Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women

This study was designed to determine whether different effects on functional capacity and body composition were produced by using different devices (elastic bands (EBs) versus weight machines (WMs)) with the same resistance training program. Forty-five healthy sedentary middle-aged women volunteers were chosen and randomly assigned to 1 of 3 groups: 21 subjects trained using EBs (EBG), 14 in trained using WMs (WMG), and 10 were controls (CG). Both exercise groups trained with a periodized muscular endurance program twice a week for 10 weeks, with a total of 6 exercises per session for the major muscle groups. Exercise intensity was equalized by jointly monitoring the same targeted number of repetitions (TNRs) and rate of perceived exertion in active muscles (RPE-AM). Functional capacity was assessed by using knee push-up (KPU) and 60-second squat (S) tests. Body composition was measured using an 8-polar bioelectrical impedance analyzer. The results for both the EBG and WMG show a decrease in fat mass (p = 0.05 and p < 0.01, respectively) and an increase in both the fat-free mass (p < 0.05 and p < 0.01, respectively) and the number of repetitions in the KPU (p < 0.05 and p < 0.01, respectively) and S tests (p < 0.01 in both). None of the variables measured for the CG varied significantly. It can be concluded that, independently of the device used, the combined monitoring of TNRs and RPE-AM can be a valid tool for controlling the resistance exercise intensity and can lead to healthy adaptations. EBs can thus offer significant physiological benefits that are comparable to those obtained from WMs in the early phase of strength training of sedentary middle-aged women.     

Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance

The purpose of this study was to examine the effects of a drink containing creatine, amino acids, and protein vs. a carbohydrate placebo on body composition, strength, muscular endurance, and anaerobic performance before and after 10 weeks of resistance training. Fifty-one men (mean +/- SD; age: 21.8 +/- 2.9 years) were randomly assigned to either the test drink (TEST; n = 23) or the placebo (PLAC; n = 28) and performed two 30-second Wingate Anaerobic Tests for determination of peak power (PP) and mean power (MP), were weighed underwater for percent body fat (%fat) and fat-free mass (FFM), and were tested for 1 repetition maximum (1RM) dynamic constant external resistance strength and muscular endurance (END; number of repetitions performed with 80% of 1RM) on the bilateral leg extension (LE) and free-weight bench press (BP) exercises. The testing was conducted before (PRE) and after (POST) 10 weeks of resistance training (3 sets of 10 repetitions with 80% of the subject's 1RM performed 3 times per week) on the LE and BP exercises. Body weight, FFM, LE 1RM, LE END, BP 1RM, and BP END increased (p < 0.05), whereas %fat decreased (p < 0.05) from PRE to POST for both the TEST and PLAC groups. Peak power and MP, however, increased for the TEST group, but not for the PLAC group. These results suggested that the creatine-, amino acid-, and protein-containing drink provided no additional benefits when compared with carbohydrates alone for eliciting changes in body composition, strength, and muscular endurance after a 10-week resistance training period. The TEST drink was, however, more effective than carbohydrates alone for improving anaerobic power production.     

The effect of 8 week pilates exercise on body composition in obese women

The objective of this study was to explore the effects of 8-weeks modern pilates mat and ball exercise program on body mass, waist circumference and waist to hip ratio on sedentary obese women total of 58 health sedentary obese women volunteered to participate in this study. They were divided randomly into 1 of 2 groups: pilates training group (PTG; N = 34) and control group (CG; N = 27). A pilates training program was applied to the subjects one hour per day four days per week during 8 weeks. The subjects in the control group did not participate in the training and participated only in the pre and post test measurements. BMI, waist circumference, Waist-hip ratio, 4-site skinfold thickness (Biceps, Triceps, Supscapula and Iliac), fat percentage, resting metabolic rate, Lean body mass and flexibility were assessed before and after the pilates training program. The SPSS statistical program (version 16.0) was used for data analysis. Analyses of covariance (ANCOVAs) were run on each of the dependent variables. For all analyses, the criterion for significance was set at an alpha level of p < 0.05. 8 weeks of pilates training program has been found to be effective on weight, Body mass index, Lean body mass, waist-hip ratio, biceps, triceps, fat percentage, basal metabolic rate, and flexibility in PTG (p < 0.05). The control group showed no significant differences in the same measures post-intervention. As a result there was a positive effect of Modern Pilates mat and ball exercises of reducing obesity, body composition parameters and flexibility at sedentary obese women.     

