exercise to improve their clinical outcomes. The purpose of this study was to find the effects of an evidence-based combined exercise intervention on the fitness levels of breast cancer survivors. METHODS A total of 38 female breast cancer survivors were randomly assigned to an exercise group (n=19) or a control group who did usual care (n=19). Subjects in the exercise group participated eight weeks of moderate intensity aerobic exercise and bodyweight strength exercise three times per week. Weight, body mass index (BMI), cardiorespiratory fitness, handgrip strength, and flexibility were measured to assess the effects of the exercise intervention. RESULTS Women who completed the exercise intervention had decreased weight and BMI and increased cardiorespiratory fitness, handgrip strength, and flexibility. CONCLUSIONS Breast cancer survivors had improved health outcomes. A combined exercise intervention of moderate intensity three times per week for eight weeks can help breast cancer survivors improve their health. Participating in aerobic exercise and bodyweight strength exercise, which provide dynamic movements and use large muscle groups with no equipment, can help increase physical fitness levels of breast cancer survivors.
... Finally, participants ended each session with 5min cool down (supplement). 2,30,31 Patients were instructed to rate breathlessness on the modified 0e10 Borg scale and were informed that very severe breathlessness (7e8/ 10) was expected to reach target training intensity. 32 ...
Background:
Critically compromised by upper airway anatomical impaired properties, obstructive sleep apnea (OSA) can be categorized into different phenotypic traits, mainly including oropharyngeal muscle dysfunction. The upper airway muscle strength training was targeted on oropharyngeal muscle dysfunction by re-educating the oropharyngeal muscles to maintain the upper airway patency. OSA was characterized with multilevel collapsibility of the upper airway; however, the programs are still inconsistent and the effects are unknown. Therefore, the purpose of this study was to investigate the effects of a comprehensive physical therapy on OSA.
Methods:
Fifteen subjects with newly diagnosed moderate or severe OSA (AHI ≥ 15) were randomized into intervention and control groups. The intervention group underwent a 12-week-intervention of hospital based physical therapy, while the control group was kept on waiting for 12 weeks. Polysomnography (PSG) data, oropharyngeal and respiratory muscle performance were measured before and after intervention.
Results:
In intervention group (n = 8), AHI was significantly improved (from 46.96 ± 19.45 to 32.78 ± 10.78 events/h, p = 0.017); in control group (n = 7), AHI was significantly increased (from 35.77 ± 17.49 to 42.96 ± 17.32 events/h, p = 0.043). While the control group remained no change between pre- and post- intervention, the intervention group demonstrated that other PSG outcomes significantly improved, including arousal index (46.04 ± 18.9 versus 32.98 ± 8.35/h), mean SpO2 (92.88 ± 2.1 versus 94.13 ± 1.46%), and oxygen desaturation index (ODI) (31.13 ± 19.48 versus 20.57 ± 7.83/h).
Conclusion:
This comprehensive physical therapy can be prescribed for the significant clinical improvement on sleep apnea for the patients with moderate and severe OSA.
... Similar to cardiorespiratory fitness, enhanced muscular fitness (e.g., strength, endurance) is associated with improved cardiometabolic risk profiles, lower risk of all-cause mortality, and a decreased probability of developing functional limitations later in life (Warburton et al. 2001;Katzmarzyk and Craig 2002;Garber et al. 2011). Contrary to previous observations of improved mus-cular endurance across several muscle groups following wholebody Tabata (McRae et al. 2012) and low-volume aerobic resistance training (Myers et al. 2015), only push-up performance and right (and potentially left) plank time were improved following Tabata in the cohort examined in the present study. Although the reasons for these discrepant findings are not immediately clear, it is possible that the insufficient physical activity involvement of the participants in the current study and (or) their inexperience with tests of muscular endurance may have impacted their performance. ...
Young adults (52 females, 16 males; age = 21 ± 3 years; V̇O 2peak : 41 ± 6 mL/(kg·min)) were randomized into 3 groups: (i) no-exercise control (CTL; n = 15), (ii) Tabata (n = 27), or (iii) vigorous-intensity continuous training (VICT; n = 26) groups for a 4-week supervised training period (4 sessions/week). V̇O 2peak , time-to-fatigue (TTF), 5 km time-trial performance (TT), and muscular endurance were assessed at baseline, post-training (POST), and 2-month follow-up (FU). Response confidence intervals (CI) were used to classify individuals as likely responders (R; CI > 0). Both exercise interventions increased TTF and TT at POST (both p < 0.01), but these benefits were maintained at FU after VICT only (p < 0.01). Push-up performance was increased at POST and FU (both p < 0.01) after Tabata. VICT resulted in a greater proportion of TTF R versus both groups at POST (CTL: 1/15; VICT: 19/26; Tabata: 9/27) and versus Tabata at FU (3/15; 13/26; 4/27). VICT also had a greater proportion of TT R versus CTL at POST (2/15; 17/26; 10/27). Tabata had a greater proportion of R for maximum push-up repetitions versus both groups at POST (3/15; 6/26; 18/27) and versus CTL at FU (2/15; 10/26; 18/27). Collectively, VICT appears to be more effective for improving cardiorespiratory fitness, whereas whole-body Tabata confers larger improvements in push-up performance following short-term training.
Novelty: Vigorous-intensity continuous training elicits larger improvements in cardiorespiratory fitness versus whole-body Tabata. Individual response profiles parallel group-level changes in cardiorespiratory fitness and muscular endurance.
... (McRae et al. 2012) and low volume aerobic resistance training(Myers et al. 2015), only push-up performance and right (and potentially left) plank time were improved following Tabata in the cohort examined in the present study. Although the reasons for these discrepant findings are not immediately clear, it is possible that the insufficient physical activity involvement of the participants in the current study and/or their inexperience with tests of muscular endurance may have impacted their performance. ...
This study tested the hypothesis that a novel, gravity-induced blood flow restricted (BFR) aerobic exercise (AE) model will result in greater activation of the AMPK–PGC-1α pathway compared with work rate-matched non-BFR. Thirteen healthy males (age: 22.4 ± 3.0 years; peak oxygen uptake: 42.4 ± 7.3 mL/(kg·min)) completed two 30-min work rate-matched bouts of cycling performed with their legs below (CTL) and above their heart (BFR) at ∼2 weeks apart. Muscle biopsies were taken before, immediately, and 3 h after exercise. Blood was drawn before and immediately after exercise. Our novel gravity-induced BFR model led to less muscle oxygenation during BFR compared with CTL (O 2 Hb: p = 0.01; HHb: p < 0.01) and no difference in muscle activation (p = 0.53). Plasma epinephrine increased following both BFR and CTL (p < 0.01); however, only norepinephrine increased more following BFR (p < 0.01). PGC-1α messenger RNA (mRNA) increased more following BFR (∼6-fold) compared with CTL (∼4-fold; p = 0.036). VEGFA mRNA increased (p < 0.01) similarly following BFR and CTL (p = 0.21), and HIF-1α mRNA did not increase following either condition (p = 0.21). Phosphorylated acetyl-coenzyme A carboxylase (ACC) increased more following BFR (p < 0.035) whereas p-PKA substrates, p-p38 MAPK, and acetyl-p53 increased (p < 0.05) similarly following both conditions (p > 0.05). In conclusion, gravity-induced BFR is a viable BFR model that demonstrated an important role of AMPK signalling on augmenting PGC-1α mRNA.
Novelty Gravity-induced BFR AE reduced muscle oxygenation without impacting muscle activation, advancing gravity-induced BFR as a simple, inexpensive BFR model. Gravity-induced BFR increased PGC-1α mRNA and ACC phosphorylation more than work rate-matched non-BFR AE. This is the first BFR AE study to concurrently measure blood catecholamines, muscle activation, and muscle oxygenation.
... McRae et al. (2012) demonstrated that four minutes of Tabata style training utilizing whole body aerobic exercises (e.g., burpees, jumping jacks, mountain climbers) conducted four times per week for four weeks, elicited similar improvements in VO 2 max (+7% and 8% for MICT and HIFT, respectively) as MICT (30 min treadmill running, 4x/week). Moreover, Myers et al. (2015) demonstrated that circuit-based whole-body aerobic training using only body-weight exercises, elicited greater CRF responses when compared to a traditional training program. Nonetheless, while these data confirm that HIFT matches, or in some instances appears superior in terms of CRF adaptations to MICT, the question remains whether the improvement in CRF from HIFT can match those achieved through high-intensity running. ...
The purpose of the study was to assess if high-intensity interval training (HIIT) using functional exercises is as effective as traditional running HIIT in improving maximum oxygen uptake (VO2max) and muscular endurance. Fifteen healthy, moderately trained female (n = 11) and male (n= 4) participants (age 25.6 ± 2.6 years) were assigned to either running HIIT (HIIT-R; n = 8, 6 females, 2 males) or functional HIIT (HIIT-F; n = 7, 5 females, 2 males). Over a four-week period, both groups performed 14 exercise sessions of either HIIT-R or, HIIT-F consisting of 3-4 sets of low-volume HIIT (8x 20 s, 10 s rest; set rest: 5 min). Training heart rate (HR) data were collected throughout all training sessions. Mean and peak HR during the training sessions were significantly different (p = 0.018 and p = 0.022, respectively) between training groups, with HIIT-F eliciting lower HR responses than the HIIT-R. However, despite these differences in exercise HR, VO2max improved similarly (~13% for the HIIT-R versus ~11% for the HIIT-F, p=0.300). Muscular endurance (burpees and toes to bar) significantly improved (p =0.004 and p = 0.001, respectively) independent of training modality. These findings suggest that classic running HIIT and functional HIIT both improve VO2max and affect muscular endurance to the same extent despite a lower cardiovascular strain in the functional protocol.
