Fitness and lean mass increases during combined training independent of loading order

Comparative analysis of combined exercise programs in middle-aged obese males: impact on energy expenditure, body composition, and metabolic rate

Introduction

This study compares energy expenditure, body composition, and metabolic rate between serial (SCG) and integrated (ICG) combined training in untrained middle-aged obese males. Method: Twenty untrained obese males (age: 50 ± 3 years) were randomly assigned to a SCG (n = 10) or an ICG (n = 10). Both groups completed a 3-month training program (3 sessions/week) consisting of walking and bodyweight exercises, differing only in the sequence of aerobic and strength training. In SCG, strength training was performed before aerobic training, while in ICG, aerobic and strength exercises alternated in a predetermined order.

Results

After a 3-month training period, both groups significantly improved all health indices compared to pre-training values (p < 0.005, g = 0.40-2.71), indicating small to large effects. Specifically, there were moderate reductions in body fat percentage, small decreases in body circumferences, and moderate-to-large reductions in arterial blood pressure and resting heart rate. Additionally, respiratory function showed a large improvement. No significant differences were observed between SCG and ICG in energy expenditure, resting metabolic rate, total daily energy expenditure, macronutrient composition, or health indices after the intervention (p > 0.05).

Conclusion

In conclusion, both SCG and ICG are effective strategies for improving metabolic health, respiratory function, and body composition in middle-aged obese males. These findings highlight the flexibility of combined training approaches in promoting overall health and fitness in this population and suggest that both combined training programs can be implemented in structured exercise programs to promote cardiometabolic health in middle-aged adults.

Optimizing concurrent training programs: A review on factors that enhance muscle strength

The purpose of this study is to explore the factors that should be considered when designing concurrent training programs to minimize the "interference effect." This study provides a comprehensive summary of various perspectives from existing studies on factors such as the ability level of the target group, the frequency and intensity of concurrent training, the order and interval time of resistance and endurance training, nutritional arrangements during training, and gender differences in concurrent training. The results of this study suggest that the emergence of the "interference effect" in concurrent training is influenced by several factors, with a particular emphasis on the adaptation status of muscle fitness when compared to resistance training alone. However, it is important to note that the current understanding of this theory remains somewhat ambiguous. The ability level of participants plays a crucial role in training adaptation and the specificity of post-training skeletal muscle molecular responses. Therefore, the participant's capacity level is likely a key determinant of the extent of the interference effect in concurrent training. In addition to training-related factors such as frequency, duration, intensity, volume, training sequence, recovery time, and nutritional intake, non-training-related variables, including the methodology used to assess various metrics, also significantly impact the design of concurrent training programs. These factors collectively influence the overall outcomes and provide insight into the extent of the "interference effect" in concurrent training. Understanding these aspects is essential for comprehending the phenomenon of the "interference effect" in concurrent training.

Effect of Strength and Endurance Training Sequence on Endurance Performance

This review investigates the effect of two different concurrent training sequences on endurance performance. The sequences investigated are Endurance-Resistance (ER) and Resistance-Endurance (RE). A literature search is conducted of the SPORTDiscus and Medline databases. The included studies are randomized control trials, which compare the effect of ER and RE on at least one endurance performance variable. A PEDro scale is used to assess the methodological quality of the articles in this review. Of a total of 152 articles identified during the initial screening, 15 studies meet the inclusion criteria. These studies include 426 participants (298 males and 128 females), with 212 of the participants training with ER and 214 with RE. The results are presented as the percentage change of the mean from pre- to post-test. All the studies show an improvement in endurance from pre to post for both interventions, except for the RE group in one study. This review finds small and non-conclusive sequence effects between ER and RE, suggesting that the sequence of concurrent training is not of great importance in relation to endurance performance.