Training and detraining effects of the resistance vs. endurance program on body composition, body size, and physical performance in young men

The purpose of this study was to investigate the changes in the body composition, body size, muscle strength, and VO2max after 24 weeks of resistance or endurance training and detraining in young men. Thirty healthy college-aged men (20.4 ± 1.36 years) participated in the study. Subjects were assigned to resistance training group (RTG, n = 10), endurance training group (ETG, n = 10), and control group (CG, n = 10). The training program consisted of running or weight-resistance exercise for 3 sessions per week under supervision. VO2max, upper and lower body strength (UBS, LBS), body fat, lean body mass, and body circumference were measured at baseline and after training and detraining. After the training period, the exercise groups demonstrated significant increases in VO2max and LBS (p < 0.05). The UBS, lean mass (LM), and body size of arm and calf were significantly greater in the RTG than in the other 2 groups (p<0.05). In addition, the strength and LM of the RTG were still greater than the baseline values after 24 weeks of detraining (p < 0.05). The conclusions of this study are (a) that endurance or resistance training alone led to training-specific improvements in physical performance, body composition, and body size of the arms for the young men examined and (b) that the RTG maintained the gains in strength and LM for more prolonged periods after training ceased than the endurance training group.     

uHIIT显著改善男性减脂效果

本研究旨在探讨以心率控制方式进行12周的上坡高强度间歇训练(uphill high-intensityinterval training,uHIIT)和中等水平强度持续训练(moderate-intensity continuous training, MCT)对于中年过重肥胖男性的身体组成(体脂肪百分比和净体重)、代谢症候指标(安静血压,血糖,高低密度脂蛋白胆固醇,总胆固醇和甘油三脂)及心肺耐力指标(最大摄氧量,无氧阈值和力竭时间)的影响。本研究通过对25位中年过重肥胖男性(BMI>24)训练前后的身体组成与代谢症候指标进行检测,并进行渐增强度测验,以评估心肺耐力指标。前测后,受试者随机分配至uHIIT组(心率控制强度为90%HRmax,运动2 min休息1 min共7次进行约20 min)、MCT组(心率控制强度为65%～70%HR_max,运动约40 min)与控制组。进行每周3次为期12周的训练后,再接受相同的测试1次。研究显示,相较于控制组,uHIIT组与MCT组的最大摄氧量(V4O_2max)、无氧阈值、力竭时间、臀部脂肪皆显著改善,且uHIIT组在V4O_2max增加量上显著高于MCT组,仅有uHIIT组的血压、体脂肪百分比和腿部脂肪显著改善。本研究表明,uHIIT与MCT皆可改善中年肥胖男性心肺耐力,同时uHIIT对于减脂与血压的改善较为显著,但其余代谢指标受到运动的影响较小,减脂效果上uHIIT的运动效益优于MCT,建议运动时应重视运动强度。     

A 6-month supervised employer-based minimal exercise program for police officers improves fitness

The purpose of the study was to determine the effects of a 6-month supervised, job-specific moderate exercise program in police officers on body composition, cardiovascular and muscular fitness. Body weight (BW), body mass index (BMI), and cardiovascular and muscular fitness were assessed at baseline, after a 6-month supervised fitness program and at 12-month follow-up (18 months). One hundred sixty-five (n = 131 men and n = 34 women) young (mean ± SEM, 26.4 ± 1.9 years), overweight (BMI = 26.2 ± 1.2 kg·m) police officers participated. Aerobic exercise progressed from 3 d·wk, 20 minutes per session at 60% of the heart rate reserve (HRR) to 5 d·wk, 30 minutes per session at 75% of HRR at 3 months, and this level was maintained until 6 months. Muscular strength training progressed using 8 different calisthenics exercises from 3 d·wk, 2 sets of 5 repetitions using the participant's own BW to 5 d·wk, 3 sets of 15 repetitions of the participant's own BW at 3 months, and this level was maintained until 6 months. Cardiovascular and muscular fitness was measured using a 0.25-mile obstacle course incorporating various job-specific exercises and expressed as the physical abilities test (PAT) time. There was a significant reduction in BMI (-0.6 ± 0.2 kg·m, p < 0.001) and BW (-2.8 ± 2.3 kg) and reduction in PAT time (-11.9 ± 2.1%, p < 0.01) from baseline to 6 months. However, BMI (1.4 ± 1.1 kg·m, p < 0.001), BW (5.1 ± 3.0 kg, p < 0.01), and PAT time significantly increased (12.8 ± 2.2%, p < 0.01) from 6 to 18 months. There were no sex by time differences. The practical applications of this study indicate that a supervised, job-specific exercise program for police officers improves fitness and body composition after 6 months in both men and women, but continued supervision of exercise program may be necessary for maintenance of health benefits.     

