Concurrent training enhances athletes' cardiovascular and cardiorespiratory measures

We evaluated the effects of concurrent strength and aerobic endurance training on cardiovascular and cardiorespiratory adaptations in college athletes and compared two concurrent exercise (CE) protocols. Separate experiments were performed on 30 women (mean age 19.6 years) and 20 men (20.4 years). In both experiments, subjects were divided into two groups (serial CE and integrated CE) matched for initial physical condition and trained in a vigorous 3-day per week CE program of 9 (men) to 11 (women) weeks. The two CE training protocols were equilibrated for exercise mode, intensity, and volume, differing only in the timing and sequence of exercises. During training, serial CE discernibly (p < 0.05) increased cardiovascular adaptation in women, indicated by reduction (-5.7%) in active heart rate (HR) (HR/aerobic exercise intensity), whereas integrated CE discernibly reduced active HR in women (-10.7%) and men (-9.1%). Before and after comparisons in the larger sample of women showed that serial CE discernibly reduced systolic and diastolic blood pressure (BP) (-8.7% and -14.0%, respectively), increased estimated [latin capital V with dot above]o2max (18.9%), and produced a trend (0.10 > p > 0.05) toward reduced resting HR (-4.9%). Integrated CE in women discernibly reduced systolic and diastolic BP (-13.2% and -12.6%, respectively), increased estimated [latin capital V with dot above]o2max (22.9%), and produced a trend toward reduced resting HR (-2.4%). Integrated CE produced discernibly larger gains than serial CE or a trend for four of six training adaptations. Effect sizes were generally large (60.0% of discernible differences). We conclude that, for cardiovascular and cardiorespiratory adaptations in athletes, strength and endurance training are compatible and that exercise timing and sequence significantly influence training adaptations, complimenting our previous similar conclusions for strength, muscle endurance, body composition, and flexibility.     

Concurrent strength and endurance training: the influence of dependent variable selection

Twenty-six active university students were randomly allocated to resistance (R, n = 9), endurance (E, n = 8), and concurrent resistance and endurance (C, n = 9) training conditions. Training was completed 3 times per week in all conditions, with endurance training preceding resistance training in the C group. Resistance training involved 4 sets of upper- and lower-body exercises with loads of 4-8 repetition maximum (RM). Each endurance training session consisted of five 5-minute bouts of incremental cycle exercise at between 40 and 100% of peak oxygen uptake (.VO2peak). Parameters measured prior to and following training included strength (1RM and isometric and isokinetic [1.04, 3.12, 5.20, and 8.67 rad.s(-1)] strength), .VO2peak and Wingate test performance (peak power output [PPO], average power, and relative power decline). Significant improvements in 1RM strength were observed in the R and C groups following training. .VO2peak significantly increased in E and C but was significantly reduced in R after training. Effect size (ES) transformations on the other dependent variables suggested that performance changes in the C group were not always similar to changes in the R or E groups. These ES data suggest that statistical power and dependent variable selection are significant issues in enhancing our insights into concurrent training. It may be necessary to assess a range of performance parameters to monitor the relative effectiveness of a particular concurrent training regimen.     

Maximal strength and power assessment in novice weight trainers

The purpose of this study was to investigate whether changes in maximal strength and power output occurred over time in the absence of strength and power training in novice weight trainers. It also investigated whether differences existed between upper- and lower-body assessments and unilateral and bilateral assessments. The power output and maximal strength (1 repetition maximum [1RM]) of 10 male novice subjects were measured on 4 occasions, each assessment 7-10 days apart. The exercises used to measure the upper- and lower-body strength and power outputs were the bench press and supine squat, respectively. Significant (p < 0.05) changes in unilateral (9.8-16.8%) and bilateral 1RM (6.8-15.0%) leg strength were found, the first assessment being significantly different from all other assessments and assessment 2 significantly different from assessment 4. Changes in the upper body (10-13.6%) were also observed. The only significant difference was between assessment 1 and the other testing occasions. No differences in power output were observed for both the upper and lower body during the study. It would seem that considerable changes in maximal strength occur rapidly and in the absence of any formal strength training program in novice weight trainers.     