Effects of Exercise Type on Muscle Strength and Body Composition in Men and Women: A Systematic Review and Meta-Analysis

Background and Objectives: There are typical differences in body composition and distribution of muscle fiber types between women and men. However, research investigating the effects of exercise based on sex differences is limited, and studies examining sex differences in physiological adaptations according to exercise type are scarce. We aimed to compare the effects of exercise types on muscle strength and body composition in men and women through a meta-analysis. Materials and Methods: A systematic literature search was conducted using the PubMed/Medline, Web of Science, CINAHL, and EBSCO databases. Keywords included "endurance training", "resistance training", "concurrent training", "muscle strength", "body composition", "sex characteristics", and "men and women". The standardized mean difference (SMD) was presented separately for men and women based on the pre- and post-intervention values for each exercise type. Results: Concurrent training showed the greatest effect on the increase in leg press muscle strength in men, and resistance training showed the greatest effect in women. Concurrent training showed the greatest effect size in both men and women in increasing bench press muscle strength. Resistance training and concurrent training showed a small effect size on lean mass reduction in both men and women. Endurance training and concurrent training significantly reduced fat mass in men. However, no significant changes in fat mass were observed in any exercise type among women. Conclusions: Concurrent training is the most efficient type of exercise for men, as it is effective in increasing upper- and lower-body muscle strength, increasing lean mass, and reducing fat mass. Resistance training is most effective in increasing muscle strength in females, whereas endurance training is most effective in reducing fat mass. However, it is difficult to corroborate these results because of the lack of study samples included in the analysis and the differences in exercise methods, participant age, and exercise duration.

Perspectives on Concurrent Strength and Endurance Training in Healthy Adult Females: A Systematic Review

BACKGROUND

Both strength and endurance training are included in global exercise recommendations and are the main components of training programs for competitive sports. While an abundance of research has been published regarding concurrent strength and endurance training, only a small portion of this research has been conducted in females or has addressed their unique physiological circumstances (e.g., hormonal profiles related to menstrual cycle phase, menstrual dysfunction, and hormonal contraceptive use), which may influence training responses and adaptations.

OBJECTIVE

The aim was to complete a systematic review of the scientific literature regarding training adaptations following concurrent strength and endurance training in apparently healthy adult females.

METHODS

A systematic electronic search for articles was performed in July 2021 and again in December 2022 using PubMed and Medline. This review followed, where applicable, the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. The quality of the included studies was assessed using a modified Downs and Black checklist. Inclusion criteria were (1) fully published peer-reviewed publications; (2) study published in English; (3) participants were healthy normal weight or overweight females of reproductive age (mean age between > 18 and < 50) or presented as a group (n > 5) in studies including both females and males and where female results were reported separately; (4) participants were randomly assigned to intervention groups, when warranted, and the study included measures of maximal strength and endurance performance; and (5) the duration of the intervention was ≥ 8 weeks to ensure a meaningful training duration.

RESULTS

Fourteen studies met the inclusion criteria (seven combined strength training with running, four with cycling, and three with rowing or cross-country skiing). These studies indicated that concurrent strength and endurance training generally increases parameters associated with strength and endurance performance in female participants, while several other health benefits such as, e.g., improved body composition and blood lipid profile were reported in individual studies. The presence of an "interference effect" in females could not be assessed from the included studies as this was not the focus of any included research and single-mode training groups were not always included alongside concurrent training groups. Importantly, the influence of concurrent training on fast-force production was limited, while the unique circumstances affecting females were not considered/reported in most studies. Overall study quality was low to moderate.

CONCLUSION

Concurrent strength and endurance training appears to be beneficial in increasing strength and endurance capacity in females; however, multiple research paradigms must be explored to better understand the influence of concurrent training modalities in females. Future research should explore the influence of concurrent strength and endurance training on fast-force production, the possible presence of an "interference effect" in athletic populations, and the influence of unique circumstances, such as hormone profile, on training responses and adaptations.

A Chair-Based Music-Kinetic Combined Exercise Program as an Alternative Approach for Increasing Health, Functional Capacity, and Physical Fitness Indices in Middle-Aged Pre-Menopausal Women

