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

2012 ◽  
Vol 37 (6) ◽  
pp. 1124-1131 ◽  
Author(s):  
Gill McRae ◽  
Alexa Payne ◽  
Jason G.E. Zelt ◽  
Trisha D. Scribbans ◽  
Mary E. Jung ◽  
...  
Keyword(s):  
Resistance Training ◽  
Aerobic Fitness ◽  
High Intensity ◽  
Cardiovascular Fitness ◽  
Whole Body ◽  
Muscle Endurance ◽  
Control Group ◽  
Maximal Heart Rate ◽  
Muscular Endurance ◽  
Low Volume

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]O2peak 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.

scholarly journals The Effect of Low-Volume Sprint Interval Training on the Development and Subsequent Maintenance of Aerobic Fitness in Soccer Players

2015 ◽  
Vol 10 (3) ◽  
pp. 332-338 ◽  
Author(s):  
Tom W. Macpherson ◽  
Matthew Weston
Keyword(s):  
Beneficial Effect ◽  
Aerobic Fitness ◽  
High Intensity ◽  
Aerobic Training ◽  
Interval Training ◽  
Soccer Players ◽  
Control Group ◽  
Sprint Interval Training ◽  
Low Volume ◽  
Test Level

Purpose:To examine the effect of low-volume sprint interval training (SIT) on the development (part 1) and subsequent maintenance (part 2) of aerobic fitness in soccer players.Methods:In part 1, 23 players from the same semiprofessional team participated in a 2-wk SIT intervention (SIT, n = 14, age 25 ± 4 y, weight 77 ± 8 kg; control, n = 9, age 27 ± 6 y, weight 72 ± 10 kg). The SIT group performed 6 training sessions of 4–6 maximal 30-s sprints, in replacement of regular aerobic training. The control group continued with their regular training. After this 2-wk intervention, the SIT group was allocated to either intervention (n = 7, 1 SIT session/wk as replacement of regular aerobic training) or control (n = 7, regular aerobic training with no SIT sessions) for a 5-wk period (part 2). Pre and post measures were the YoYo Intermittent Recovery Test Level 1 (YYIRL1) and maximal oxygen uptake (VO2max).Results:In part 1, the 2-week SIT intervention had a small beneficial effect on YYIRL1 (17%; 90% confidence limits ±11%), and VO2max (3.1%; ±5.0%) compared with control. In part 2, 1 SIT session/wk for 5 wk had a small beneficial effect on VO2max (4.2%; ±3.0%), with an unclear effect on YYIRL1 (8%; ±16%).Conclusion:Two weeks of SIT elicits small improvements in soccer players’ high-intensity intermittent-running performance and VO2max, therefore representing a worthwhile replacement of regular aerobic training. The effectiveness of SIT for maintaining SIT-induced improvements in high-intensity intermittent running requires further research.

scholarly journals Fitness Effects of 10-Month Frequent Low-Volume Ball Game Training or Interval Running for 8–10-Year-Old School Children

2017 ◽  
Vol 2017 ◽  
pp. 1-9 ◽  
Author(s):  
Malte Nejst Larsen ◽  
Claus Malta Nielsen ◽  
Christina Ørntoft ◽  
Morten Bredsgaard Randers ◽  
Eva Wulff Helge ◽  
...  
Keyword(s):  
School Children ◽  
High Intensity ◽  
Whole Body ◽  
Group Differences ◽  
Control Group ◽  
Training Groups ◽  
High Intensity Training ◽  
Fitness Effects ◽  
Before And After ◽  
Low Volume

We investigated the exercise intensity and fitness effects of frequent school-based low-volume high-intensity training for 10 months in 8–10-year-old children. 239 Danish 3rd-grade school children from four schools were cluster-randomised into a control group (CON,n=116) or two training groups performing either5×12 min/wk small-sided football plus other ball games (SSG,n=62) or interval running (IR,n=61). Whole-body DXA scans, flamingo balance, standing long-jump, 20 m sprint, and Yo-Yo IR1 children’s tests (YYIR1C) were performed before and after the intervention. Mean running velocity was higher (p<0.05) in SSG than in IR (0.88±0.14versus0.63±0.20 m/s), while more time (p<0.05) was spent in the highest player load zone (>2;5.6±3.4versus3.7±3.4%) and highest HR zone (>90%HRmax;12.4±8.9versus8.4±8.0%) in IR compared to SSG. After 10 months, no significant between-group differences were observed for YYIR1C performance and HR after 2 min of YYIR1C (HRsubmax), but median-split analyses showed thatHRsubmaxwas reduced (p<0.05) in both training groups compared to CON for those with the lowest aerobic fitness (SSG versus CON: 3.2%  HRmax[95% CI: 0.8–5.5]; IR versus CON: 2.6%  HRmax[95% CI: 1.1–5.2]). After 10 months, IR had improved (p<0.05) 20 m sprint performance (IR versus CON: 154 ms [95% CI: 61–241]). No between-group differences (p>0.05) were observed for whole-body or leg aBMD, lean mass, postural balance, or jump length. In conclusion, frequent low-volume ball games and interval running can be conducted over a full school year with high intensity rate but has limited positive fitness effects in 8–10-year-old children.