... Por otra parte, en los últimos años se ha podido observar un aumento en el número de sujetos que practican diferentes modalidades recreativas y semi-recreativas con una base aeróbica predominante, así como la organización de diferentes eventos deportivos como las carreras de fondo y semi-fondo a nivel nacional que van en distancias desde los 3 km hasta 42 km, así como otras modalidades distintas como kilómetro vertical, contrarreloj, duatlón, triatlón y trail running, todas estas solo en la ciudad de Quito, superando a nivel nacional las 130 competencias, modalidades que aunque posean características comunes ameritan diferentes aspectos de la preparación del deportista como el caso de la gestión de las direcciones fundamentales del entrenamiento deportivo como el entrenamiento aeróbico, 4 para lo cual se estila implementar modelos distintos de entrenamiento acorde a diversas variables como la edad, la motivación y el rendimiento específico de algún componente especial de la preparación deportiva.[5][6][7] La resistencia aeróbica está considerada como la capacidad física de resistir la fatiga en trabajos de prolongada duración, caracterizándose por la máxima economía de las funciones energéticas.[8][9][10] ...
Introducción: La carrera además de ser una habilidad física básica es parte inseparable de numerosos deportes. El auge de diversos deportes en el país con base en la carrera de resistencias amerita, para el caso del trail running, diseñar modelos de entrenamiento eficientes acorde a las exigencias del deporte, siendo vital para potenciar el rendimiento deportivo.
Objetivo: Evaluar los efectos de un entrenamiento de resistencia basado en el método continuo-extensivo en deportistas amateur de trail running y fondo, categoría senior.
Métodos: La investigación fue transversal, experimental y correlacional. Se estudió a dos grupos independientes de atletas senior de trail running (10 sujetos) y fondo (10 sujetos) del sexo masculino (rango etario: 21-40 años), total 20 sujetos categoría amateur. Los grupos independientes fueron sometidos a un análisis previo que evidenció un rendimiento deportivo similar en términos de capacidad aeróbica. Se aplicó el test de Cooper luego de implementar un entrenamiento de resistencia aeróbica especializado (seis meses), basado en lo fundamental en la aplicación del método continuo-extensivo.
Resultados: Se evidenció una mejora notable en la capacidad física resistencia en los grupos estudiados, siendo la comparación de la potenciación de la resistencia aeróbica significativamente distinta (p=0,000) entre grupos, favoreciendo a los atletas de fondo (15,00) sobre los atletas del trail running (6,00).
Conclusiones: La mayor parte del estudio mostró resultados positivos referidos al aumento de la resistencia aeróbica en los deportes investigados, lo que demuestra un punto favorable para el entrenamiento eficiente aplicando el método de entrenamiento implementado. Por otra parte, se demostró que el método continuo-extensivo potencia mejor la resistencia aeróbica en atletas de fondo que en los atletas de trail running.
... They may also help mitigate boredom in training through a greater variety of movement options (Thompson, 2017). Training that incorporates BW exercises has been shown to improve cardiovascular fitness and muscular strength and endurance (Buckley, et al., 2015;McRae et al., 2012;Myers, Schneider, Schmale, & Hazell, 2015), to maintain balance, flexibility, and cognitive function in elderly (Kendall & Fairman, 2014;Seguin & Nelson, 2003), and to help break up sedentary time and thus increase energy expenditure (Carter, Jones, & Gladwell, 2015). Ratamess et al. (2015) have previously examined the metabolic cost of selected BW exercises including burpees, planks, and push-up variations. ...
This investigation examined the interactive effect of bodyweight (BW) exercises and vibration on cardiometabolic responses. Fourteen subjects performed a BW exercise protocol with (BW+V) and without (BW-V) vibration in a randomized order. The BW exercise protocol consisted of three circuits of eight calisthenics-based exercises including prisoner squat, push-up, isometric squat, reverse dip, lunge, flutter kicks, isometric lunge, and T push-up. Vibratory frequency and amplitude were set at 40 Hz and 4 mm, respectively. Oxygen uptake (VO 2), heart rate (HR), expired ventilation (V E), and blood lactate [La] were determined during the protocol and 30-minute recovery. The mean VO 2 reached 48% and 50% of VO 2 max and the mean HR reached 80% and 83% of HRmax in BW-V and BW+V, respectively. During the protocol, while the mean V E was greater (p=.031) in BW+V than BW-V, no differences were seen for VO 2 and HR between the two conditions. During recovery, while mean VO 2 was greater (p=.002) in BW+V than BW-V, no differences were seen for V E and HR between the two conditions. [La] values were significantly elevated but remained similar between the two conditions. Exercise-specific VO 2 was higher during the prisoner squat (p=.003) and isometric squat (p=.042) in BW+V than BW-V, while no differences in VO 2 were observed for all other exercises. Performing three circuits of eight BW exercises in a rapid-and-intense manner produced a sufficient increase in cardiometabolic responses. Metabolic potentiation associated with combining vibration with BW exercises seemed to be influenced by how the exercises were carried out on a vibration plate.
... Counter to our hypothesis, the change in relVO2peak was greater in women who consumed an MP and exercised than women who consumed a PD and exercised. Studies have shown similar changes in cardiorespiratory fitness as a result of aerobic training in the absence and presence of a dietary intervention (20,26,28). Baseline measures of relVO2peak indicate participants in the PD + Ex group had significantly greater relVO2peak levels compared to the MP + Ex group. ...
International Journal of Exercise Science 11(2): 921-933, 2018. The purpose of this study was to evaluate the effectiveness of recommending a MyPlate or a Paleolithic-based diet, both with and without exercise, on aerobic fitness, strength, and anaerobic power over eight weeks. Participants (n=20) were randomized to one of four groups, (1) a MyPlate diet (MP), (2) Paleolithic-based diet (PD), (3) MyPlate and exercise (MP + Ex), and (4) Paleolithic-based diet and exercise (PD + Ex). The exercise included two days of unsupervised aerobic and resistance exercise. At baseline and final, absolute and relative peak oxygen consumption (absVO2peak and relVO2peak), anaerobic power, and upper and lower body strength were determined. Data were analyzed using repeated measures two-way analysis of variance (ANOVA). The ANOVA indicated that there was no significant interaction between time point (TP)*diet (D)*exercise (Ex) for all variables except relVO2peak (p = 0.016). The MP + Ex group (Δ+4.4 mlkg-1 min-1) had a greater change from baseline compared to the MP group (Δ-2.7 mlkg-1 min-1 , p = 0.002), and PD + Ex group (Δ-0.3 mlkg-1 min-1 , p = 0.03). The results suggest recommending a MyPlate diet with both aerobic and resistance training are effective at improving aerobic fitness when compared to PD recommendations with exercise, although these conclusions may be confounded by low compliance to exercise recommendations.
... A 5-week whole-body aerobic resistance training circuit using only body weight exercises increased aerobic fitness and muscular strength for the chest and hamstring muscles in sedentary young women [66]. Circuit training is becoming popular and has been shown to increase maximum oxygen uptake and one-repetition maximum bench presses in healthy adults [67]. ...
Widespread persistent inactivity makes continued efforts in physical activity promotion a persistent challenge. The precise content of physical activity recommendations is not broadly known, and there are concerns that the general messaging of the guidelines, including the recommendations to perform at least 150 min of at least moderate intensity physical activity per week might seem unattainable for and even actually discourage currently inactive people. Here we show that there are a myriad of ways of being physically active, and provide (in part) out-of-the-box examples of evidence based, pragmatic, easily accessible physical activity regimes below 150 min and/or with lower than moderate intensity that yield meaningful health benefits for currently inactive people.
Objectives: To determine the potential role of circuit training and ladder training in developing anaerobic power and explosive performance of school students. Design: The students were divided randomly into 3 groups' circuit training (CT; n = 15), ladder training (LT; n = 15) and control group (CG; n = 15). Setting: The three groups did not significantly (p > 0.05) after randomisation in the dependent variable. The data obtained from the subjects are analysed statistically by applying analysis covariance (ANACOVA) at a 0.05 level of significance. Participants: Forty-five boys students were selected age: 15.6 ± 1.2 years; body height: 175.4 ± 5.8 cm; body mass: 71.6 ± 6.2 kg; BMI: 23.1 ± 2.3). Main Outcome Measures: Sprint performance was assessed using a sprint over 50 m and explosive power was assessed by using a standing broad jump. Results: The study's findings indicated that 12 weeks of ladder training increased speed performance by 5.3% and that circuit training increased explosive power by 8.2%. Conclusions: The circuit training method and the ladder training method are two ways that can improve explosive power and speed. But the ultimate result differs dramatically in both ways.
