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Abstract

A threshold model postulates that prescriptively applying the appropriate cardiorespiratory and strength stimulus at a designated threshold of intensity for a brief time results in the targeted adaptations. A randomized control group design was used with 17 unfit males and females (mean age = 37.1 +/- 6.5 year) assigned to an exercise group (n = 9) who performed a progressive cardiovascular graded exercise protocol and resistance training twice a week for 12 weeks or a nonexercising control group (n = 8). The intervention included a graded exercise protocol involving a 3-min warm-up, exercising 3-4 min at 70-80% of maximum heart rate, and a 3-min cooldown. Progressive resistance exercise consisted of one set of six repetitions on each of six resistance machines. Results showed that the exercise group increased predicted aerobic capacity by 13.4% (p < 0.05), decreased submaximal rate pressure product by 17.2% (p < 0.05), and increased strength by 34% (p < 0.01). The results support a threshold model and show that time for effective exercise can be substantially reduced.

Effects of 6 weeks of low-volume combined training on muscle power, muscular strength, and aerobic power in active young adults.

“…In this study, the RT was done before than HIIT which it is the order that had better results to increase 1RM [5,6]. A study of Winett et al [33] found that even lowvolume CT was able to improve strength in various exercises in untrained subjects. Another article methodologically similar to our study, which prescribed a higher daily volume for both of RT and AT, they found improvements in strength in the half squat [34].…”

“…When measuring CRF through VO 2max , there is more evidence pointing in the same way. A work of Winett et al [33] who performed a low-volume CT protocol achieved signi cant improvements in VO 2max in untrained subjects during 12 weeks of training. When addressing CT with a higher volume there is a wide literature that indicated to signi cant improvements of VO 2max [38,[45][46][47].…”

The effects of low-volume combined training on health-related physical fitness outcomes in active young adults: A controlled clinical trial

“…who studied low volume CT for 12 weeks in untrained individuals did not obtain significant results in terms of body composition (i.e., TBM and %FM). 36 However, Ghahramanloo et al. reported significant improvements in %FM and FFM for the group that performed CT in college students.…”

“… 52 In relation to articles that studied the low volume of CT in muscle strength, measured through other resources, we can verify that after 12 weeks of CT reported a significant increase in the 6 RM test in various resistance exercises, in untrained adult men and women. 36 Another study investigated the effects of CT by performing only half of the target repetitions of each series in the RT, “ effort character ” of 50%, which culminated in a lower training volume at the end of the 8 weeks, however, the results revealed a significant increase in 1RM in several resistance exercises in untrained hospital workers. 53 Despite the lack of evidence, traditional CT in active young adults generates significant increases in muscle strength.…”

Increasing Physical Activity of High Intensity to Reduce the Prevalence of Chronic Diseases and Improve Public Health

“…have previously demonstrated that most of the effect of aerobic training is attained when the high-intensity threshold is passed for only a few minutes [76]. This implies that the time for effective exercise can be substantially reduced.…”