Acute effect of two aerobic exercise modes on maximum strength and strength endurance

The purpose of this study was to evaluate the effects of 2 modes of aerobic exercise (continuous or intermittent) on maximum strength (1 repetition maximum, 1RM) and strength endurance (maximum repetitions at 80% of 1RM) for lower- and upper-body exercises to test the acute hypothesis in concurrent training (CT) interference. Eight physically active men (age: 26.9 +/- 4.2 years; body mass: 82.1 +/- 7.5 kg; height: 178.9 +/- 6.0 cm) were submitted to: (a) a graded exercise test to determine V(.-)O2max (39.26 +/- 6.95 ml x kg(-1) x min(-1)) and anaerobic threshold velocity (3.5 mmol x L(-1)) (9.3 +/- 1.27 km x h(-1)); (b) strength tests in a rested state (control); and (c) 4 experimental sessions, at least 7 days apart. The experimental sessions consisted of a 5-kilometer run on a treadmill continuously (90% of the anaerobic threshold velocity) or intermittently (1:1 minute at V(.-)O2max). Ten minutes after the aerobic exercise, either a maximum strength or a strength endurance test was performed (leg press and bench press exercises). The order of aerobic and strength exercises followed a William's square distribution to avoid carryover effects. Results showed that only the intermittent aerobic exercise produced an acute interference effect on leg strength endurance, decreasing significantly (p < 0.05) the number of repetitions from 10.8 +/- 2.5 to 8.1 +/- 2.2. Maximum strength was not affected by the aerobic exercise mode. In conclusion, the acute interference hypothesis in concurrent training seems to occur when both aerobic and strength exercises produce significant peripheral fatigue in the same muscle group.     

Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set

We compared delayed-onset muscle soreness (DOMS) induced by anaerobic resistance exercises with and without aerobic cardioacceleration before each set, under the rationale that elevated heart rate (HR) may increase blood perfusion in muscles to limit eccentric contraction damage and/or speed muscle recovery. In two identical experiments (20 men, 28 women), well-conditioned athletes paired by similar physical condition were assigned randomly to experimental or control groups. HR (independent variable) was recorded with HR monitors. DOMS (dependent variable) was self-reported using Borg's Rating of Perceived Pain scale. After identical pre-training strength testing, mean DOMS in the experimental and control groups was indistinguishable (P > or = 0.19) for musculature employed in eight resistance exercises in both genders, validating the dependent variable. Subjects then trained three times per week for 9 (men) to 11 (women) weeks in a progressive, whole-body, concurrent training protocol. Before each set of resistance exercises, experimental subjects cardioaccelerated briefly (mean HR during resistance training, 63.7% HR reserve), whereas control subjects rested briefly (mean HR, 33.5% HR reserve). Mean DOMS among all muscle groups and workouts was discernibly less in experimental than control groups in men (P = 0.0000019) and women (P = 0.0007); less for each muscle group used in nine resistance exercises in both genders, discernible (P < 0.025) in 15 of 18 comparisons; and less in every workout, discernible (P < 0.05) in 32% (men) and 55% (women) of workouts. Most effect sizes were moderate. In both genders, mean DOMS per workout disappeared by the fourth week of training in experimental but not control groups. Aerobic cardioacceleration immediately before each set of resistance exercises therefore rapidly eliminates DOMS during vigorous progressive resistance training in athletes.     

The effects of a twenty-four-week aquatic training program on muscular strength performance in healthy elderly women

The purpose of the present study was to determine the effectiveness of a 24-week aquatic training (AT) program, which included both aerobic and resistance components, on muscle strength (isometric and dynamic), flexibility, and functional mobility in healthy women over 60 years of age. Twenty-two subjects were assigned randomly to either an AT (n = 12) or a control (C, n = 10) group. Volunteers participated in a supervised shallow-water exercise program for 60 minutes a day, 3 days a week; the exercise program consisted of a 10-minute warm-up and stretching, 25 minutes of endurance-type exercise (dancing) at 80% of heart rate (HR)(max), 20 minutes of upper- and lower-body resistance exercises with specialized water-resistance equipment, and a 5-minute cool down. Maximal isometric torque of knee extensors (KEXT) and knee flexors (KFLEX) were evaluated by a Cybex Norm dynamometer, grip strength (HGR) was evaluated using a Jamar hydraulic dynamometer, and dynamic strength was evaluated via the 3 repetition maximum (3RM) test for chest press, knee extension, lat pull down, and leg press. Jumping performance was evaluated using the squat jump (SJ), functional mobility with the timed up-and-go (TUG) test, and trunk flexion with the sit-and-reach test. Body composition was measured using the bioelectrical impedance method. The AT induced significant improvements in KEXT (10.5%) and KFLEX (13.4%) peak torque, HGR strength (13%), 3RM (25.7-29.4%), SJ (24.6%), sit-and-reach (11.6%), and TUG (19.8%) performance. The AT group demonstrated a significant increase in lean body mass (3.4%). No significant changes in these variables were observed in the C group. The results indicate that AT, with both aerobic and resistance components, is an alternative training method for improving neuromuscular and functional fitness performance in healthy elderly women.     