Endurance training and GH administration in elderly women: effects on abdominal adipose tissue lipolysis

In the present study, the effect of endurance training alone and endurance training combined with recombinant human growth hormone (rhGH) administration on subcutaneous abdominal adipose tissue lipolysis was investigated. Sixteen healthy women [age 75 +/- 2 yr (mean +/- SE)] underwent a 12-wk endurance training program on a cycle ergometer. rhGH was administered in a randomized, double-blinded, placebo-controlled design in addition to the training program. Subcutaneous abdominal adipose tissue lipolysis was estimated by means of microdialysis combined with measurements of subcutaneous abdominal adipose tissue blood flow (ATBF; (133)Xe washout). Whole body fat oxidation was estimated simultaneously by indirect calorimetry. Before and after completion of the training program, measurements were performed both at rest and during 60 min of continuous cycling at a workload corresponding to 60% of pretraining peak oxygen uptake. Endurance training alone did not affect subcutaneous abdominal adipose tissue lipolysis either at rest or during exercise, as reflected by identical levels of interstitial adipose tissue glycerol, subcutaneous abdominal ATBF, and plasma nonesterified fatty acids before and after completion of the training program. Similarly, no effect on subcutaneous abdominal adipose tissue lipolysis was observed when combining endurance training with rhGH administration. However, in both the placebo and the GH groups, fat oxidation was significantly increased during exercise performed at the same absolute workload after completion of the training program. We conclude that the changed lipid metabolism during exercise observed after endurance training alone or after endurance training combined with rhGH administration is not due to alterations in subcutaneous abdominal adipose tissue metabolism in elderly women.     

The effects of Bodymax high-repetition resistance training on measures of body composition and muscular strength in active adult women

The purpose of this study was to investigate the effects of a light, high-repetition resistance-training program on skinfold thicknesses and muscular strength in women. Thirty-nine active women (mean age 38.64 +/- 4.97 years) were randomly placed into a resistance-training group (RT; n = 20) or a control group (CG; n = 19). The RT group performed a resistance-training program called Bodymax for 1 hour, 3 d.wk(-1), which incorporated the use of variable free weights and high repetitions in a group setting. The CG group continued its customary aerobic training for 1 hour 3 d.wk(-1). Five skinfold and 7 muscular strength measures were determined pretraining and after 12 weeks of training. Sum of skinfolds decreased (-17 mm; p < 0.004) and muscular strength increased (+57.4 kg; p < 0.004) in the RT group. Effect sizes for individual skinfold sites and strength measures were "medium" and "high," respectively. Bodymax is an effective resistance-training program for reducing skinfold thickness and increasing muscular strength in active women. Therefore, women with a similar or lower-activity status should consider incorporating such training into their regular fitness programs.     

The Trp64Arg Polymorphism of the β3‐Adrenergic Receptor Gene Is Not Associated with Training‐Induced Changes in Body Composition: The HERITAGE Family Study

Objective: To investigate the association between the Trp64Arg polymorphism of the β3‐adrenergic receptor gene and changes in body composition in response to endurance training. Research Methods and Procedures: Adult sedentary white and black subjects participating in the HERITAGE Family Study were measured before and after 20 weeks on endurance training for the body mass index, fat mass, percentage of body fat, fat‐free mass, sum of eight skinfolds, and subcutaneous, visceral, and total abdominal fat areas. The association between the Trp64Arg polymorphism and the response phenotypes, computed as the difference between pre‐ and post‐training values, was tested by analysis of covariance separately in men and women. The gene by race interaction term was also tested. Results: No race differences were observed for allelic and genotype frequencies. Training resulted in significant reduction of body fat in both men and women. No association of the Trp64Arg polymorphism was observed with training‐induced changes for any of the body composition phenotypes in both men and women. Discussion: These results suggest that the Trp64Arg polymorphism of the β3‐adrenergic receptor gene is not related to changes in body composition in response to exercise training.     

Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women

The purpose of this study was to investigate the effects of Swiss-ball core strength training on trunk extensor (abdominal)/flexor (lower back) and lower limb extensor (quadriceps)/flexor (hamstring) muscular strength, abdominal, lower back and leg endurance, flexibility and dynamic balance in sedentary women (n = 21; age = 34 ± 8.09; height = 1.63 ± 6.91 cm; weight = 64 ± 8.69 kg) trained for 45 minutes, 3 d·wk-1 for 12 weeks. Results of multivariate analysis revealed significant difference (p ≤ 0.05) between pre and postmeasures of 60 and 90° s trunk flexion/extension, 60 and 240° s-1 lower limb flexion/extension (Biodex Isokinetic Dynamometer), abdominal endurance (curl-up test), lower back muscular endurance (modified Sorensen test), lower limb endurance (repetitive squat test), lower back flexibility (sit and reach test), and dynamic balance (functional reach test). The results support the fact that Swiss-ball core strength training exercises can be used to provide improvement in the aforementioned measures in sedentary women. In conclusion, this study provides practical implications for sedentary individuals, physiotherapists, strength and conditioning specialists who can benefit from core strength training with Swiss balls.     

Short-term effects of resistance training frequency on body composition and strength in middle-aged women

Although a dose-response relationship between resistance training frequency and strength has been identified, there is limited research regarding the association between frequency and body composition. This study evaluated the effects of 3 vs. 4 d·wk(-1) of resistance training on body composition and strength in middle-aged women. Twenty-one untrained women (age 47.6 ± 1.2 years) completed 8 weeks of resistance training either 3 nonconsecutive days of the week using a traditional total-body protocol (RT3) or 4 consecutive days of the week using an alternating split-training protocol (RT4). The RT3 completed 3 sets of 8 exercises, whereas RT4 completed 3 sets of 6 upper body exercises or 6 sets of 3 lower body exercises. Both groups completed 72 sets per week of 8-12 repetitions at 50-80% 1 repetition maximum. Weekly training volume load was calculated as the total number of repetitions × load (kg) completed per week. Body composition was measured using air displacement plethysmography. At baseline and after 8 weeks of resistance training, there were no significant between-group differences. Both protocols resulted in significant increases in absolute lean mass (1.1 ± 0.3 kg; p = 0.001), body weight (1.02 ± 0.3 kg; p = 0.005), body mass index (0.3 ± 0.1 kg·m(-2); p = 0.006), strength (p < 0.001), and weekly training volume load (p < 0.001). Correlation analysis revealed that weekly training volume load was strongly and positively related to gains in lean mass (r = 0.56, p = 0.05) and strength (r = 0.60, p = 0.006). In these untrained, middle-aged women, initial short-term gains in lean mass and strength were not influenced by training frequency when the number of training sets per week was equated.     

The effects of a 10-week,periodized, off-season resistance-training program and creatine supplementation among collegiate football players

The periodized resistance-training model has not been well documented in the literature. Further research is needed to determine if periodized resistance training in conjunction with creatine supplementation can cause changes in strength, performance, total body weight, girth, and lean muscle mass. Therefore, the purpose of this investigation was to determine the effects of periodized resistance training in conjunction with low-dose (LD) and high-dose (HD) creatine supplementation on strength, body composition, and anaerobic muscular endurance. Subjects were divided into 3 groups: LD, HD, and placebo (P). Testing took place pre-, mid-, and postsupplementation for the following: weight, body composition (fat-free mass and fat mass), 1 repetition maximum squat, and anaerobic muscular endurance testing. Results revealed no significant differences in either creatine group when compared with the P group. However, significant differences were noted over time. These data suggest that 10 weeks of periodized resistance training was effective for causing changes in strength, body composition, and anaerobic muscular endurance.     