Lately, chairs have been widely used as a cheap, easily accessible, safe, and effective training means in different settings (e.g., in gyms, the house, workplaces, and in rehabilitation). This study investigated the effectiveness of a 10-week chair-based music-kinetic integrated combined exercise program on health, functional capacity, and physical fitness indicators of middle-aged pre-menopausal women. A total of 40 healthy women (40-53 years) were assigned to two groups: exercise (EG) and control (CG). The EG followed a 10-week (3 times/weekly; 30 training sessions) chair-based exercise program including aerobic dance, flexibility, coordination, and strength exercises with body weight or auxiliary means. Selected indicators of health, functional capacity, and physical fitness were evaluated before and after the 10 weeks. Following the program, the EG significantly reduced their body fat (-2.5%), blood pressure (by -4.5 to -5.5%), the time during the timed up-and-go (TUG) test (by -10.27%), heart rate (by -6.35 to -13.78%), and the rate of perceived exertion (by -24.45 to -25.88%), while increasing respiratory function (3.5-4%), flexibility (12.17%), balance (50.38-51.07%), maximal handgrip strength (10-12.17%), and endurance strength (43.87-55.91%). The chair-based combined music-kinetic exercise program was effective and could be safely used in different settings to improve health, functional capacity, and physical fitness in middle-aged women.

Multicomponent Training and Optimal Dosing Strategies for Adults with Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

(1) Background: Non-pharmacological interventions have demonstrated efficacy in the prevention, management, and control of hypertension. Multicomponent training confers a host of benefits to the general populace. The aim of this research was to assess the impact of multicomponent training on the blood pressure of adults with hypertension and ascertain the nature of the dose-response relationship. (2) Methods: This systematic review adhered to the PRISMA guidelines and was registered in PROSPERO. Eight studies were included, following a literature search across PubMed, Web of Science, Cochrane, and EBSCO. Randomized controlled trials implementing multicomponent training interventions on adults with hypertension were considered for inclusion. A quality assessment was performed using the PEDro scale, with a random-effects model utilized for all analyses. (3) Results: Multicomponent training yielded a significant reduction in systolic (MD = -10.40, p < 0.001) and diastolic (MD = -5.97, p < 0.001) blood pressure relative to the control group. Interventions lasting over 14 weeks with a minimum frequency of three sessions per week, each lasting 60 min, were deemed most effective. (4) Conclusion: An optimal training intensity was achieved with 30 min of aerobic exercise at 75% of the heart rate reserve, whereas sets of 10 repetitions at 75% of one repetition maximum produced the best outcomes in strength training.

Characterising school-age health and function in rural Zimbabwe using the SAHARAN toolbox

INTRODUCTION

We developed the School-Age Health, Activity, Resilience, Anthropometry and Neurocognitive (SAHARAN) toolbox to address the shortage of school-age assessment tools that combine growth, physical and cognitive function. Here we present i) development, acceptability and feasibility of the SAHARAN toolbox; ii) characteristics of a pilot cohort; and iii) associations between the domains measured in the cohort.

METHODS

Growth was measured with anthropometry, knee-heel length and skinfold thicknesses. Bioimpedance analysis measured lean mass index and phase angle. Cognition was assessed using the mental processing index, derived from the Kaufman Assessment Battery for Children version 2, a fine motor finger-tapping task, and School Achievement Test (SAT). Physical function combined grip strength, broad jump and the 20m shuttle-run test to produce a total physical score. A caregiver questionnaire was performed in parallel.

RESULTS

The SAHARAN toolbox was feasible to implement in rural Zimbabwe, and highly acceptable to children and caregivers following some minor modifications. Eighty children with mean (SD) age 7.6 (0.2) years had mean height-for-age (HAZ) and weight-for-age Z-scores (WAZ) of -0.63 (0.81) and -0.55 (0.85), respectively. Lean mass index and total skinfold thicknesses were related to WAZ and BMI Z-score, but not to HAZ. Total physical score was associated with unit rises in HAZ (1.29, 95% CI 0.75, 1.82, p<0.001), and lean mass index (0.50, 95% CI 0.16, 0.83, p = 0.004), but not skinfold thicknesses. The SAT was associated with unit increases in the mental processing index and child socioemotional score. The caregiver questionnaire identified high levels of adversity and food insecurity.

CONCLUSIONS

The SAHARAN toolbox provided a feasible and acceptable holistic assessment of child growth and function in mid-childhood. We found clear associations between growth, height-adjusted lean mass and physical function, but not cognitive function. The SAHARAN toolbox could be deployed to characterise school-age growth, development and function elsewhere in sub-Saharan Africa.