Objectives: To determine the potential role of circuit training and ladder training in developing anaerobic power and explosive performance of school students. Design: The students were divided randomly into 3 groups' circuit training (CT; n = 15), ladder training (LT; n = 15) and control group (CG; n = 15). Setting: The three groups did not significantly (p > 0.05) after randomisation in the dependent variable. The data obtained from the subjects are analysed statistically by applying analysis covariance (ANACOVA) at a 0.05 level of significance. Participants: Forty-five boys students were selected age: 15.6 ± 1.2 years; body height: 175.4 ± 5.8 cm; body mass: 71.6 ± 6.2 kg; BMI: 23.1 ± 2.3). Main Outcome Measures: Sprint performance was assessed using a sprint over 50 m and explosive power was assessed by using a standing broad jump. Results: The study's findings indicated that 12 weeks of ladder training increased speed performance by 5.3% and that circuit training increased explosive power by 8.2%. Conclusions: The circuit training method and the ladder training method are two ways that can improve explosive power and speed. But the ultimate result differs dramatically in both ways.
Tüm meslek eğitimi veren kurumlarda olduğu gibi, tiyatro alanında da eği-tim veren kurumların öğrenci yetiştirme düzeylerini ve kalitelerini arttırmak amacı ile, eğitime etki eden birçok parametrenin incelenmesi ve bunların yeni-lenerek program güncellemeleri ile eğitim düzeylerinin arttırılması çalışmaları durmaksızın devam etmektedir. Yetiştirilen öğrencilerin bu süreç içerisinde aldıkları eğitimlerin yanı sıra, günlük yaşam içinde de sağlıklı, fit ve esnek kalabilmek adına uygulamaya çalıştıkları egzersiz programlarının önemi kaçı-nılmazdır. Öğrenciler bu çalışmalar sırasında, bedensel özellikleri üzerinde ne derce etkili olup olmadığı konusunda da bilgi ve deneyime ihtiyaç duyabilirler. Bu bilgilere ulaşmak ve kullanmak ise ayrı bir deneyim ve beceri gerektirmek-tedir. Aerobik antrenmanların kardiovasküler sistem üzerine ve özellikle akciğer kapasiteleri etkileri bilinmektedir. Yapılan antrenmanların sonuçlarında ye-terli solunum kapasiteleri oluşsa da tiyatro sanatçılarında bu kapasitenin yanı sıra, sesin kullanımı sırasında ona katılan duygu ya da oyundaki karakterin kişilik özelliklerinin aktarılması oyuncunun yetenek ve tecrübesine kalmak-tadır. Kapasitelerin arttırılması amacıyla yapılabilecek birçok egzersiz varken, önemli olan bu egzersizlerden hangilerinin kişiye özgü olduğunu belirlemek ve bu egzersizler üzerine çalışmak gerektiği bilinmelidir. Bir egzersiz programı hazırlarken önemsenmesi gereken noktalar olduğu açıktır. Kimi insanlar egzersizleri, sağlıklı kalabilmek ya da hastalık risklerini en aza indirgemek için yapacakken, kimileri de fiziksel görünümleri için bu programlardan yararlanacaklardır. İlk örnekte olan kişiler için hazırlanacak programlarda; sağlıklı kalmak için yapılan egzersizlerin şiddeti ve içeriği fi-ziksel dayanıklılığı ve gücü arttırmak için yapılan egzersizlerden daha olacak-tır. Bu nedenle, hazırlanacak program, kişilerin amaçlarına uygun olmak du-1 Öğr.Gör. Dokuz Eylül Üniversitesi, Güzel Sanatlar Fakültesi,
Background/objective
Low physical activity is a risk factor for cardiovascular disease (CVD) and all-cause morbidity and mortality. CVD alters heart rate variability (HRV). Interestingly, HRV can improve after exercise training. Therefore, this study aimed to examine the effect of whole-body high-intensity interval training (whole-body HIIT) on HRV in low physical activity adults.
Methods
Twenty-one low physical activity young adults were randomly assigned into two groups: whole-body HIIT (n = 10, females = 2/males = 8, age 22 ± 0.8 years, BMI 19.5 ± 1.0 kg/m²) and control (n = 11, females = 4/males = 7, age 21.7 ± 0.8 years, BMI 19.8 ± 0.9 kg/m²). A 6-week exercise program (3 days per week) consisting of 10 min of whole-body HIIT (burpees, mountain climbers, jumping jacks, and squats) at their maximal effort was administered. Baseline and post-training HRV (time domain: SDNN and RMSSD, frequency domain: LF, HF, and LF/HF ratio) and resting heart rate (HRrest) were recorded.
Results
The time domain parameter increased significantly in the whole-body HIIT group (SDNN; 50.95 ± 37.17 vs. 73.40 ± 40.70 ms, p < 0.05, RMSSD; 54.45 ± 56.04 vs. 81.26 ± 60.14 ms, p < 0.05). HRrest decreased significantly following training (73.94 ± 13.2 vs. 66.1 ± 10.8 bpm, p < 0.05). However, there were no significant differences in all frequency-domain parameters.
Conclusion
Six weeks of whole-body HIIT improved cardiovascular autonomic function in insufficiently active adults. Thus, whole-body HIIT might be considered an alternative exercise for reducing the risk of CVD.
Social media is part of the lives of young adults. Their influence extends to health behavior or nutrition. “Fitness challenges” often appear and they should affect the motivation to exercise, body composition changes, performance improvement. 67 healthy young adults (32 women, 20.3 years; 35 men, 20.8 years) took part in the “challenge”, where they completed 3 series of 12 – 15 push-ups every day for 30 days. After the intervention, both groups showed a statistically significant (α = 0.01) improvement, women 5.8 repetitions, men by 7 repetitions. The research was supplemented by a questionnaire, which showed a positive effect on increasing motivation for this activity. Furthermore, it has been shown that “fitness challenges” bring obvious health risks that need to be taken into account. It seems that with the optimal setting of the content of the exercise program, the “fitness challenge” can be a good instrument of increasing the physical acitivty, motivation to exercise, and positively influencing strength performance.
Systematic review and meta-analysis.
Traditional forms of upper-body moderate intensity exercise consistently provide little cardiovascular benefits for persons with spinal cord injury (PwSCI). Explorations of new training methods are vital to improve cardiovascular fitness among PwSCI. This study sought to evaluate the effectiveness of vigorous training on cardiorespiratory fitness in PwSCI.
Database search through PubMed, Web of Science, Scopus, SportDiscus, and Cumulative Index of Nursing and Allied Health Literature (CINAHL) was conducted from the databases’ inception to November 2020 to identify relevant exercise studies with PwSCI. Two independent reviewers screened articles for inclusion. Data were extracted from included studies and methodological quality evaluated.
Sixteen trials (eight pre-post trials and eight controlled trials [CTs]) with a total of 145 participants were analyzed. Results from pre-post studies revealed significant improvements in cardiorespiratory fitness following high-intensity interval training (HIIT) (Peak Oxygen Uptake [VO2peak], standardized mean difference [SMD] = 0.81; 95% CI 0.23–1.39; P < 0.01 and Peak Power Output [PPO], SMD = 0.91; 95% CI 0.32–1.5; P < 0.01) and circuit resistance training (CRT) (VO2peak, MD = 0.38; 95% CI 0.19–0.57; P < 0.01 and PPO, MD = 20.17; 95% CI 8.26–32.08; P < 0.01). Meta-analysis of CTs did not demonstrate significant improvements in cardiorespiratory fitness following vigorous training interventions in comparison to lower intensity training interventions.
Evidence from HIIT and CRT interventions suggest benefits for cardiovascular functions; however, vigorous training was not more beneficial than other forms of endurance training. More CTs are needed to better understand the effectiveness of vigorous training on cardiorespiratory fitness in PwSCI.
Background:
High-intensity interval training protocols using the body weight (WBHIIT) as resistance could be an interesting and inexpensive alternative due to the absence of equipment required (low cost) and the possibility to be performed in a wide range of locations. Therefore, the purpose of the present study was to analyze the effects of a short-term WBHIIT protocol on muscle thickness (MT), muscular endurance (ME), one maximum repetition test (1RM), and maximum oxygen uptake (VO2max) of untrained individuals.
Methods:
Fifty healthy men (28.2 ± 6.7 years, 77.5 ± 26.2 kg, 171 ± 10 cm, 23.2 ± 8.2 % Fat) were randomized into WB-HIIT (n = 25) or control (CON, n = 25) group. The WB-HIIT performed 9 exercises (40-second stimulus in all out intensity/ 20-second of passive recovery) divided into 3 blocks with 2 sets each for 6 weeks (three times a week).
Results:
Only WB-HIIT resulted in a significant increase in MT, ME, 1RM, and VO2max (all p < 0.05) outcomes and were significantly greater compared to CON (all p < 0.05).
Conclusions:
Our results demonstrate that a WB-HIIT program can be a time-efficient strategy to promote changes on fitness, morphological and functional parameters in previously untrained sedentary individuals.