scholarly journals Japanese radio calisthenics prevents the reduction of skeletal muscle mass volume in people with type 2 diabetes

2020 ◽  
Vol 8 (1) ◽  
pp. e001027 ◽  
Author(s):  
Tomonori Kimura ◽  
Takuro Okamura ◽  
Keiko Iwai ◽  
Yoshitaka Hashimoto ◽  
Takafumi Senmaru ◽  
...  
Keyword(s):  
Type 2 Diabetes ◽  
Skeletal Muscle ◽  
Resistance Training ◽  
Muscle Mass ◽  
High Intensity ◽  
Skeletal Muscle Mass ◽  
Whole Body ◽  
Therapeutic Exercises ◽  
The Difference

ObjectiveReduction of muscle mass and strength is an important treatment target for patients with type 2 diabetes. Recent studies have reported that high-intensity resistance training improves physical function; however, all patients found it difficult to perform high-intensity resistance training. Radio calisthenics, considered as therapeutic exercises to promote health in Japan, are simple exercises that can be performed regardless of age and help move the muscles and joints of the whole body effectively according to the rhythm of radio. We investigated the efficacy of radio calisthenics for muscle mass in patients with type 2 diabetes in this retrospective cohort study.Research design and methodsA total of 42 hospitalized patients with type 2 diabetes were recruited. The skeletal muscle mass index (SMI, kg/m2) was calculated as appendicular muscle mass (kg) divided by height squared (m2). We defined the change of SMI as the difference of SMI between the beginning and end of hospitalization.ResultsAmong 42 patients, 15 (11 men and 4 women) performed radio calisthenics. Body weights of both radio calisthenics exercisers and non-exercisers decreased during hospitalization. The change of SMI was significantly lesser in radio calisthenics exercisers than in non-exercisers (7.1±1.4 to 7.1±1.3, –0.01±0.09 vs 6.8±1.1 to 6.5±1.2, –0.27±0.06 kg/m2, p=0.016). The proportion of decreased SMI was 85.2% (23/27 patients) in non-radio calisthenics exercisers, whereas that in radio calisthenics exercisers was 46.7% (7/15 patients).ConclusionsRadio calisthenics prevent the reduction of skeletal muscle mass. Thus, radio calisthenics can be considered effective for patients with type 2 diabetes.

scholarly journals High Intensity Resistance Training Methods with and without Protein Supplementation to Fight Cardiometabolic Risk in Middle-Aged Males: A Randomized Controlled Trial

2016 ◽  
Vol 2016 ◽  
pp. 1-9 ◽  
Author(s):  
Wolfgang Kemmler ◽  
Andreas Wittke ◽  
Michael Bebenek ◽  
Michael Fröhlich ◽  
Simon von Stengel
Keyword(s):  
Risk Factors ◽  
Resistance Training ◽  
High Intensity ◽  
Cardiometabolic Risk ◽  
High Volume ◽  
Protein Supplementation ◽  
Cardiometabolic Risk Factors ◽  
Control Group ◽  
High Intensity Training ◽  
Intensity Training

Time-effective protocols may potentially increase people’s compliance with exercise. The purpose of this paper was to compare the relative effects of 16 weeks of high intensity (resistance) training (HIT) with and without protein supplementation (HIT&P) and HVHIT (high volume/high intensity training) versus a nontraining control group on cardiometabolic risk factors. One hundred and twenty untrained males 30–50 years old were randomly assigned to 3 subgroups: (a) a HIT group; (b) a HIT&P group, and (c) a waiting-control group (phase I) that crossed over to (d) high volume/high intensity training (HVHIT) during the second study phase. HIT was defined as “single set to failure protocol” while HVHIT consistently applied two sets. Protein supplementation provided an overall intake of 1.5 g/kg/body mass. Primary study endpoint was the metabolic syndromeZ-Score (MetS-Z-Score). MetS-Z-Score significantly improved in all exercise groups (p≤0.001) with no significant difference between HIT, HIT&P, and HVHIT (p≥0.829). However, all the exercise groups differed significantly from the CG (p<0.001) which deteriorated significantly (p=0.039). In conclusion, all exercise protocols were similarly effective in improving cardiometabolic risk factors. Thus, HIT may be the best choice for people with low time budgets looking to improve their cardiometabolic health.