The effects of combined ballistic and heavy resistance training on maximal lower- and upper-body strength in recreationally trained men

The purpose of the present study was to investigate the additive effects of ballistic training to a traditional heavy resistance training program on upper- and lower-body maximal strength. Seventeen resistance-trained men were randomly assigned to 1 of 2 groups: (i) a combined ballistic and heavy resistance training group (COM; age = 21.4 +/- 1.7 years, body mass = 82.7 +/- 15.1 kg) or (ii) a heavy resistance training group (HR; age = 20.1 +/- 1.2 years, body mass = 81.0 +/- 9.2 kg) and subsequently participated in an 8-week periodized training program. Training was performed 3 days per week, that is, 6-8 exercises per workout (6-8 traditional exercises for HR; 4-6 traditional + 2 ballistic exercises in COM) for 3-8 repetitions. A significant increase in 1-repetition maximum (1RM) squat was shown in both groups (COM = 15.2%; HR = 17.3%) with no difference observed between groups. However, 1RM bench press increased to a significantly greater extent (P = 0.04) in COM than HR (11.6% vs. 7.1%, respectively). For peak power attained during the jump squat, an interaction (P = 0.02) was observed where the 5.4% increase in COM and -3.2% reduction in HR were statistically significant. Nonsignificant increases were observed in peak plyometric push-up power in COM (8.5%) and HR (3.4%). Lean body mass increased significantly in both groups, with no between-group differences observed. The results of this study support the inclusion of ballistic exercises into a heavy resistance training program for increasing 1RM bench press and enhancing lower-body power.     

The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities

The purpose of this study was to examine the acute effects of a caffeine-containing supplement on upper- and lower-body strength and muscular endurance as well as anaerobic capabilities. Thirty-seven resistance-trained men (mean +/- SD, age: 21 +/- 2 years) volunteered to participate in this study. On the first laboratory visit, the subjects performed 2 Wingate Anaerobic Tests (WAnTs) to determine peak power (PP) and mean power (MP), as well as tests for 1 repetition maximum (1RM), dynamic constant external resistance strength, and muscular endurance (TOTV; total volume of weight lifted during an endurance test with 80% of the 1RM) on the bilateral leg extension (LE) and free-weight bench press (BP) exercises. Following a minimum of 48 hours of rest, the subjects returned to the laboratory for the second testing session and were randomly assigned to 1 of 2 groups: a supplement group (SUPP; n = 17), which ingested a caffeine-containing supplement, or a placebo group (PLAC; n = 20), which ingested a cellulose placebo. One hour after ingesting either the caffeine-containing supplement or the placebo, the subjects performed 2 WAnTs and were tested for 1RM strength and muscular endurance on the LE and BP exercises. The results indicated that there was a significant (p < 0.05) increase in BP 1RM for the SUPP group, but not for the PLAC group. The caffeine-containing supplement had no effect, however, on LE 1RM, LE TOTV, BP TOTV, PP, and MP. Thus, the caffeine-containing supplement may be an effective supplement for increasing upper-body strength and, therefore, could be useful for competitive and recreational athletes who perform resistance training.     

