Unbound MEDLINE

Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females.

Abstract

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.

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  • Publisher Full Text
  • Authors

    McRae G, Payne A, Zelt JG, Scribbans TD, Jung ME, Little JP, Gurd BJ

    Institution

    School of Kinesiology and Health Studies, Queen's University, Kingston, ON K7L 3N6, Canada.

    Source

    Applied physiology, nutrition, and metabolism = Physiologie appliquée, nutrition et métabolisme 37:6 2012 Dec pg 1124-31

    MeSH

    Cardiovascular Physiological Phenomena
    Consumer Satisfaction
    Exercise
    Exercise Test
    Female
    Humans
    Muscle, Skeletal
    Oxygen Consumption
    Physical Endurance
    Physical Fitness
    Questionnaires
    Recreation
    Resistance Training
    Young Adult

    Pub Type(s)

    Journal Article
    Research Support, Non-U.S. Gov't

    Language

    eng

    PubMed ID

    22994393