The Effects of Combining Aerobic and Heavy Resistance Training on Body Composition, Muscle Hypertrophy, and Exercise Satisfaction in Physically Active Adults.

This study investigated the effects of combined aerobic and heavy resistance training on the variables of body composition, muscle hypertrophy, and exercise satisfaction in physically active adults in comparison with heavy resistance training only (predominantly designed for hypertrophy). Twenty-two healthy male adults between the ages of 18 and 35, who had limited previous experience with muscle resistance training, participated in the intervention program while maintaining their physical activity level. The participants were randomly allocated into two groups: the resistance training group (control group) and the combined training group (experimental group), which involved both resistance training and aerobic training. Aerobic training consisted of 30 min aerobic interval training sessions three times a week with a total of 8 min work bouts in each at 60-70% of heart rate reserve (HRR). The intervention training program lasted for eight weeks. Resistance training consisted of a 3-day muscle group split (2-3 exercises per muscle group, 8 sets per muscle group, 6-12 repetition maximum (RM). Upon completion, body composition, muscle hypertrophy, and exercise satisfaction were analyzed using the mixed-design ANOVA. Variables selected for this study as markers of body composition responded differently to the different interventions and time; however, some trends were not statistically significant. Overall, it is not possible to state unequivocally that one training modality was superior to another in the body composition cluster, for significant improvements were observed within the groups from pre- to post-interventions, but no significant differences were observed between the resistance training and combined training groups, while, both interventions showed improvement with time in some variables of muscle hypertrophy. Compared to baseline, the exercise satisfaction post-intervention improved within the groups. From pre- to post-testing, both resistance and combined training groups improved exercise satisfaction (p < 0.05 in both groups). However, there was no significant difference in exercise satisfaction observed between the resistance training and combined training groups after the training intervention (p > 0.05).

The effects of modified exponential tapering technique on perceived exertion, heart rate, time trial performance, VO2max and power output among highly trained junior cyclists.

BACKGROUND: The present study investigated the effects of a 2-week modified exponential taper on physiological adaptation and time trial performance among junior cyclists. METHODS: Participants (N.=27) with the mean age of 16.95±0.8 years, height of 165.6±6.1 cm and weight of 54.19±8.1 kg were matched into either modified exponential taper (N.=7), normal exponential taper (N.=7), or control (N.=7) groups using their initial VO2max values. Both experimental groups followed a 12-week progressive endurance training program and subsequently, a 2-week tapering phase. A simulated 20-km time trial performance along with VO2max, power output, heart rate and rating of perceived exertion were measured at baseline, pre and post-taper. One way ANOVA was used to analyze the difference between groups before the start of the intervention while mixed factorial ANOVA was used to analyze the difference between groups across measurement sessions. When homogeneity assumption was violated, the Greenhouse-Geisser Value was used for the corrected values of the degrees of freedom for the within subject factor the analysis. RESULTS: Significant interactions between experimental groups and testing sessions were found in VO2max (F=6.67, df=4, P<0.05), power output (F=5.02, df=4, P<0.05), heart rate (F=10.87, df=2.51, P<0.05) rating of perceived exertion (F=13.04, df=4, P<0.05) and 20KM time trial (F=4.64, df=2.63, P<0.05). Post-hoc analysis revealed that both types of taper exhibited positive effects compared to the non-taper condition in the measured performance markers at post-taper while no different were found between the two taper groups. CONCLUSIONS: It was concluded that both taper protocols successfully inducing physiological adaptations among the junior cyclists by reducing the volume and maintaining the intensity of training.

Comparison of aerobic and combined aerobic and resistance training on low-density lipoprotein cholesterol concentrations in men.

While aerobic training and, to a lesser degree, resistance training are known to reduce blood concentrations of low-density lipoprotein cholesterol (LDL-C), little is known about the effects of a combination of aerobic and resistance training on LDL-C concentrations. The aim of the investigation was to examine the effects of 16 weeks of no exercise, aerobic training or a combination of aerobic and resistance training on lowering blood concentrations of LDL-C. Thirty-eight healthy, previously untrained men (mean age: 25 years and six months) with borderline high blood LDL-C concentrations volunteered to participate in this investigation. Each subject's blood LDL-C concentrations were measured following a nine- to 12-hour fasting period and prior to any exercise. Aerobic training consisted of exercise using a combination of treadmills, rowers, steppers and cycle ergometers. Combined aerobic and resistance training consisted of a combination of aerobic training at 60% of heart rate maximum, and resistance training using eight prescribed exercises performed for two sets of 15 repetitions at 60% of the estimated one-repetition maximum (1-RM). The no-exercise group was found to have had no significant (p < or = 0.05) change in blood LDL-C concentrations (from 4.12 +/- 0.27 to 4.21 +/- 0.42 mmol.l- (1)), whereas the aerobic training and combined training groups showed significant and similar (p = 0.123) decreases in blood LDL-C concentrations (from 3.64 +/- 2.87 to 2.87 +/- 0.64 mmol.l- (1) and from 4.39 +/- 1.04 to 3.23 +/- 0.71 mmol.l- (1), respectively). This investigation indicates that a larger dose of aerobic exercise does not necessarily equate to a greater improvement in LDL-C concentrations if the lost aerobic exercise time is replaced with resistance exercise.