title: The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter?
abstract: Although both endurance (E) and resistance (R) exercise improve various health and fitness variables, there is still debate regarding the optimal ordering of these modes of exercise within a concurrent bout. The purpose of this study was to determine the effects of performing E before R (E-R) or R before E (R-E) on strength, VO2max, and body composition over the course of an 8-week exercise program. Inactive college female subjects (N = 23; 19.8 ± 0.22 years; 61.0 ± 2.5 kg) were randomly assigned to either an E-R (n = 13) or an R-E (n = 10) group. Subjects trained 4 d·wk over the 8-week study. The E portion consisted of 30 minutes of aerobic exercise at 70-80% heart rate reserve (HRR). The R portion used a 3-way split routine with subjects performing 3 sets of 8-12 repetitions for 5-6 different exercises using a load equal to 90-100% 10 repetition maximum. There were 2 days of testing before and after 8 weeks of training to determine performance and body composition. There were significant improvements in chest press (p < 0.001), leg press (p < 0.001), VO2max (p < 0.001), and lean body mass (LBM) (p = 0.005) across both groups. Weight significantly increased (p = 0.038), but percent body fat did not change (p = 0.46). There were no differences as a function of group (p > 0.267). There were significant improvements in performance and LBM over an 8-week concurrent training program in inactive college female subjects, regardless of the order in which R and E were performed. It seems that fitness markers improve similarly regardless of the order of R or E in a 4 d·wk-1 program in inactive female subjects. Therefore, the order of these modalities for beginning exercisers should be based on personal preference and to facilitate adherence.
authors.affiliation: Departments of 1Nutritional Sciences and 2Exercise Science and Sport Studies, Rutgers University, New Brunswick, New Jersey.
authors.forename: Patrick M
authors.initials: PM
authors.lastname: Davitt
authors.forename: Joseph K
authors.initials: JK
authors.lastname: Pellegrino
authors.forename: Jarrett R
authors.initials: JR
authors.lastname: Schanzer
authors.forename: Harisics
authors.initials: H
authors.lastname: Tjionas
authors.forename: Shawn M
authors.initials: SM
authors.lastname: Arent
mesh_terms: D001823:Body Composition; D001835:Body Weight; D005260:Female; D006801:Humans; D053580:Muscle Strength / Q000502:physiology; D018482:Muscle, Skeletal / Q000502:physiology; D010101:Oxygen Consumption / Q000502:physiology; D064797:Physical Conditioning, Human / Q000379:methods* / Q000502:physiology*; D055070:Resistance Training; D057185:Sedentary Behavior; D055815:Young Adult