PURPOSE: This pilot study examined possible effects of a low-volume, short-term progressive resistance exercise (PRE) protocol, specifically targeting muscles with predominantly type I fibers (namely soleus, tibialis anterior, vastus medialis, adductor magnus and biceps femoris), on aerobic capacity in young sedentary individuals.
METHODS: Volunteer (19-25 year old) were randomly assigned into one of the three group: PRE (performed progressive resistance training, targeting muscles with predominantly type I fibers, 25 minutes bouts, 3 times/week, for 6 weeks), walking (W) (65-75 % of maximal heart rate, 25 minutes bouts, 3 times/week for 6 weeks) and control group (C) (n=12 for each). Baseline and final evaluations of cardiopulmonary fitness (included VO2 peak, breathing reserve, e.g) was assessed by incremental cardio-pulmonary exercise testing
RESULTS: In PRE group, median value of peak VO2 significantly increased (from 33,55 ml/kg.min-1 to 37,4 ml/kg.min-1, p=0,008) after training, while no significant change was obtained in W and C groups. VO2 peak/fat free mass (FFM) significantly increased from 40,36 ml/kg.min-1 to 45,4 ml/kg.min-1 in PRE group (p= 0,006) but did not change significantly in either W or C group. Breathing reserve at maximum exercise level was 82,4 L (74,8-105,6) before training and this value was 62,4 L (55,2-83,4) after training at PRE group (p=0,003) but did not change significantly in W and C group either.
CONCLUSION: Results implicates that, this time-saving protocol, also suitable for performing in the home environment, could be beneficial for young sedentary individuals who can not perform aerobic exercise.