Creatine monohydrate and conjugated linoleic acid improve strength and body composition following resistance exercise in older adults

Aging is associated with lower muscle mass and an increase in body fat. We examined whether creatine monohydrate (CrM) and conjugated linoleic acid (CLA) could enhance strength gains and improve body composition (i.e., increase fat-free mass (FFM); decrease body fat) following resistance exercise training in older adults (>65 y). Men (N = 19) and women (N = 20) completed six months of resistance exercise training with CrM (5g/d)+CLA (6g/d) or placebo with randomized, double blind, allocation. Outcomes included: strength and muscular endurance, functional tasks, body composition (DEXA scan), blood tests (lipids, liver function, CK, glucose, systemic inflammation markers (IL-6, C-reactive protein)), urinary markers of compliance (creatine/creatinine), oxidative stress (8-OH-2dG, 8-isoP) and bone resorption (Nu-telopeptides). Exercise training improved all measurements of functional capacity (P<0.05) and strength (P<0.001), with greater improvement for the CrM+CLA group in most measurements of muscular endurance, isokinetic knee extension strength, FFM, and lower fat mass (P<0.05). Plasma creatinine (P<0.05), but not creatinine clearance, increased for CrM+CLA, with no changes in serum CK activity or liver function tests. Together, this data confirms that supervised resistance exercise training is safe and effective for increasing strength in older adults and that a combination of CrM and CLA can enhance some of the beneficial effects of training over a six-month period. Trial Registration. ClinicalTrials.gov NCT00473902.     

Acute arginine supplementation fails to improve muscle endurance or affect blood pressure responses to resistance training

Dietary supplement companies claim that arginine supplements acutely enhance skeletal muscular endurance. The purpose of this study was to determine whether acute arginine α-ketoglutarate supplementation (AAKG) will affect local muscle endurance of the arm and shoulder girdle or the blood pressure (BP) response to anaerobic exercise. Twelve trained college-aged men (22.6 ± 3.8 years) performed 2 trials of exercise separated by at least 1 week. At 4 hours before, and 30 minutes before exercise, a serving of an AAKG supplement (3,700 mg arginine alpha-ketoglutarate per serving) or placebo was administered. Resting BP was assessed pre-exercise after 16 minutes of seated rest, and 5 and 10 minutes postexercise. Three sets each of chin-ups, reverse chin-ups, and push-ups were performed to exhaustion with 3 minutes of rest between each set. Data were analyzed using repeated-measures analysis of variance and paired t-tests. The AAKG supplementation did not improve muscle endurance or significantly affect the BP response to anaerobic work. Subjects performed fewer total chin-ups (23.75 ± 6.38 vs. 25.58 ± 7.18) and total trial repetitions (137.92 ± 28.18 vs. 141.08 ± 28.57) in the supplement trial (p ≤ 0.05). Subjects executed fewer reverse chin-ups (5.83 ± 1.85 vs. 6.75 ± 2.09) during set 2 after receiving the supplement as compared to the placebo (p < 0.05). Because AAKG supplementation may hinder muscular endurance, the use of these supplements before resistance training should be questioned.     

Changes in body composition, hormonal status, and physical fitness in 11-, 13-, and 15-year-old Finnish regional youth soccer players during a two-year follow-up

V?nttinen, T, Blomqvist, M, Nyman, K, and H?kkinen, K. Changes in body composition, hormonal status, and physical fitness in 11-, 13-, and 15-year-old Finnish regional youth soccer players during a two-year follow-up. J Strength Cond Res 25(12): 3342-3351, 2011-The purpose of this study was to examine the changes in body composition, hormonal status, and physical fitness in 10.8 ± 0.3-year-old (n = 13), 12.7 ± 0.2-year-old (n = 14), and 14.7 ± 0.3-year-old (n = 12) Finnish regional youth soccer players during a 2-year monitoring period and to compare physical fitness characteristics of soccer players with those of age-matched controls (10.7 ± 0.3 years, n = 13; 14.7 ± 0.3 years, n = 10) not participating in soccer. Body composition was measured in terms of height, weight, muscle mass, percentage of body fat, and lean body weight of trunk, legs, and arms. Hormonal status was monitored by concentrations of serum testosterone and cortisol. Physical fitness was measured in terms of sprinting speed, agility, isometric maximal strength (leg extensors, abdominal, back, grip), explosive strength, and endurance. Age-related development was detected in all other measured variables except in the percentage of body fat. The results showed that the physical fitness of regional soccer players was better than that of the control groups in all age groups, especially in cardiovascular endurance (p < 0.01-0.001) and in agility (p < 0.01-0.001). In conclusion, playing in a regional level soccer team seems to provide training adaptation, which is beyond normal development and which in all likelihood leads to positive health effects over a prolonged period of time.     