Bodyweight training (BWT) is a style of interval exercise based on classic principles of physical education. Limited research, however, has examined the efficacy of BWT on cardiorespiratory fitness. This is especially true for simple BWT protocols that do not require extraordinarily high levels of effort. We examined the effect of a BWT protocol, modelled after the original "Five Basic Exercises" (5BX) plan, on peak oxygen uptake (VO2peak) in healthy, inactive adults (20 ± 1 y; body mass index: 20 ± 5 kg/m2; mean ± SD). Participants were randomized to a training group that performed 18 sessions over six weeks (n=9), or a non-training control group (n = 10). The 11-minute session involved five exercises (burpees, high knees, split squat jumps, high knees, squat jumps), each performed for 60-seconds at a self-selected "challenging" pace, interspersed with active recovery periods (walking). Mean intensity during training was 82 ± 5% of maximal heart rate, rating of perceived exertion was 14 ± 3 out of 20, and compliance was 100%. ANCOVA revealed a significant difference between groups after the intervention, such that VO2peak was higher in the training group compared to control (34.2 ± 6.4 vs 30.3 ± 11.1 ml/kg/min; p = 0.03). Peak power output during the VO2peak test was also higher after training compared to control (211 ± 43 vs 191 ±50 W, p = 0.004). There were no changes in leg muscular endurance, handgrip strength or vertical jump height in either group. We conclude that simple BWT- requiring minimal time commitment and no specialized equipment - can enhance cardiorespiratory fitness in inactive adults. These findings have relevance for individuals seeking practical, time-efficient approaches to exercise.
Bu çalışmanın amacı Covid-19 nedeniyle ara verilen KKTC Futbol K-Pet Süper Ligine geriye kalan 8 maçın oynanması için ara, hazırlık periyodu ve yarışma periyodu sorunlarının incelenmesidir. Covid-19 nedeniyle 7 Mart 2020 ile 18 Mayıs 2020 tarihleri arasında 72 gün ara verilmiş, 16 takımlı ve 30 maçlı sezonun oynanan 22 maç sonrası geriye kalan 8 maç oynanamamış ve ara verilmek zorunda kalınmıştır. Burada örnek alınan bir lig takımında bu süre içerisinde 17 sporcu üzerinde yapılan sorgulamada 3 oyuncu hiç antrenman yapamamış, 7 oyuncu ev/bahçede core antrenman, 4 oyuncu bisiklet antrenmanı ve 3 oyuncu koşu/kuvvet ve top antrenmanı yapmıştır. Bu süre içerisinde 7 oyuncunun vücut ağırlıkları aynı kalmış, 5 oyuncunun artmış ve 5 oyuncunun ise vücut ağırlıkları azalmıştır. 72 günlük aranın arkasına 18 Mayıs ile 20 Haziran 2020 tarihleri arası 33 günlük bir Hazırlık Periyodu uygulanmıştır. 21 Haziran-22 Temmuz 2020 tarihleri arasında 31 günlük bir Müsabaka Periyodu uygulanmış ve bu süre içerisinde geriye kalan 8 maç oynanmıştır. Normal olarak KKTC K-Pet Süper Ligi 15 Eylül 2019 ile Mayıs 2020 ortalarında 8 ayda sonlanması yerine Temmuz 2020 ortalarına kadar uzamış ve 11 ay sürmüştür. Çok istisna olan Covid-19 nedeniyle uzayan lig ve karşılaşılan sorunlar ulaşılabilen literatür ışığında çözülmeye çalışılmıştır.
El objetivo del estudio fue contrastar la veracidad de las siguientes creencias: 1-El entrenamiento de fuerza y resistencia es incompatible. 2-El entrenamiento de fuerza limita la flexibilidad. 3-Las rutinas divididas son más eficaces que las de cuerpo entero. 4-El entrenamiento de fuerza no es útil para la pérdida de peso, o la mejora de la composición corporal. Se realizó una búsqueda en las siguientes bases de datos: ProQuest, Google Scholar, Scopus, ScienceDirect y Web of Science. Los criterios de selección fueron: a) Artículos escritos en Español o en Inglés. b) Investigaciones primarias con metodología experimental o cuasi-experimental. c) Escritos entre el año 2015 y 2019, salvo para los apartados 2 y 3, que se amplió hasta 2000 y 1990 respectivamente, debido a la escasez de publicaciones. d) La población objeto de estudio fueron adultos sanos que no practicaban deporte a nivel profesional o semiprofesional. e) Artículos que recogen exclusivamente adaptaciones logradas mediante una intervención con entrenamiento. Analizados los estudios, se pudo determinar que en adultos sanos: 1- El entrenamiento de fuerza y resistencia es compatible. 2- El entrenamiento de fuerza no deteriora la flexibilidad, y podría incluso mejorarla. 3- En virtud de los estudios existente, las rutinas divididas y las de cuerpo entero son igualmente eficaces para incrementar la fuerza. Las rutinas de cuerpo entero podrían generar mayor hipertrofia muscular. 4- El entrenamiento de fuerza es eficaz en la mejora de la composición corporal, y podría tener un impacto positivo en biomarcadores cardiovasculares y metabólicos.Abstract. The purpose of the study was to verify the veracity of the following beliefs: 1-Resistance and endurance training are incompatible. 2-Resistance training reduces flexibility. 3-Split body routines are more effective than full-body routines. 4-Resistance training is not useful neither in weight loss programs, nor to change body composition. The following databases were searched: ProQuest, Google Scholar, Scopus, ScienceDirect and Web of Science. The selection criteria were: a) Articles written in Spanish or in English b) Primary research following an experimental or quasi-experimental methodology c) Written between 2015 and 2019, except for section 2 and 3, which was extended until 2000 and 1990 respectively, due to the shortage of publications d) The target population of study were healthy adults who did not practice sports at the professional or semi-professional level e) Papers which include only adaptations achieved through training interventions. Once the studies were analyzed, it was concluded that in healthy adults: 1-The combination of resistance and endurance training is compatible. 2- Strength training does not decrease flexibility, and it could even improve it. 3- On the basis of existing studies, split and full-body routines are equally effective in improving strength. Full-body routines could generate higher muscle hypertrophy. 4- Strength training is effective in improving body composition, and could make a positive impact on cardiovascular and metabolic biomarkers.
Few studies have examined the improving effects of exercise on the association between metabolites of impaired protein metabolism and insulin resistance in obese children. Therefore, this study aims to investigate the effect of circuit resistance training (CRT) on plasma levels of amino acids, alpha-hydroxybutyrate (α-HB), mannose, and urinary levels of glycine conjugated adducts in obese adolescent boys. Forty obese adolescent boys (body mass index above the 95th percentile) with an age range of 14–17 years were randomly divided into the CRT group (n = 20) and control group (n = 20). The CRT program (3 times/week, 70%–80% of 1-repetition maximum) was performed for 8 weeks. The results indicated that the body composition and plasma levels of glucose, insulin resistance, valine, mannose, lysine, and the sum of branched-chain amino acids (BCAA) were decreased because of CRT. The plasma levels of asparagine, glycine, serine, and urinary levels of glycine conjugated adduct also increased in the CRT group. Although α-HB level decreased during CRT, it had no significant difference from that of the control group. It can be concluded that the improvement in obesity complications including insulin resistance in obese adolescent boys after CRT may be due to decrease in plasma levels of mannose and BCAA and increase urinary metabolites.
Novelty: CRT improves glucose metabolism and insulin resistance in obese adolescent boys. CRT decreases plasma levels of mannose and BCAA and normalizes other amino acids. CRT increases urinary levels of glycine conjugated adducts.
This study investigated the effects of a 10-month high-intensity interval-type neuromuscular training programme on musculoskeletal fitness in overweight and obese women. Forty-nine inactive females (36.4 ± 4.4 yrs) were randomly assigned to either a control (N = 21), a training (N = 14, 10 months) or a training-detraining group (N = 14, 5 months training followed by 5 months detraining). Training used progressive loaded fundamental movement patterns with prescribed work-to-rest intervals (1:2, 1:1, 2:1) in a circuit fashion (2-3 rounds). Muscular strength and endurance, flexibility, passive range of motion (PRoM), static balance, functional movement screen (FMS) and bone mass density (BMD) and content (BMC) were measured at pre-, mid-, and post-intervention. Ten months of training induced greater changes than the controls in (i) BMD (+1.9%, p < 0.001) and BMC (+1.5%, p = 0.023) ii) muscular strength (25%-53%, p = 0.001-0.005); iii) muscular endurance (103%-195%, p < 0.001); and iv) mobility (flexibility: 40%, p < 0.001; PRoM [24%-53%, p = 0.001-0.05;]; balance: 175%, p = 0.058; FMS: +58%, p < 0.001). The response rate to training was exceptionally high (86-100%). Five months of detraining reduced but not abolished training-induced adaptations. These results suggest that a hybrid-type exercise approach integrating endurance-based bodyweight drills with resistance-based alternative modes into a real-world gym setting may promote musculoskeletal fitness in overweight and obese women.