Whole-Body Aerobic Resistance Training Circuit Improves Aerobic Fitness and Muscle Strength in Sedentary Young Females

2015 ◽  
Vol 29 (6) ◽  
pp. 1592-1600 ◽  
Author(s):  
Terrence R. Myers ◽  
Matthew G. Schneider ◽  
Matthew S. Schmale ◽  
Tom J. Hazell
Keyword(s):  
Resistance Training ◽  
Muscle Strength ◽  
Aerobic Fitness ◽  
Whole Body ◽  
Young Females

scholarly journals Effects of Low-Volume, High-Intensity Whole-Body Calisthenics on Army ROTC Cadets

2015 ◽  
Vol 180 (5) ◽  
pp. 492-498 ◽  
Author(s):  
Nicholas H. Gist ◽  
Eric C. Freese ◽  
Terence E. Ryan ◽  
Kirk J. Cureton
Keyword(s):  
High Intensity ◽  
Whole Body ◽  
Rotc Cadets ◽  
Low Volume ◽  
Army Rotc

scholarly journals Time course of changes in V̇O2peak and O2 extraction during ramp cycle exercise following HIIT vs moderate-intensity continuous training in type 2 diabetes.

2021 ◽  
Author(s):  
Norita Gildea ◽  
Adam McDermott ◽  
Joel Rocha ◽  
Donal O'Shea ◽  
Simon Green ◽  
...  
Keyword(s):  
Type 2 Diabetes ◽  
Time Course ◽  
Near Infrared ◽  
Moderate Intensity ◽  
Control Group ◽  
Vastus Lateralis Muscle ◽  
Linear Segment ◽  
Maximal Heart Rate ◽  
Low Volume

In the present study we assessed the time course of adaptations in peak oxygen uptake (V̇O2peak) and muscle fractional oxygen (O2) extraction (using near-infrared spectroscopy) following 12 weeks of low-volume high-intensity interval training (HIIT) vs. moderate-intensity continuous endurance training (MICT) in adults with uncomplicated type 2 diabetes (T2D). Participants with T2D were randomly assigned to MICT (n = 12, 50 min of moderate-intensity cycling), HIIT (n = 9, 10 x 1 min at ~90% maximal heart rate) or to a non-exercising control group (n = 9). Exercising groups trained 3 times per week and measurements were taken every 3 weeks. The rate of muscle deoxygenation (i.e. deoxygenated haemoglobin and myoglobin concentration, Δ[HHb+Mb]) profiles of the vastus lateralis muscle were normalised to 100% of the response, plotted against % power output (PO) and fitted with a double linear regression model. V̇O2peak increased (P<0.05) by week 3 of MICT (+17%) and HIIT (+8%), with no further significant changes thereafter. Total increases in V̇O2peak posttraining (P<0.05) were 27% and 14% respectively. The %∆[HHb+Mb] vs %PO slope of the first linear segment (slope1) was reduced (P<0.05) beyond 3 weeks of HIIT and MICT with no further significant changes thereafter. No changes in V̇O2peak or slope1 were observed in the control group. Low-volume HIIT and MICT induced improvements in V̇O2peak following a similar time course and these improvements were likely, at least in part, due to an improved microvascular O2 delivery.

scholarly journals Comparison of Muscular Endurance and Hypertrophy Resistance Training on Cardiovascular Disease Risk in Sedentary Male Smokers

2021 ◽  
Vol In Press (In Press) ◽  
Author(s):  
Brandon Stuwart Shaw ◽  
Stacey Turner ◽  
Ina Shaw
Keyword(s):  
Risk Factors ◽  
Blood Pressure ◽  
Cardiovascular Disease ◽  
Resistance Training ◽  
Density Lipoprotein ◽  
Lipoprotein Cholesterol ◽  
Control Group ◽  
Muscular Endurance ◽  
Cvd Risk Factors ◽  
Cvd Risk