Regular Multicomponent Exercise Increases Physical Fitness and Muscle Protein Anabolism in Frail,Obese, Older Adults

Aging is associated with a decline in strength, endurance, balance, and mobility. Obesity worsens the age‐related impairment in physical function and often leads to frailty. The American College of Sports Medicine recommends a multicomponent (strength, endurance, flexibility, and balance) exercise program to maintain physical fitness. However, the effect of such an exercise program on physical fitness in frail, obese older adults is not known. We therefore determined the effect of a 3‐month long multicomponent exercise training program, on endurance (peak aerobic capacity (VO₂ peak)), muscle strength, muscle mass, and the rate of muscle protein synthesis (basal rate and anabolic response to feeding) in nine 65‐ to 80‐year‐old, moderately frail, obese older adults. After 3 months of training, fat mass decreased (P < 0.05) whereas fat‐free mass (FFM), appendicular lean body mass, strength, and VO₂ peak increased (all P < 0.05). Regular strength and endurance exercise increased the mixed muscle protein fractional synthesis rate (FSR) but had no effect on the feeding‐induced increase in muscle protein FSR (～0.02%/h increase from basal values both before and after exercise training; effect of feeding: P = 0.02; effect of training: P = 0.047; no interaction: P = 0.84). We conclude that: (i) a multicomponent exercise training program has beneficial effects on muscle mass and physical function and should therefore be recommended to frail, obese older adults, and (ii) regular multicomponent exercise increases the basal rate of muscle protein synthesis without affecting the magnitude of the muscle protein anabolic response to feeding.     

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.     

Six months of supervised high-intensity low-volume resistance training improves strength independent of changes in muscle mass in young overweight men

To determine the effects of a 6-month supervised low-volume resistance training (RT) program (1 set, 85-90%, one repetition maximum, 1RM, 3 d x wk(-1)) on muscular strength (1RM) and skeletal muscle mass (SMM) in previously sedentary, overweight men on an ad libitum diet. Nineteen men were randomly assigned to a control (CON, n = 8) or RT (n = 11) group. The exercise protocol consisted of 5 upper- and 4 lower-body exercises using weight machines. CON maintained their sedentary lifestyle. One RM for upper body (chest press [CP] + lat pull-down [LPD]) and lower body (leg press [LP]) and SMM were assessed at baseline, and at 3 and 6 months. Adherence was 96 +/- 2% with an average time to complete each exercise session of 15 +/- 2 minutes. Volume completed per exercise session significantly increased from baseline (2,812 +/- 670 kg) to 6 months (6,411 +/- 2,128 kg). There was a group by time interaction in 1RM for CP, LPD, and LP. Upper-body strength increased significantly (p < 0.001) (31.3 +/- 9.3%) from baseline to 3 months and from 3 to 6 months (17.9 +/- 8.7%). Lower-body strength also increased significantly from baseline to 3 months (17.8 +/- 16.6%) and from 3 to 6 months (32.0 +/- 33.7%). No changes in upper- or lower-body strength occurred in the CON group. There was no group by time interaction for SMM (CON, 34.5 +/- 2.9 kg vs. RT, 34.2 +/- 2.9 kg; p > 0.05) or for energy intake (p > 0.05). In conclusion, a single set resistance training program at 85% of 1RM, 3 d x wk(-1) resulted in continued increases in muscular strength and a very high adherence rate over a 6-month period in sedentary, overweight men independent of significant changes in SMM. This training protocol may increase adherence and produce long-term increases in muscular fitness as part of an adult fitness program.     

Resistance training and detraining effects on flexibility performance in the elderly are intensity-dependent

The present investigation attempted to determine whether resistance exercise intensity affects flexibility and strength performance in the elderly following a 6-month resistance training and detraining period. Fifty-eight healthy, inactive older men (65- 78 yrs) were randomly assigned to 1 of 4 groups: a control group (C, n = 10), a low-intensity resistance training group (LI, n = 14, 40% of 1 repetition maximum [1RM]), a moderate-intensity resistance training group (MI, n = 12, 60% of 1RM), or a high-intensity resistance training group (HI, n = 14, 80% of 1RM). Subjects in exercise groups followed a 3 days per week, whole-body (10 exercises, 3 sets per exercise) protocol for 24 weeks. Training was immediately followed by a 24-week detraining period. Strength (bench and leg press 1RM) and range of motion in trunk, elbow, knee, shoulder, and hip joints were measured at baseline and during training and detraining. Resistance training increased upper- (34% in LI, 48% in MI, and 75% in HI) and lower-body strength (38% in LI, 53% in MI, and 63% in HI) in an intensity-dependent manner. Flexibility demonstrated an intensity-dependent enhancement (3-12% in LI, 6-22% in MI, and 8-28% in HI). Detraining caused significant losses in strength (70-98% in LI, 44-50% in MI, and 27-29% in HI) and flexibility (90-110% in LI, 30-71% in MI, and 23-51% in HI) in an intensity-dependent manner. Results indicate that resistance training by itself improves flexibility in the aged. However, intensities greater than 60% of 1RM are more effective in producing flexibility gains, and strength improvement with resistance training is also intensity-dependent. Detraining seems to reverse training strength and flexibility gains in the elderly in an intensity-dependent manner.     

