Effects of Low Volume Resistance and Cardiovascular Training on Strength and Aerobic Capacity in Unfit Men and Women: A Demonstration of a Threshold Model

Journal of Behavioral Medicine - Tập 26 - Trang 183-195 - 2003
Richard A. Winett1, Janet R. Wojcik1, Lesley D. Fox1, William G. Herbert2, Jennifer S. Blevins2, Ralph N. Carpinelli3
1Center for Research in Health Behavior, Virginia Tech, Blacksburg
2Health and Exercise Science Laboratory, Virginia Tech, Blacksburg
3Human Performance Laboratory, Adelphi University, Garden City

Tóm tắt

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.

Tài liệu tham khảo

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