Effects of low volume resistance and cardiovascular training on strength and aerobic capacity in unfit men and women: a demonstration of a threshold model.
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.
Winett
Richard A
RA
Center for Research in Health Behavior, Department of Psychology, Virginia Tech, Blacksburg, Virginia 24061-0436, USA. rswinett@vt.edu
Wojcik
Janet R
JR
Fox
Lesley D
LD
Herbert
William G
WG
Blevins
Jennifer S
JS
Carpinelli
Ralph N
RN
D000222:Adaptation, Physiological / Q000502:physiology; D015992:Body Mass Index; D002320:Cardiovascular Physiological Phenomena; D004056:Differential Threshold / Q000502:physiology; D016552:Ergometry / Q000379:methods; D015444:Exercise; D005260:Female; D006339:Heart Rate / Q000502:physiology; D006801:Humans; D008297:Male; D008875:Middle Aged; D010807:Physical Endurance; D012119:Respiration; D013663:Teaching / Q000379:methods*; D013997:Time Factors