High intensity interval training (HIIT) is an exercise program not only for professional athletes, but also for the general population. Usually, one-dimensional modalities such as running or a cycling simulator are used. There also exist protocols that use the HIIT principles but apply full-body exercises (HWT). The purpose of the study was to verify the response to unconventional loads based on HIIT and HWT protocols using the near infrared spectroscopy (NIRS) and spiroergometry: wall ball (WB); SKI ergometer, toes to bar (TTB) and assault air bike (AB) in a selected proband. Working interval was 60 s resp. 30 s, the rest between sites was progressively reduced from 60 s to 30 s. The proband completed a total of 3 laps. The results showed that the load applied had been similar to that of HWT or HIIT, where the effect on cardiorespiratory and metabolic functions was confirmed. Acute changes in the observed parameters of SmO2 in m. vastus lateralis indicate a possible effect on the development of strength capabilities. It has also been confirmed that the application of variable types of load can be applied simultaneously with the adjustment of rest time and thus using conditions that can reflect current options (material, environment, time) and specific goals. The measured values of muscle tissue oxidation, carbon dioxide output, heart rate confirm that a similar type of load can be a suitable means of affecting cardiovascular and metabolic functions.
Análisis de la veracidad de determinadas creencias asociadas habitualmente al entrenamiento de fuerza. Una revisión narrativa Analysis of the veracity of certain beliefs frequently associated to resistance training. A narrative review Prince Sultan University (Arabia Saudí) Resumen. El objetivo del estudio fue contrastar la veracidad de las siguientes creencias:1-El entrenamiento de fuerza y resistencia es incompatible. 2-El entrenamiento de fuerza limita la flexibilidad. 3-Las rutinas divididas son más eficaces que las de cuerpo entero. 4-El entrenamiento de fuerza no es útil para la pérdida de peso, o la mejora de la composición corporal. Se realizó una búsqueda en las siguientes bases de datos: ProQuest, Google Scholar, Scopus, ScienceDirect y Web of Science. Los criterios de selección fueron: a) Artículos escritos en Español o en Inglés. b) Investigaciones primarias con metodología experimental o cuasi-experimental. c) Escritos entre el año 2015 y 2019, salvo para los apartados 2 y 3, que se amplió hasta 2000 y 1990 respectivamente, debido a la escasez de publicaciones. d) La población objeto de estudio fueron adultos sanos que no practicaban deporte a nivel profesional o semiprofesional. e) Artículos que recogen exclusivamente adaptaciones logradas mediante una intervención con entrenamiento. Analizados los estudios, se pudo determinar que en adultos sanos: 1-El entrenamiento de fuerza y resistencia es compatible. 2-El entrenamiento de fuerza no deteriora la flexibilidad, y podría incluso mejorarla. 3-En virtud de los estudios existente, las rutinas divididas y las de cuerpo entero son igualmente eficaces para incrementar la fuerza. Las rutinas de cuerpo entero podrían generar mayor hipertrofia muscular. 4-El entrenamiento de fuerza es eficaz en la mejora de la composición corporal, y podría tener un impacto positivo en biomarcadores cardiovasculares y metabólicos. Palabras clave: Entrenamiento concurrente, resistencia, flexibilidad, fuerza. Abstract. The purpose of the study was to verify the veracity of the following beliefs: 1-Resistance and endurance training are incompatible. 2-Resistance training reduces flexibility. 3-Split body routines are more effective than full-body routines. 4-Resistance training is not useful neither in weight loss programs, nor to change body composition. The following databases were searched: ProQuest, Google Scholar, Scopus, ScienceDirect and Web of Science. The selection criteria were: a) Articles written in Spanish or in English b) Primary research following an experimental or quasi-experimental methodology c) Written between 2015 and 2019, except for section 2 and 3, which was extended until 2000 and 1990 respectively, due to the shortage of publications d) The target population of study were healthy adults who did not practice sports at the professional or semi-professional level e) Papers which include only adaptations achieved through training interventions. Once the studies were analyzed, it was concluded that in healthy adults: 1-The combination of resistance and endurance training is compatible. 2-Strength training does not decrease flexibility, and it could even improve it. 3-On the basis of existing studies, split and full-body routines are equally effective in improving strength. Full-body routines could generate higher muscle hypertrophy. 4-Strength training is effective in improving body composition, and could make a positive impact on cardiovascular and metabolic biomarkers.
Nas últimas décadas ocorreram diversas transformações no ambiente de trabalho que têm repercutido na saúde do trabalhador. O ambiente hospitalar, reconhecido como um ambiente infectocontagioso e insalubre, é também um local em que profissionais trabalham desenvolvendo atividades repetitivas, uso prolongado de um mesmo posicionamento, ritmo exaustivo de trabalho, inclusive com regime de plantões, carga horária elevada, turno noturno, sobrecarga de trabalho e outras condições de trabalho, que em médio e longo prazo podem causar diversos prejuízos funcionais. Nesse sentido, foi planejado e implementado um programa de exercícios físicos para saúde do trabalhador, com a supervisão de um profissional de educação física, direcionado aos funcionários do hospital, composto por avaliação física periódica para acompanhamento da composição corporal e exercícios Pilates e Circuito para melhoria da qualidade de vida no trabalho e realização de pesquisa científica no ambiente interdisciplinar. Esse artigo é um relato de experiência para divulgação da atuação do profissional de educação física em um hospital universitário.
This meta‐analysis aimed to assess the weight loss effects of circuit training interventions in adults. A computerized search was conducted using the Cochrane Central Register of Controlled Trials, PubMed, and EMBASE online databases. The analysis was restricted to randomized controlled trials that evaluated the effects of circuit training interventions on body weight and body mass index in adults aged 18 years or older. Meta‐analyses were conducted using the random‐effect model to estimate the weighted mean difference (WMD) with 95% confidence interval (CI). Nine randomized controlled trials (837 participants) were included. Significant intervention effects were identified for body weight (WMD = −3.81 kg, 95% CI −5.60 to −2.02) and body mass index (WMD = −1.77 kg/m2, 95% CI −2.49 to −1.04). Subgroup analysis by body mass index status showed that the intervention effect was significant only in participants with obesity or overweight (obesity: WMD = −5.15 kg, 95% CI −8.81 to −1.50 and overweight: WMD = −3.89 kg, 95% CI −7.00 to −0.77, respectively) but not in those with normal weight. Current evidence suggests that circuit training effectively reduces body weight and body mass index in adults with overweight and obesity.
It is not uncommon for sedentary individuals to cite leg fatigue as the primary factor for test termination during a cardiopulmonary exercise test (CPET) on a cycle ergometer. The purpose of this study was to examine the effect of 2 weeks of lower body resistance training (RT) on cardiopulmonary capacity in sedentary middle-aged females. Additionally, the impact of RT on muscle strength was evaluated. Following familiarization, 28 women (18 exercise group, 10 control group) completed a maximal CPET on a cycle ergometer to determine peak oxygen uptake and leg extensor strength assessed using isokinetic dynamometry. Participants in the exercise group performed 2 weeks (6 sessions) of lower body RT, which comprised leg press, leg curl, and leg extension exercises. A 2-way repeated-measures ANOVA was used to evaluate the difference in changes of peak oxygen uptake and peak torque (PT). Peak oxygen uptake significantly improved from 22.2 ± 4.5 mL·kg-1·min-1 to 24.3 ± 4.4 mL·kg-1·min-1 (10.8%, p < 0.05) as well as PT from 83.1 ± 25.4 Nm to 89.0 ± 29.7 Nm (6.1%, p < 0.05) in the exercise group with no change in the control group. These findings provide initial evidence that 2 weeks of lower body RT prior to a CPET may be a helpful preconditioning strategy to achieve a more accurate peak oxygen uptake during testing, enhancing tolerability to a CPET by improving lower body strength.
Background
This article deals with a Workshop (WS) designed for individuals with different kinds of Mucopolysaccharidosis (MPS). Physical activity plays a pivotal role in patient‐care, combining both somatic and mental effects, aiming to increase quality of life. Individuals with MPS frequently refrain from sports due to physical restrictions. Nine adults and one adolescent affected by different MPS‐types and diverse physical disabilities participated at this WS. The participants were instructed to work in a circuit training (CT) and competed in a warm‐up and cool‐down ball game. Feedback about the exercises and documentation of the individuals’ everyday physical activities (PA) were evaluated with two questionnaires.
Results
The results of this evaluation show the importance of physical exercise programs to improve PA. Especially individual adapted elements of endurance, strength and social effects of “team play interactions” are important to promote social participation and personal development for MPS affected individuals.
Conclusions
With aid of this pilot project, we want to assist in reducing concerns about physical activity as a source of injury. It could serve as a blueprint for other rare diseases (RD).
This article is protected by copyright. All rights reserved.
Evidence suggests that exercise training improves CVD risk factors. However, it is unclear whether health benefits are limited to aerobic training or if other exercise modalities such as resistance training or a combination are as effective or more effective in the overweight and obese. The aim of this study is to investigate whether 12 weeks of moderate-intensity aerobic, resistance, or combined exercise training would induce and sustain improvements in cardiovascular risk profile, weight and fat loss in overweight and obese adults compared to no exercise.
Twelve-week randomized parallel design examining the effects of different exercise regimes on fasting measures of lipids, glucose and insulin and changes in body weight, fat mass and dietary intake. Participants were randomized to either: Group 1 (Control, n = 16); Group 2 (Aerobic, n = 15); Group 3 (Resistance, n = 16); Group 4 (Combination, n = 17). Data was analysed using General Linear Model to assess the effects of the groups after adjusting for baseline values. Within-group data was analyzed with the paired t-test and between-group effects using post hoc comparisons.
