The purpose of this investigation was to examine the effects of high-intensity concurrent exercise training (CET) consisting of sprint intervals (SIT) and resistance exercise (RET) protocols on aerobic capacity in recreationally active, adult females. Fifty-three participants were pair-matched according to preliminary maximal aerobic capacity (VO2max) Bruce protocol assessment into level-grade (SIT0) or 6% incline (SIT6) groups. This 12-week intervention consisted of three CET sessions per week. SIT protocol consisted of 2 (weeks 1-6) then 3 (weeks 7-12) sets of three 40s sprints at specific intensities to evoke responses equivalent to 95% of age-predicted maximal heart rate (HR) interspersed with 20s of rest; with 1-minute of passive recovery between sets. An undulating periodization model consisting of lifts such as the Back Squat and Bench Press constituted the RET component. Protocol order alternated each session. Post-training revealed significant improvements in both SIT0 and SIT6 (p < 0.05) for VO2max (2.11 ± 0.390 to 2.29 ± 0.382 L•min-1; 2.03 ± 0.382 to 2.09 ± 0.561 L•min-1), Tmax (490.5 ± 102.3s to 542.7 ± 81.5s; 503.2 ± 75.4s to 541.8 ± 77.0s) and Vmax (5.1 ± 0.92MPH to 5.9 ± 0.90MPH; 4.3 ± 0.68MPH to 4.9 ± 0.64MPH) respectively. No significant between-group interactions were detected for any of the variables. Our SIT based CET intervention represents an effective strategy to induce significant cardiovascular adaptations in older women as evident by aerobic capacity improvements, beneficial to overall health and critical for functionality into old age; an important concern for aging women.
Wadsworth, DD, Rodriguez-Hernandez, M, Huffman, LS, McDonald, JR, Spring, KE, and Pascoe, DD. Adaptations to a concurrent exercise training program in inactive aging women. J Strength Cond Res 36(11): 3217–3223, 2022—This study assessed the effect of a 10-week, sprint interval concurrent exercise training program on body composition and muscular strength in aging women. Sixty-five inactive women (age, 40–64 years) were randomized into 2 sprint interval exercise programs, 0% incline and 6% incline. Sprint interval training was performed to achieve 95% of each subject's age-predicted maximal heart rate for a series of 40 seconds of work followed by 20 seconds of passive recovery. An undulating resistance training protocol, composed of 30 sessions, was performed by each group throughout the study. Dual-energy X-ray absorption scans were assessed body composition, and 1 repetition maximum was performed to assess muscular strength. Subjects in both groups significantly reduced fat mass by approximately 0.35 kg (p = 0.002), and visceral adipose tissue by 0.05 kg (p = 0.032). There were significant increases in lean body mass by approximately 0.50 kg (p = 0.005), lower-body muscular strength by approximately 46.83 kg (p < 0.001), and upper-body muscular strength by approximately 11.68 kg (p < 0.001). No significant between-groups interactions were observed. A sprint interval training concurrent exercise training program is an effective strategy to improve body composition and muscular strength in inactive, aging women. Muscular strength improvements resulting from this intervention are particularly important because muscular strength losses are strong predictors of morbidity and mortality.
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