Acute muscle stretching inhibits muscle strength endurance performance

Since strength and muscular strength endurance are linked, it is possible that the inhibitory influence that prior stretching has on strength can also extend to the reduction of muscle strength endurance. To date, however, studies measuring muscle strength endurance poststretching have been criticized because of problems with their reliability. The purpose of this study was twofold: both the muscle strength endurance performance after acute static stretching exercises and the repeatability of those differences were measured. Two separate experiments were conducted. In experiment 1, the knee-flexion muscle strength endurance exercise was measured by exercise performed at 60 and 40% of body weight following either a no-stretching or stretching regimen. In experiment 2, using a test-retest protocol, a knee-flexion muscle strength endurance exercise was performed at 50% body weight on 4 different days, with 2 tests following a no-stretching regimen (RNS) and 2 tests following a stretching regimen (RST). For experiment 1, when exercise was performed at 60% of body weight, stretching significantly (p < 0.05) reduced muscle strength endurance by 24%, and at 40% of body weight, it was reduced by 9%. For experiment 2, reliability was high (RNS, intraclass correlation = 0.94; RST, intraclass correlation = 0.97). Stretching also significantly (p < 0.05) reduced muscle strength endurance by 28%. Therefore, it is recommended that heavy static stretching exercises of a muscle group be avoided prior to any performances requiring maximal muscle strength endurance.     

Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects

The purpose of this study was to compare the effects of single- and multiple-set strength training on hypertrophy and strength gains in untrained men. Twenty-one young men were randomly assigned to either the 3L-1UB group (trained 3 sets in leg exercises and 1 set in upper-body exercises; n = 11), or the 1L-3UB (trained 1 set in leg exercises and 3 sets in upper-body exercises; n = 10). Subjects trained 3 days per week for 11 weeks and each workout consisted of 3 leg exercises and 5 upper-body exercises. Training intensity varied between 10 repetition maximum (RM) and 7RM. Strength (1RM) was tested in all leg and upper-body exercises and in 2 isokinetic tests before training, and after 3, 6, 9, and 11 weeks of training. Cross sectional area (CSA) of thigh muscles and the trapezius muscle and body composition measures were performed before training, and after 5 and 11 weeks of training. The increase in 1RM from week 0 to 11 in the lower-body exercises was significantly higher in the 3L-1UB group than in the 1L-3UB group (41 vs. 21%; p < 0.001), while no difference existed between groups in upper-body exercises. Peak torque in maximal isokinetic knee-extension and thigh CSA increased more in the 3L-1UB group than in the 1L-3UB group (16 vs. 8%; p = 0.03 and 11 vs. 7%; p = 0.01, respectively), while there was no significant difference between groups in upper trapezius muscle CSA. The results demonstrate that 3-set strength training is superior to 1-set strength training with regard to strength and muscle mass gains in the leg muscles, while no difference exists between 1- and 3-set training in upper-body muscles in untrained men.     

Incompatibility of endurance- and strength-training modes of exercise

Twenty-two male and female subjects trained for 7 wk for endurance (group E), for strength (group IS), or for both strength and endurance (group C) to evaluate the effect of concurrent performance of both modes of training on the in vivo force-velocity relationship of human muscle and on aerobic power. Endurance training consisted of five 5-min sessions three times a week on cycle ergometer with a work load that approached the subject's peak cycle-ergometer O2 uptake (peak CE VO2). Strength training consisted of two 30-s sets of maximal knee extensions per day performed on an isokinetic dynamometer three times a week at a velocity of 4.19 rad X s-1. Group C performed the same training as groups IS and E, alternating days of strength and endurance training. Subjects (groups C and IS) were tested pre- and posttraining for maximal knee-extension torque at a specific joint angle (0.52 rad below horizontal) for seven specific angular velocities (0, 0.84, 1.68, 2.81, 3.35, 4.19, and 5.03 rad X s-1). Groups C and E were tested for peak CE VO2 pretraining, at 14-day intervals, and posttraining. Group IS showed significant increases in angle-specific maximal torque at velocities up to and including the training speed (4.19 rad X s-1). Group C showed increases (P less than 0.05) at velocities of 0, 0.84, and 1.68 rad X s-1 only. Peak CE VO2, when expressed in relative or absolute terms, increased (P less than 0.05) approximately 18% for both groups E and C.(ABSTRACT TRUNCATED AT 250 WORDS)     

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.     

Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises

The primary objective of this investigation was to identify which components of endurance training (e.g., modality, duration, frequency) are detrimental to resistance training outcomes. A meta-analysis of 21 studies was performed with a total of 422 effect sizes (ESs). Criteria for the study included were (a) compare strength training alone to strength plus endurance training (concurrent) or to compare combinations of concurrent training; (b) the outcome measures include at least one measure of strength, power, or hypertrophy; and (c) the data necessary to calculate ESs must be included or available. The mean ES for hypertrophy for strength training was 1.23; for endurance training, it was 0.27; and for concurrent training, it was 0.85, with strength and concurrent training being significantly greater than endurance training only. The mean ES for strength development for strength training was 1.76; for endurance training, it was 0.78; and for concurrent training, it was 1.44. Strength and concurrent training was significantly greater than endurance training. The mean ES for power development for strength training only was 0.91; for endurance training, it was 0.11; and for concurrent training, it was 0.55. Significant differences were found between all the 3 groups. For moderator variables, resistance training concurrently with running, but not cycling, resulted in significant decrements in both hypertrophy and strength. Correlational analysis identified significant negative relationships between frequency (-0.26 to -0.35) and duration (-0.29 to -0.75) of endurance training for hypertrophy, strength, and power. Significant relationships (p < 0.05) between ES for decreased body fat and % maximal heart rate (r = -0.60) were also found. Our results indicate that interference effects of endurance training are a factor of the modality, frequency, and duration of the endurance training selected.     

Full-body exercise training improves fitness and quality of life in survivors of breast cancer

This study evaluated the safety and effectiveness of an 8-week full-body resistance and aerobic exercise program for 27 survivors of breast cancer (age, 57.7 +/- 7.2 years; years posttreatment, 0.8- 21.0) with prior upper-body conditioning. Physical fitness and quality-of-life (QOL) measures were obtained before and after the training period. Lymphedema, evaluated via arm volume measurement at baseline, was self-monitored throughout the trial. Sum of skinfolds, waist girth, and hip girth were significantly reduced posttraining (p < 0.01), although body weight did not change. Significant improvements (p < 0.01) were observed in upper-body strength (35.6 +/- 16.4%) and endurance (167.4 +/- 55.4%), lower-body strength (50.7 +/- 32.3%) and endurance (273.1 +/- 120.7%), Vo(2peak), trunk flexibility, and flexibility of the ipsilateral (surgical) and contralateral shoulder joint. Psychological QOL and overall QOL, evaluated via the World Health Organization Quality of Life Assessment Scale-Abbreviated Version. Inventory also improved significantly (p < 0.01). No incidents of lymphedema or injury were reported. These findings suggest that survivors of breast cancer can safely benefit from engaging in a full-body exercise regimen.     

Early phase changes by concurrent endurance and strength training

To compare regimens of concurrent strength and endurance training, 26 male basketball players were matched for stature, body composition, and physical activity level. Subjects completed different training programs for 7 weeks, 4 days per week. Groups were as follows: (a) the strength group (S; n = 7) did strength training; (b) the endurance group (E; n = 7) did endurance training; (c) the strength and endurance group (S + E; n = 7) combined strength and endurance training; and (d) the control group (C; n = 5) had no training. The S + E group showed greater gains in Vo(2)max than the E group did (12.9% vs. 6.8%), whereas the S group showed a decline (8.8%). Gains were noted in strength and vertical jump performance for the S + E and S groups. The S + E group had better posttraining anaerobic power than the S group did (6.2% vs. 2.9%). No strength, power, or anaerobic power gains were present for the E and C groups. We conclude that concurrent endurance and strength training is more effective in terms of improving athletic performance than are endurance and strength training apart.     

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.