Significant improvements in body weight (−1.6%, p = 0.044) for the Combination group compared to Control and Resistance groups and total body fat compared to Control (−4.4%, p = 0.003) and Resistance (−3%, p = 0.041). Significant improvements in body fat percentage (−2.6%, p = 0.008), abdominal fat percentage (−2.8%, p = 0.034) and cardio-respiratory fitness (13.3%, p = 0.006) were seen in the Combination group compared to Control. Levels of ApoB48 were 32% lower in the Resistance group compared to Control (p = 0.04).
A 12-week training program comprising of resistance or combination exercise, at moderate-intensity for 30 min, five days/week resulted in improvements in the cardiovascular risk profile in overweight and obese participants compared to no exercise. From our observations, combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities. Therefore, combination exercise training should be recommended for overweight and obese adults in National Physical Activity Guidelines.
This clinical trial was registered with the Australian New Zealand Clinical Trials Registry (ANZCTR), registration number: ACTRN12609000684224.
Determination and Prediction of One Repetition Maximum (1RM): Safety Considerations
Strength training is recommended for slowing age-dependent deterioration of muscular strength and for rehabilitating patients with muscle weakening illnesses. Reliable assessment of muscle strength is important for proper design of strength training regimes for prevention, rehabilitation, and sport. One repetition maximum (1RM) is an established measure of muscular strength and is defined as the value of resistance against which a given movement can be performed only once. Proper assessment of 1RM is time consuming, and may lead to muscle soreness as well as temporary deterioration of the function of the tested muscles. Attempts at indirect 1RM determination based on the maximum number of repetitions performed have predicted 1RM with a variable degree of accuracy. Cardiovascular safety has been neglected in 1RM determination, although arterial blood pressure increases considerably when exercising against maximal or near maximal resistance. From the perspective of cardiovascular safety, favorable 1RM measurement methods should avoid performance of repetitions until failure; movement against high resistance and muscle fatigue both increase blood pressure. Although such techniques are likely less accurate than the current methods, their prediction accuracy be sufficient for therapeutic strength training.
The Relationship Between Muscle Strength, Anaerobic Performance, Agility, Sprint Ability and Vertical Jump Performance in Professional Basketball Players
The purpose of this study was to investigate the relationship between isokinetic knee strength, anaerobic performance, sprinting ability, agility and vertical jump performance in first division basketball players. Twelve male first division basketball players participated in this study. The mean age was 25.1 ± 1.7 yrs; mean body height 194.8 ± 5.7 cm; mean body mass 92.3± 9.8 kg; mean PBF 10.1± 5.1; and mean VO 2max 50.55 ± 6.7 ml/kg/min. Quadriceps and hamstrings were measured at 60° and 180°/s, anaerobic performance was evaluated using the Wingate anaerobic power test, sprint ability was determined by single sprint performance (10-30 m), jump performance was evaluated by countermovement (CMJ) and squat jump (SJ) tests and agility performance was measured using the T drill agility test. Quadriceps strength was significantly correlated with peak power at all contraction velocities. However, for mean power, significant correlation was only found between the 60° left and 180° right knee quadriceps measurements. No measure of strength was significantly related to the measurements from/results of field tests. Moreover, strong relations were found between the performance of athletes in different field tests (p< 0.05). The use of correlation analysis is the limitation of the this study.
The current study evaluated changes in aerobic fitness and muscular endurance following endurance training and very low volume, whole-body, high-intensity, interval-style aerobic-resistance training. Subjects' enjoyment and implementation intentions were also examined prior to and following training. Subjects (22 recreationally active females (20.3 ± 1.4 years)) completed 4 weeks of exercise training 4 days per week consisting of either 30 min of endurance treadmill training (~85% maximal heart rate; n = 7) or whole-body aerobic-resistance training involving one set of 8 × 20 s of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) separated by 10 s of rest per session (n = 7). A third group was assigned to a nontraining control group (n = 8). Following training, [Formula: see text]O(2peak) was increased in both the endurance (~7%) and interval (~8%) groups (p < 0.05), whereas muscle endurance was improved (p < 0.05) in the interval group (leg extensions, +40%; chest presses, +207%; sit-ups, +64%; push-ups, +135%; and back extensions, +75%). Perceived enjoyment of, and intentions to engage in, very low volume, high-intensity, whole-body interval exercise were both increased following training (p < 0.05). No significant changes were observed for any variable in the control (nontraining) group. These data demonstrate that although improvements in cardiovascular fitness are induced by both endurance and extremely low volume interval-style training, whole-body aerobic-resistance training imparted addition benefit in the form of improved skeletal muscle endurance.
The addition of aerobic exercise (AE) to a resistance exercise (RE) program (concurrent exercise, CE) can interfere with maximum muscle fiber growth achieved with RE. Further, CE appears to markedly affect the growth of myosin heavy chain (MHC) I, but not MHC IIa fibers. The mechanism responsible for this "interference" is unclear. Satellite cell (SC) responsiveness to exercise appears to influence muscle adaptation but has not yet been examined following acute concurrent exercise. Thus, we assessed the fiber-type-specific SC response to RE, AE, and CE exercise. Eight college-aged males completed the following two exercise trials: the RE trial, which consisted of unilateral leg extensions and presses (4 sets ≥ 10 repetitions: 75% 1 repetition maximum, RM); and the AE/CE trial, which included an identical RE protocol with the opposite leg, immediately followed by subjects cycling for 90 min (60% W(max)). Muscle biopsies were obtained from the vastus lateralis before and 4 days after each session. Samples were cross-sectioned, stained with antibodies against NCAM, Ki-67, and MHC I, counterstained with DAPI, and analyzed for SC density (SC per fiber), SC activation, and fiber type. SC density increased to a greater extent following RE (38 ± 10%), compared with CE (-6 ± 8%). Similarly, MHC I muscle fiber SC density displayed a greater increase following RE (46 ± 14%), compared with AE (-7 ± 17%) and CE (-8 ± 8%). Our data indicate that the SC response to RE is blunted when immediately followed by AE, at least in MHC I muscle fibers, and possibly MHC II fibers. This suggests that the physiological environment evoked by AE might attenuate the eventual addition of myonuclei important for maximum muscle fiber growth and consequent force-producing capacity.
Purpose
The goal of this study was to describe the salient perceived barriers to exercise in three different groups and to examine the perceived barriers characterizing individuals with a high or a low intention to exercise in the context of the theory of planned behavior.
Design
Cross-sectional studies relating perceived barriers and intention to exercise were utilized.
Subjects
Three independent samples were used: general population (n=349), individuals who have suffered from coronary heart disease (n=162), and pregnant women (n=139).
Measures
Firstly, standard elicitation procedures were applied to identify the particular perceived barriers characterizing each population. Then, three self-administered questionnaires, one per sample, were used to measure perceived barriers and intention to exercise.
Results
MANOVA analyses contrasting high and low intenders indicated a significant difference in perceived barriers to exercise in two of the three samples: general population (F 5,343 =6.37, p<.001) and individuals suffering from coronary heart disease (F 9,152 =2.28, p<.05).
Conclusion
The results indicate not only that each population has specific salient perceived barriers to exercise, but also that within each group high and low intenders differ on a number of these perceived barriers. Therefore, it is recommended that the study of perceived barriers to exercise in any population should be based upon a standardized method of measuring these barriers such as the method adopted in the present study.
Low-volume high-intensity interval training (HIT) is emerging as a time-efficient exercise strategy for improving health and fitness. This form of exercise has not been tested in type 2 diabetes and thus we examined the effects of low-volume HIT on glucose regulation and skeletal muscle metabolic capacity in patients with type 2 diabetes. Eight patients with type 2 diabetes (63 ± 8 yr, body mass index 32 ± 6 kg/m(2), Hb(A1C) 6.9 ± 0.7%) volunteered to participate in this study. Participants performed six sessions of HIT (10 × 60-s cycling bouts eliciting ∼90% maximal heart rate, interspersed with 60 s rest) over 2 wk. Before training and from ∼48 to 72 h after the last training bout, glucose regulation was assessed using 24-h continuous glucose monitoring under standardized dietary conditions. Markers of skeletal muscle metabolic capacity were measured in biopsy samples (vastus lateralis) before and after (72 h) training. Average 24-h blood glucose concentration was reduced after training (7.6 ± 1.0 vs. 6.6 ± 0.7 mmol/l) as was the sum of the 3-h postprandial areas under the glucose curve for breakfast, lunch, and dinner (both P < 0.05). Training increased muscle mitochondrial capacity as evidenced by higher citrate synthase maximal activity (∼20%) and protein content of Complex II 70 kDa subunit (∼37%), Complex III Core 2 protein (∼51%), and Complex IV subunit IV (∼68%, all P < 0.05). Mitofusin 2 (∼71%) and GLUT4 (∼369%) protein content were also higher after training (both P < 0.05). Our findings indicate that low-volume HIT can rapidly improve glucose control and induce adaptations in skeletal muscle that are linked to improved metabolic health in patients with type 2 diabetes.
