Concurrent Effects of Strength and Cardiovascular Training!!!

1. Concurrent Effects of Strength and Cardiovascular Training!!! As Presented By: Cody Shaffer

2. What is Concurrent Training? • It is the combination of endurance and strength training.

3. What effect does concurrent training have on the following? • Body Composition • Flexibility • Strength • Basil Metabolic Rate (BMR) • VO2max • Cardiovascular System

4. Concurrent Effects on Body Composition: • Kraemer et al. conducted a 12-week study looking at 35 healthy active women was made up of four randomized groups: including a control group (C), an aerobic group (SA25) that performed step aerobics for 25 minutes, a step aerobics and upper and lower body multiple set resistance group (SAR) that performed 25 minutes of step aerobics in combination with resistance training, and a aerobic group (SA40) that completed 40 minutes of step aerobics daily. • Results in this study for fat-free mass (FFM) showed : • 1.2 kg increase in the (SA25) • 3.6 kg increase in the (SAR) • 2.4 kg increase in the (SA40) • No change on the (C) group Kraemer et al.

5. Effects on Body Composition: • Results in percent body fat change: • 4.7% reduction in the (SA25), • 5.3% reduction in the (SAR), • 6.1% reduction in the (SA40), • 2.1% reduction in the (C) group. • The body mass in each of the four groups showed minimal if no change. • These measurements were calculations derived from hydro densitometry. Kraemer et al.

6. Results on Flexibility: • Fatouros et al. looked at concurrent training and its effects flexibility of healthy older adults. The 16-week study included 32 inactive men with maximal oxygen consumption below 25 ml x kg-1 x min-1. Subjects were randomly place into one of four different groups that worked out three days a week: a non-training control group (C), cardiovascular training group (CT), strength training group (S), and a combination of strength and cardiovascular training group (SA). The cardiovascular protocol consisted of walking or jogging on a treadmill. The intensity and duration progressively increased from 50% maximal heart rate and 12 minutes at the beginning of training to 80% max heart rate and 42 minutes at the end of training. Subjects in the resistance group exercised on eight resistance exercise machines. One-rep max (1-RM) was measured at the beginning and end of the study, with a progressive increase in intensity throughout the study. The combination group completed both protocols regimens exactly one hour apart. e e Fatouros et al.

7. Effects on Flexibility: • Range of motion (ROM) results: • Shoulder Flexion: • (CT) 118.6 to 120.8 deg • (S) 121.4 to 139.5 deg • (SA) 122.1 to 138.7 deg • Shoulder Extension: • (CT) 46.9 to 48.3 deg • (S) 48.1 to 63.3 deg • (SA) 44.7 to 57.8 deg Fatouros et al.

8. Effects on Flexibility • Sit and Reach Results: • (CT) 17.2 to 18.1 cm • (S) 17.5 to 19.4 cm • (SA) 18.5 to 20.7 cm Range of motion and joint specific flexion, extension, abduction, and adduction were measured by the use of a gonimeter. The low back and hamstring flexibility was evaluated using the modified sit and reach test. Fatouros et al.

9. Concurrent Effects on Strength: • Wood et al. looked at the 12-week concurrent cardiovascular and resistance training effects in 67 healthy older adults. Subjects were placed into one of four groups including a cardiovascular trained group (CVT), a resistance trained group (RT), a combination trained group (BOTH), and a control group (CON). (CVT), (RT), and (BOTH) groups all exercised three days a week. The (CVT) group exercised on treadmills and Monarch cycle-ergometers at 60-70% max heart rate at 21 min at the beginning of the study, and progressed to 60-70% max heart rate at 42 min at the end of the study. The (RT) group engaged in two sets of eight core lifts with a progressed intensity based on increases above 70% of their five repetition maximum (5-RM). Increases were based on exceeding the goal of reaching twelve total repetitions. The participants in the (BOTH) group performed both (CVT) and (RT) activities three days a week. However, this group only progressed to a maximum of 30 minutes of CVT work, and performed only one set of the 12 repetitions. Wood et al.

10. Effects on Strength: • Results: • % Strength Increase in Leg Extensions: • (CVT) 29.1% • (RT) 44.6 % • (BOTH) 37.8 % • % Strength Increase for Seated Rows: • (CVT) 21.5% • (RT) 49.5 % • (BOTH) 37.1 % Wood et al.

11. Effects on Strength: • Fatouros et al. • Results for weight increases (kg): • Chest Press: • (CVT) 31.3 to 32.6 kg • (S) 32.1 to 68.7 kg • (SA) 30.1 to 57.4 kg • Leg Press: • (CVT) 61.9 to 72.3 kg • (S) 65.5 to 116.1 kg • (SA) 64.5 to 113.6 kg

12. Concurrent Effects on (BMR): • A 10-week study conducted by Dolezal et al. also looked changes in BMR by use of Indirect calorimetery. 30 physically active healthy men were randomly assigned into 3 groups: combined (CT) program, a core resistance training program in combination with the endurance program, endurance (ET) program that increased duration and intensity over the span of the study, and resistance (RT) that included 12 core lifts that increased in weight and intensity throughout the study. Dolezal et al.

13. Effects on BMR: • Results in changes in BMR (KJ/day) • (ET) 7,231 to 7,029 KJ/day • (RT) 7,613 to 8,090 KJ/day • (CT) 7,454 to 7,801 KJ/day Dolezal et al.

14. Concurrent Effects on VO2max • Millet et al. conducted a study on the concurrent effects of endurance and strength training on running economy and VO2 measurements. Subjects included 15 young well- trained adults and randomly assigned them into either the endurance-strength group (ES), or the endurance only group (E). The (E) group consisted of strictly an aerobic program at an intensity of 70% VO2max the entire 14-week period. The (ES) group completed the same aerobic grogram as the (E) group coupled with a weight training protocol of lower limb lifts twice a week. • Results on change in VO2max based on incremental field studies: • (ES) 69.7 to 67.2 ml x kg-1 x min-1. • (E) 67.3 to 67.3 ml x kg-1 x min-1. Millet et al.

15. Effects on VO2max: • Paavolainen et al. conducted a study that examined the effects of simultaneous explosive-strength and endurance training on physical performance characteristics. 22 elite cross-country runners participated in a nine-week study. Subjects were placed into one of two groups (E) experimental, and (C) control. The total training volume was the same in both the (E) and (C) groups, but 32% of the training hours in the (E) group and 3% in the (C) group were replaced by sport-specific explosive-strength training consisting of plyometrics and high velocity lifts. The rest of the training in both groups consisted of endurance and circuit training. • Results on change in VO2max based on a maximal aerobic power test via a treadmill: • (E) 63.7  2.7 to 62.9  3.2 ml x kg-1 x min-1 • (C) 65.3  5.9 to 68.3  3.4 ml x kg-1 x min-1

16. Concurrent Effects on the Cardiovascular System: • Wood et al. studied effects of concurrent exercise on heart rate (HR) and blood pressure. Cardiovascular measurements were calculated via a 12-lead ECG. • Results pre and post training for: Resting HR: • (CVT) 67.8 to 62.2 bpm • (RT) 67.3 to 63.5 bpm • (BOTH) 79.8 to 73.7 bpm

17. Effects on the Cardiovascular System: Systolic blood pressure: • (CVT) 133.7 to 123.4 mm Hg • (RT) 129.1 to 124.1 mm Hg • (BOTH) 128.7 to 130.9 mm Hg Diastolic blood pressure: • (CVT) 76.8 to 73.2 mm Hg • (RT) 75.1 to 72.6 mm Hg • (BOTH) 76.6 to 77.8 mm Hg