The Effects of a Combined Resistance Training and Endurance Exercise Program in Inactive College Female Subjects: Does Order Matter?

• Autores: Patrick M. Davitt, Joseph K. Pellegrino, Jarrett R. Schanzer, Harisics Tjionas, Shawn M. Arent
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 28, Nº. 7, 2014, págs. 1937-1945
• Idioma: inglés
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• Dialnet Métricas: 1 Cita
• Resumen

  • Although both endurance (E) and resistance (R) exercise improve various health and fitness variables, there is still debate regarding the optimal ordering of these modes of exercise within a concurrent bout. The purpose of this study was to determine the effects of performing E before R (E-R) or R before E (R-E) on strength, V[Combining Dot Above]O2max, and body composition over the course of an 8-week exercise program. Inactive college female subjects (N = 23; 19.8 ± 0.22 years; 61.0 ± 2.5 kg) were randomly assigned to either an E-R (n = 13) or an R-E (n = 10) group. Subjects trained 4 d·wk-1 over the 8-week study. The E portion consisted of 30 minutes of aerobic exercise at 70–80% heart rate reserve (HRR). The R portion used a 3-way split routine with subjects performing 3 sets of 8–12 repetitions for 5–6 different exercises using a load equal to 90–100% 10 repetition maximum. There were 2 days of testing before and after 8 weeks of training to determine performance and body composition. There were significant improvements in chest press (p < 0.001), leg press (p < 0.001), V[Combining Dot Above]O2max (p < 0.001), and lean body mass (LBM) (p = 0.005) across both groups. Weight significantly increased (p = 0.038), but percent body fat did not change (p = 0.46). There were no differences as a function of group (p > 0.267). There were significant improvements in performance and LBM over an 8-week concurrent training program in inactive college female subjects, regardless of the order in which R and E were performed. It seems that fitness markers improve similarly regardless of the order of R or E in a 4 d·wk-1 program in inactive female subjects. Therefore, the order of these modalities for beginning exercisers should be based on personal preference and to facilitate adherence.