The purpose of this Position Stand is to provide guidance to professionals who counsel and prescribe individualized exercise to apparently healthy adults of all ages. These recommendations also may apply to adults with certain chronic diseases or disabilities, when appropriately evaluated and advised by a health professional. This document supersedes the 1998 American College of Sports Medicine (ACSM) Position Stand, "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults." The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk. On 2-3 d·wk, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on ≥2 d·wk is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. Behaviorally based exercise interventions, the use of behavior change strategies, supervision by an experienced fitness instructor, and exercise that is pleasant and enjoyable can improve adoption and adherence to prescribed exercise programs. Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise. Consultations with a medical professional and diagnostic exercise testing for CHD are useful when clinically indicated but are not recommended for universal screening to enhance the safety of exercise.
Rising obesity rates and declining fitness levels have increased interest in understanding what underlies these trends. This article presents the first directly measured data on physical activity and sedentary behaviour on a nationally representative sample of Canadians aged 20 to 79 years.
Data are from the 2007 to 2009 Canadian Health Measures Survey (CHMS). Physical activity was measured using accelerometry. Data are presented as time spent in sedentary, light, moderate and vigorous intensity movement as well as steps accumulated per day.
An estimated 15% of Canadian adults accumulate 150 minutes of moderate-to-vigorous physical activity (MVPA) per week; 5% accumulate 150 minutes per week as at least 30 minutes of MVPA on 5 or more days a week. Men are more active than women and MVPA declines with increasing age and adiposity. Canadian adults are sedentary for approximately 9.5 hours per day (69% of waking hours). Men accumulate an average of 9,500 steps per day and women, 8,400 steps per day. The 10,000-steps-per-day target is achieved by 35% of adults.
Before the CHMS, objective measures of physical activity and sedentary behaviour were not available for a representative sample of Canadians. The findings indicate that 85% of adults are not active enough to meet Canada's new physical activity recommendation.
The Canadian Society for Exercise Physiology (CSEP), in cooperation with ParticipACTION and other stakeholders, and with support from the Public Health Agency of Canada (PHAC), has developed the new Canadian Physical Activity Guidelines for Children (aged 5-11 years), Youth (aged 12-17 years), Adults (aged 18-64 years), and Older Adults (aged >=65 years). The new guidelines include a preamble to provide context and specific guidelines for each age group. The entire guideline development process was guided by the Appraisal of Guidelines for Research Evaluation (AGREE) II instrument, which is the international standard for clinical practice guideline development. Thus, the guidelines have gone through a rigorous and transparent developmental process; we based the recommendations herein on evidence from 3 systematic reviews, and the final guidelines benefitted from an extensive online and in-person consultation process with hundreds of stakeholders and key informants, both domestic and international. Since 2006, the products of our efforts resulted in the completion of 21 peer-reviewed journal articles (including 5 systematic reviews) that collectively guided this work. The process that Canadian researchers undertook to update the national physical activity guidelines represents the most current synthesis, interpretation, and application of the scientific evidence to date.
Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Qmax).
The purpose of this study was to assess body composition, 2000-m run time trial, VO(2max), and Q(max) effects of run SIT versus ET.
Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% VO(2max) for 30 to 60 min·d(-1).
Training improved (P < 0.05) body composition, 2000-m run time trial performance, and VO(2max) in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (-25.6 ± 8.1 s) and 5.9% with ET (-31.9 ± 6.3 s). VO(2max) increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·(-1)·min(-1)) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg·(-1)·min(-1)). None of these improvements differed between groups. In contrast, Q(max) increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min(-1)).
Despite a fraction of the time commitment, run SIT induces similar body composition, VO(2max), and performance adaptations as ET, but with no effect on Q(max). These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral
Circuit training is a very popular methodology in fitness program because it allows to join together cardiovascular and strength training. The purpose of this study was to determine the physiological effects of circuit training performed at different intensities on body composition, strength and blood lactate in middle-aged subjects who had recently undergone only minimum physical training.
Forty participants (aged 50-65) were assigned to a control group (CG) or to one of the three exercise treatment groups: Endurance Group (EG), Circuit-Low Intensity Group (CLG), Circuit-High Intensity Group (CHG). The three groups exercised three times per week, 50 min per session for 12 wk using EG (N.=10), CLG (N.=10) or CHG (N.=10). Pre- and post-training, participants
Among the three groups, CHG showed the greatest reductions in body weight (BW), percentage of fat mass (FM), waistline, blood lactate (produced at 100 Watt during submaximal test) and greater improvement in 6RM in horizontal leg press and underhand cable pulldowns.
The results obtained favored the conclusion that high-intensity exercise combined with endurance training in the circuit training technique is more effective than endurance training alone or low intensity circuit training in improving body composition, blood lactate, moreover CHG results in significantly greater strength increase compared to traditional circuit training.
The purpose of this study was to investigate the effect of heavy strength training on thigh muscle cross-sectional area (CSA), determinants of cycling performance, and cycling performance in well-trained cyclists. Twenty well-trained cyclists were assigned to either usual endurance training combined with heavy strength training [E + S; n = 11 (male symbol = 11)] or to usual endurance training only [E; n = 9 (male symbol = 7, female symbol = 2)]. The strength training performed by E + S consisted of four lower body exercises [3 x 4-10 repetition maximum (RM)], which were performed twice a week for 12 weeks. Thigh muscle CSA, maximal force in isometric half squat, power output in 30 s Wingate test, maximal oxygen consumption (VO(2max)), power output at 2 mmol l(-1) blood lactate concentration ([la(-)]), and performance, as mean power production, in a 40-min all-out trial were measured before and after the intervention. E + S increased thigh muscle CSA, maximal isometric force, and peak power in the Wingate test more than E. Power output at 2 mmol l(-1) [la(-)] and mean power output in the 40-min all-out trial were improved in E + S (P < 0.05). For E, only performance in the 40-min all-out trial tended to improve (P = 0.057). The two groups showed similar increases in VO(2max) (P < 0.05). In conclusion, adding strength training to usual endurance training improved determinants of cycling performance as well as performance in well-trained cyclists. Of particular note is that the added strength training increased thigh muscle CSA without causing an increase in body mass.
Aerobic and resistance training are often performed concurrently by inactive individuals and those patients undergoing cardiac rehabilitation, despite contradictory findings that this mode of training may impair the development of maximal aerobic capacity (VO2max). The aim of the study, therefore, was to compare the effects of 16 weeks of aerobic, resistance and concurrent aerobic or resistance training on VO2max development.
Fifty apparently healthy males (25 years ± 8 months) were randomly assigned to a non-exercising control group (NonG) (n = 12), an aerobic training group (AerG) (n = 12), a resistance-training group (ResG) (n = 13), or a concurrent aerobic and resistance-training group (ConG) (n = 13). VO2max was measured pre- and post-experimentally using a continuous on-line oxygen analyser. Aerobic training consisted of exercise using a combination of treadmills, rowers, steppers and cycle ergometers, whereas resistance training consisted of eight prescribed exercises performed for three sets of 15 repetitions at 60% of the estimated one-repetition maximum (1-RM). In an attempt to equalise exercise duration across all three experimental groups, concurrent aerobic and resistance training consisted of a combination of aerobic training at 60% of heart rate maximum, and resistance training for two sets of 15 repetitions at 60% of the estimated 1-RM.
The NonG were found to have decreased their VO2max by 3.36%, whereas the ResG increased their mean VO2max by 13.16%. The AerG and ConG increased their mean VO2max by 34.12 and 29.58%, respectively.
In conclusion, concurrent training did not significantly interfere with development of aerobic capacity in sedentary males when compared to aerobic training. Therefore, this investigation did not support the concept of the universal nature of the interference effect that supposes the superiority of a single mode of training.
In this study adaptations in body composition, physical fitness and metabolic health were examined during 21 weeks of endurance and/or strength training in 39- to 64-year-old healthy women. Subjects (n = 62) were randomized into endurance training (E), strength training (S), combined strength and endurance training (SE), or control groups (C). S and E trained 2 and SE 2 + 2 times in a week. Muscle strength and maximal oxygen uptake (VO(2)max) were measured. Leg extension strength increased 9 +/- 8% in S (P < 0.001), 12 +/- 8% in SE (P < 0.001) and 3 +/- 4% in E (P = 0.036), and isometric bench press 20% only in both S and SE (P < 0.001). VO(2)max increased 23 +/- 18% in E and 16 +/- 12% in SE (both P < 0.001). The changes in the total body fat (dual X-ray absorptiometry) did not differ between groups, but significant decreases were observed in E (-5.9%, P = 0.022) and SE (-4.8%, P = 0.005). Lean mass of the legs increased 2.2-2.9% (P = 0.004-0.010) in S, SE and E. There were no differences between the groups in the changes in blood lipids, blood pressure or serum glucose and insulin. Total cholesterol and low-density lipoprotein cholesterol decreased and high-density lipoprotein cholesterol increased in E. Both S and SE showed small decreases in serum fasting insulin. Both endurance and strength training and their combination led to expected training-specific improvements in physical fitness, without interference in fitness or muscle mass development. All training methods led to increases in lean body mass, but decreases in body fat and modest improvements in metabolic risk factors were more evident with aerobic training than strength training.
The purpose of present study was to compare the acute physiological responses to a circuit weight training with the responses to a combined circuit training (weight training and treadmill run).