The effects of resistance training performed in water on muscle strength in the elderly

The purpose of the present study was to compare the effects of a program of resistance training in water-based exercises (RWE) with those of a program without resistance control in water-based exercises (WEs). Twenty-seven women (aged 60-74 years) were randomly assigned to the RWE group (n = 10), WE group (n = 10), or nontraining control (CON) group (n = 7). The RWE and WE groups trained classes with aerobic exercises and localized muscular resistance exercises for 50 minutes, twice a week for 12 weeks. For the RWE group, the program included 4 mesocycles of 3 weeks-respectively, 4 sets of 15 repetitions, 4 sets of 12 repetitions, 5 sets of 10 repetitions, and 5 sets of 8 repetitions-of shoulder horizontal flexion exercise at maximum speed, with the use of resistive equipment. For the WE group, the training was not periodized, and the resistance in the localized muscular exercises was not controlled. One repetition maximum (1RM) was measured on a pectoral fly machine at baseline and after the training period. The level of significance adopted was p ≤ 0.05. The results showed that the only significant increase in 1RM (10.89%, p < 0.001) occurred in the RWE group after training. In conclusion, these findings suggest that WEs with emphasis on resistance training in a periodized program can efficiently increase maximum strength in elderly women. Thus, it is suggested that the strategies used in WE programs be modified to offer suitable stimuli for the development of strength.     

Skeletal muscle fiber area alterations in two opposing modes of resistance-exercise training in the same individual

The purpose of this study was to observe fiber area changes that might occur in the same subject from two opposing resistance-exercise training regimes isolating the quadriceps muscle group. Twelve college-age men divided into two groups participated in each of two 7.5-week regimens; one performed a muscular strength program (high-resistance, low-repetition) 4 days a week on a resistance-exercise apparatus, while the other performed a muscular endurance (low-resistance, high-repetition) program. After a 5.5-week hiatus, the groups changed regimens for the second 7.5 weeks. Closed-needle biopsies of the dominant vastus lateralis and isokinetic dynamometer evaluations were made before and at the end of each training period. The muscle samples were analyzed for area changes. In both groups the initial exercise stimulus, whether for strength or endurance, increased the area of fibers of all three major types (I, IIA, and IIB). Subjects doing strength exercises as their second treatment showed a further increase in the area of type I and IIB fibers, whereas those doing endurance exercises showed a decrease in all fiber types. From the first to the last biopsy all fiber areas were decreased (P less than 0.05) in the control-strength-endurance group and increased (P less than 0.05) in the control-endurance-strength group. These results suggested that endurance exercise preceding strength exercise in an isolated muscle group maximized fiber area adaptations to exercise stress. Consideration should thus be given in exercise and rehabilitation programs to the muscle cellular adaptations evidenced in different orders of training, particularly if muscular strength is considered important.     

Effects of resistance versus aerobic training on coronary artery disease risk factors

Individuals exhibiting "the metabolic syndrome" have multiple coronary artery disease risk factors, including insulin resistance, hyperlipidemia, hypertension, and android obesity. We performed a randomized trial to compare the effects of aerobic and resistance training regimens on coronary risk factors. Twenty-six volunteers who exhibited android obesity and at least one other risk factor for coronary artery disease were randomized to aerobic or resistance training groups. Body mass index, waist-to-hip ratio, glucose, insulin, body composition, 24-hr urinary albumin, fibrinogen, blood pressure, and lipid profile were measured at baseline and after 10 weeks of exercise training. Both groups showed a significant reduction in waist-to-hip ratio and the resistance training group also showed a reduction in total body fat. There was no significant change in mean arterial blood pressure in either group. Fasting plasma glucose, insulin, total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides were unchanged in both groups. High-density lipoprotein (HDL) cholesterol increased (13%) with aerobic training only. Plasma fibrinogen was increased (28% and 34%, P < 0.02) in both groups and both groups showed a significant decrease (34% and 28%, P < 0.03) in microalbuminuria after their respective training regimen. In conclusion, resistance training was effective in improving body composition of middle-aged obese sedentary males. Only aerobic training was effective in raising HDL cholesterol. More studies are warranted to assess the effects of exercise on plasma fibrinogen and microalbuminuria.