Background: Cardiovascular disease (CVD) exemplifies a major medical problem as it is the most considerable cause of morbidity and mortality. While sport conditioning specialists understand and differentiate the different benefits of resistance training (RT) subtypes on athletic performance, this distinction is less clear for health professionals when designing CVD risk reduction programs. Objectives: This study attempted to investigate and compare the effects of hypertrophy and muscular endurance RT on CVD risk in sedentary males. Methods: Sedentary male smokers were randomly assigned to either an eight-week hypertrophy RT group (HTG) (n = 15), muscular endurance RT groups (METG) (n = 15), or a non-exercising control group (CON) (n = 15) to assess their impact on smoking, blood pressure, cholesterol, and cardiorespiratory fitness (VO2max) variables associated with the four most prominent CVD risk factors. Data were analyzed using SPSS-25 software using a paired sample t-test and ANOVA. Results: Significant (P ≤ 0.05) improvements were found in three of the 15 measured variables in the HTG (resting mean arterial pressure (RMAP) (P = 0.024); total cholesterol (TC): HDL-C ratio (P = 0.009), and HDL-C: low-density lipoprotein cholesterol (LDL-C) ratio (P = 0.038), with a deleterious decrease in high-density lipoprotein cholesterol (HDL-C) (P = 0.027). In turn, significant improvements were found in the METG in 10 of the 15 measured variables, namely; cigarettes smoked per day (P = 0.037), resting systolic blood pressure (RSBP) (P = 0.002), resting diastolic blood pressure (RDBP) (P = 0.006), RMAP (P = 0.000), TC (P = 0.010), triglycerides (TG) (P = 0.010), LDL-C (P = 0.007), HDL-C: LDL-C (P = 0.018), non-HDL-C (n-HDL-C) (P = 0.010), and VO2max (P = 0.001), and a deleterious decrease in HDL-C (P = 0.026). Conclusions: While the oversimplification of RT design for CVD reduction has resulted in cardio-centric CVD training programs, this study demonstrates that some subtypes of RT (i.e. muscular endurance training) may prove more useful than others in reducing multiple CVD risk factors simultaneously.

scholarly journals Body composition and food intake in elderly women subjected to resistance training

2001 ◽  
Vol 14 (3) ◽  
pp. 177-183
Author(s):  
Aline Rodrigues BARBOSA ◽  
José Maria SANTARÉM ◽  
Wilson JACOB FILHO ◽  
Maria de Fátima Nunes MARUCCI
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Food Intake ◽  
Training Program ◽  
Body Fat ◽  
Elderly Women ◽  
Whole Body ◽  
Control Group ◽  
Body Fat Percentage ◽  
Fat Percentage

This study analyzed the effects of a 10-wk resistance training program on body composition in 11 elderly women (68.91 ± 5.43 yrs). A control group of 8 women (65.13 ± 4.09 yrs) served as inactive control. The body fat percentage (skinfold thickness and bioelectrical impedance), body-circumference measurements and sum of skinfolds were assessed before and after 10 weeks. Food intake was assessed immediately before week 0 and week 10, from 3-day diet records (energy, protein, carbohydrate and fat). After initial tests, the subjects began a training program consisting of eight exercises for the whole body. The training program only resulted in decrease in sum of skinfolds (p<=0.05). No significant changes in any variable were observed in the control group. In conclusion, the training program did not reduce body fat percentage, although it reduced sum of skinfolds.

scholarly journals High Intensity Functional Training (HIFT) Improves Fitness in Recruit Firefighters

2021 ◽  
Vol 18 (24) ◽  
pp. 13400
Author(s):  
Annmarie Chizewski ◽  
Allyson Box ◽  
Richard M. Kesler ◽  
Steven J. Petruzzello
Keyword(s):  
Job Performance ◽  
High Intensity ◽  
Effective Means ◽  
Cardiovascular Fitness ◽  
Muscular Endurance ◽  
Fitness Program ◽  
Functional Training ◽  
Hotelling's T2 ◽  
Hotelling’S T2 ◽  
Effective Fitness

Background: Firefighting is a strenuous profession requiring adequate levels of fitness for effective job performance. Providing firefighters with a safe and effective fitness program is essential for optimal performance. The purpose of this project was to examine changes in various parameters of physical fitness and firefighter ability following a 7-week high intensity functional training (HIFT) program. Methods: Participants were male firefighter recruits (N = 89; age = 27.1 ± 4.2 years, height = 1.78 ± 0.1 m, BMI = 28.1 ± 4.2) enrolled in a Basic Operations Firefighter Academy. Fitness and firefighting ability (via the Academy Firefighter Challenge) were assessed at Weeks 1 and 7 of the Academy. Results: Significant improvements in both fitness and firefighter ability were seen following the HIFT program. Specifically, fitness (BMI, cardiovascular fitness, muscular endurance) improved significantly [Hotelling’s T2 = 8.98, F(5, 84) = 150.92, p < 0.001, η2p = 0.90]. Firefighter ability also improved significantly [Hotelling’s T2 = 3.95, F(7, 88) = 46.26, p < 0.001, η2p = 0.80]. Conclusions: Following a 7-week Basic Operations Firefighter Academy that included daily HIFT, significant increases in fitness and firefighting ability were observed. These findings suggest that HIFT appears to be an effective means of improving fitness and firefighting ability in recruit firefighters.

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