The sample consisted of 25 individuals at an average state of training, 10 men and 15 female, between 18 and 35 year old. There were selected 60 second sets of resistance exercises to the circuit weight training (CWT). Whereas in the combined circuit training (CCT), the subjects spent 30 seconds on the same resistance exercises and 30 seconds running on the treadmill. The rest intervals between the sets lasted 15 seconds. The analysis of variance (ANOVA) with 5% significance level was utilized to the statistical analysis of the results.
Comparing circuit training protocols, it was noted that CCT elicits a higher relative and absolute VO2 and energy expenditure values than CWT for both genders (P<0.05). Regarding inter-gender comparison, males showed higher absolute and relative VO2 and absolute energy expenditure values for both CWT and CCT than females (P<0.05). Females showed a significant greater %VO2max value for both CWT and CCT. Due to the experimental conditions used to state both circuit training bouts (CWT and CCT), the VO2 rate found was higher than the values reported by previous studies which used heavier weight lift.
CCT seems adequate to produce cardiovascular improvements and greater energy expenditure for both men and women, while CWT group classes are sufficient only for unfit women.
A common belief among many clinicians and trainers is that intensive simultaneous training for muscle strength and cardiovascular endurance is counterproductive. To test this premise, 14 healthy, untrained men trained four days per week for 20 weeks on a bicycle ergometer for endurance (END Group, n = 4), on an isokinetic device for increased torque production (ITP Group, n = 5), or on both devices (COMBO Group, n = 5). The ITP and COMBO groups had equal torque gains throughout the study (234 +/- 45 and 232 +/- 23 N.m, respectively). After 11 weeks, both END and COMBO groups had similar gains in maximal oxygen consumption (VO2max) (in milliliters per kilogram of body weight per minute). During the last half of the study, however, the END Group had a significant gain in VO2max (p less than .05) of 4.7 +/- 1.2 mL.kg-1.min-1, whereas the COMBO Group had a nonsignificant gain (p greater than .05) of 1.8 +/- 0.6 mL.kg-1.min-1. In harmony with this finding, the END Group showed a significant increase (p less than .05) in citrate synthase activity (15.5 +/- 7.9 mumol.g-1.min-1), whereas the COMBO Group had no significant increase. The authors concluded that simultaneous training may inhibit the normal adaptation to either training program when performed alone. The extent of the interference probably depends on the nature and intensity of the individual training program. [Nelson AG, Arnall DA, Loy SF, et al: Consequences of combining strength and endurance training regimens.
The purpose of this investigation was to determine the long-term training adaptations associated with low-volume circuit-type versus periodized high-volume resistance training programs in women.
34 healthy, untrained women were randomly placed into one of the following groups: low-volume, single-set circuit (SSC; N = 12); periodized high-volume multiple-set (MS; N = 12); or nonexercising control (CON) group (N = 10). The SSC group performed one set of 8-12 repetitions to muscular failure 3 d x wk(-1). The MS group performed two to four sets of 3-15 repetitions with periodized volume and intensity 4 d x wk(-1). Muscular strength, power, speed, endurance, anthropometry, and resting hormonal concentrations were determined pretraining (T1), after 12 wk (T2), and after 24 wk of training (T3).
1-RM bench press and leg press, and upper and lower body local muscular endurance increased significantly (P < or = 0.05) at T2 for both groups, but only MS showed a significant increase at T3. Muscular power and speed increased significantly at T2 and T3 only for MS. Increases in testosterone were observed for both groups at T2 but only MS showed a significant increase at T3. Cortisol decreased from T1 to T2 and from T2 to T3 in MS. Insulin-like growth factor-1 increased significantly at T3 for SSC and at T2 and T3 for MS. No changes were observed for growth hormone in any of the training groups.
Significant improvements in muscular performance may be attained with either a low-volume single-set program or a high-volume, periodized multiple-set program during the first 12 wk of training in untrained women. However, dramatically different training adaptations are associated with specific domains of training program design which contrast in speed of movement, exercise choices and use of variation (periodization) in the intensity and volume of exercise.
Thirty-two untrained men [mean (SD) age 22.5 (5.8) years, height 178.3 (7.2) cm, body mass 77.8 (11.9) kg] participated in an 8-week progressive resistance-training program to investigate the "strength-endurance continuum". Subjects were divided into four groups: a low repetition group (Low Rep, n = 9) performing 3-5 repetitions maximum (RM) for four sets of each exercise with 3 min rest between sets and exercises, an intermediate repetition group (Int Rep, n = 11) performing 9-11 RM for three sets with 2 min rest, a high repetition group (High Rep, n = 7) performing 20-28 RM for two sets with 1 min rest, and a non-exercising control group (Con, n = 5). Three exercises (leg press, squat, and knee extension) were performed 2 days/week for the first 4 weeks and 3 days/week for the final 4 weeks. Maximal strength [one repetition maximum, 1RM), local muscular endurance (maximal number of repetitions performed with 60% of 1RM), and various cardiorespiratory parameters (e.g., maximum oxygen consumption, pulmonary ventilation, maximal aerobic power, time to exhaustion) were assessed at the beginning and end of the study. In addition, pre- and post-training muscle biopsy samples were analyzed for fiber-type composition, cross-sectional area, myosin heavy chain (MHC) content, and capillarization. Maximal strength improved significantly more for the Low Rep group compared to the other training groups, and the maximal number of repetitions at 60% 1RM improved the most for the High Rep group. In addition, maximal aerobic power and time to exhaustion significantly increased at the end of the study for only the High Rep group. All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep and Int Rep groups, whereas no significant increases were demonstrated for either the High Rep or Con groups. However, the percentage of type IIB fibers decreased, with a concomitant increase in IIAB fibers for all three resistance-trained groups. These fiber-type conversions were supported by a significant decrease in MHCIIb accompanied by a significant increase in MHCIIa. No significant changes in fiber-type composition were found in the control samples. Although all three training regimens resulted in similar fiber-type transformations (IIB to IIA), the low to intermediate repetition resistance-training programs induced a greater hypertrophic effect compared to the high repetition regimen. The High Rep group, however, appeared better adapted for submaximal, prolonged contractions, with significant increases after training in aerobic power and time to exhaustion. Thus, low and intermediate RM training appears to induce similar muscular adaptations, at least after short-term training in previously untrained subjects. Overall, however, these data demonstrate that both physical performance and the associated physiological adaptations are linked to the intensity and number of repetitions performed, and thus lend support to the "strength-endurance continuum".
Potential barriers to activity participation were surveyed among adolescent girls and corroborated with other reported information.
Among 2379 black and white girls enrolled in the NHLBI Growth and Health Study since ages 9 or 10 yr, those reporting weekly activity frequency as "sometimes" or "rarely" were surveyed for three consecutive years from ages 16 or 17 yr. Barriers to activity were assessed using a 10-item questionnaire. Responses were cross-examined with other reported information. Race-specific longitudinal regression examined the impact of barrier scores on activity levels and also potential factors having an impact on barrier scores.
Approximately half of the cohort was screened as "sedentary" with a trend toward an increasing proportion with age. Lack of time was cited by 60% of sedentary girls as the leading barrier to activity participation for all 3 yr. Other frequently cited barriers to activity included "I'm too tired" and "They don't interest me." No differences were seen in hours at work or in household chores between those who cited lack of time and those who did not. Barrier score was a significant predictor of habitual activity scores. For both races, body mass index and "would rather do other things than exercise" were significant predictors of barriers, but work, parental education, TV watching, and childbirth were not significant.
Self-reported barriers to activity participation among sedentary girls were shown to be primarily internal and uncorrelated with other corresponding external factors.
The purpose of this study was to examine the influence of the sequence order of high-intensity endurance training and circuit training on changes in muscular strength and anaerobic power. Forty-eight physical education students (ages, 21.4 +/- 1.3 years) were assigned to 1 of 5 groups: no training controls (C, n = 9), endurance training (E, n = 10), circuit training (S, n = 9), endurance before circuit training in the same session, (E+S, n = 10), and circuit before endurance training in the same session (S+E, n = 10). Subjects performed 2 sessions per week for 12 weeks. Resistance-type circuit training targeted strength endurance (weeks 1-6) and explosive strength and power (weeks 7-12). Endurance training sessions included 5 repetitions run at the velocity associated with Vo2max (Vo2max) for a duration equal to 50% of the time to exhaustion at Vo2max; recovery was for an equal period at 60% Vo2max. Maximal strength in the half squat, strength endurance in the 1-leg half squat and hip extension, and explosive strength and power in a 5-jump test and countermovement jump were measured pre- and post-testing. No significant differences were shown following training between the S+E and E+S groups for all exercise tests. However, both S+E and E+S groups improved less than the S group in 1 repetition maximum (p < 0.01), right and left 1-leg half squat (p < 0.02), 5-jump test (p < 0.01), peak jumping force (p < 0.05), peak jumping power (p < 0.02), and peak jumping height (p < 0.05). The intrasession sequence did not influence the adaptive response of muscular strength and explosive strength and power. Circuit training alone induced strength and power improvements that were significantly greater than when resistance and endurance training were combined, irrespective of the intrasession sequencing.