Does Obesity Affect Neuromuscular and Cardiovascular Adaptations after a 3-Month Combined Exercise Program in Untrained Premenopausal Middle-Aged Women?

Previous studies indicated different acute adaptations between obese and lean individuals, while there is limited information with conflicting results regarding long-term adaptations. The aim of this study was to compare the efficacy of a 3-month integrated combined training between obese and lean middle-aged untrained premenopausal women. In total, 72 women (36 obese/36 lean) were divided into four groups: (a) obese exercise (OB-EG), (b) obese control (OB-CG), (c) lean exercise (L-EG), and (d) lean control (L-CG). The exercise groups followed a 3-month (3 times/week) integrated combined aerobic and strength training program. Health indices (body composition, body circumferences, blood pressure, respiratory function), functional capacity (flexibility, balance), and physical fitness (strength, aerobic capacity) were measured before and after the 3-month time period. Participants' enjoyment was also assessed following the program. OB-EG and L-EG significantly improved (p < 0.05) similarly across all functional capacity and physical fitness indices (10-76%; depending on the evaluation index), except balance and strength indices of the non-preferred limb where OB-EG showed greater improvement (reducing the existing pre-training strength/balance asymmetries) than L-EG. Furthermore, both obese and lean individuals showed similarly high levels of enjoyment. This program could be effectively used in fitness settings causing similar neuromuscular and cardiovascular adaptations in obese and lean women.

Effects of concurrent training sequence on VO2max and lower limb strength performance: A systematic review and meta-analysis

The aim of this study is to compare the effects of concurrent strength and endurance training sequences on VO_2max and lower limb strength performance to provide scientific guidance for training practice. We searched PubMed, EBSCO, Web of Science (WOS), Wanfang, and China National Knowledge Infrastructure (CNKI) databases up to December 2022. The included articles were randomized controlled trials that allowed us to compare the strength-endurance (S-E) sequence and endurance-strength (E-S) sequence on VO_2max, maximum knee extension strength, maximum knee flexion strength, and lower limb power. The Cochrane bias risk tool was used to evaluate the methodological quality of the included literature, and Stata 12.0 was used for the heterogeneity test, subgroup analysis, draw forest map, sensitivity analysis, and publication bias evaluation. The results have been presented as standardized mean differences (SMDs) between treatments with 95% confidence intervals and calculations performed using random effects models. Significance was accepted when p < 0.05. The studies included 19 randomized controlled trials (285 males and 197 females), 242 subjects in S-E sequence, and 240 subjects in E-S sequence in the analyses. No difference changes between S-E and E-S sequences has been observed on VO_2max in the overall analysis (SMD = 0.02, 95% CI: -0.21-0.25, p = 0.859). The S-E sequence shows a greater increase in lower limb strength performance than does the E-S sequence (SMD = 0.19, 95% CI: 0.02-0.37, p = 0.032), which was manifested in the elderly (p = 0.039) and women (p = 0.017); in training periods >8 weeks (p = 0.002) and training frequencies twice a week (p = 0.003); and with maximum knee flexion (p = 0.040) and knee extension strength (p = 0.026), while no difference was found in lower limb power (p = 0.523). In conclusion, the effect of VO_2max will not change with different concurrent training sequences. The S-E sequence improves lower limb strength more significantly, mainly in the improvement of knee flexion and knee extension. This advantage is more related to factors such as age, gender, training period, and training frequency.

Serial vs. Integrated Outdoor Combined Training Programs for Health Promotion in Middle-Aged Males

The purpose of this study was to examine and compare the training and detraining effects of outdoor serial and integrated combined exercise programs on health, functional capacity, and physical fitness indices. Fifty-one untrained overweight/obese males (47 ± 4 years) were divided into a serial combined (SCG), an integrated combined (ICG), or a control (CG) group. The SCG and ICG implemented a 3-month training (3 sessions/week) consisting of walking and body weight exercises. The only difference between SCG and ICG was the sequence of aerobic and strength training. In SCG, the strength training was performed before aerobic training, while in ICG the aerobic and the strength training were alternated repeatedly in a predetermined order. Health, functional capacity, and physical fitness indices were measured before the training, following the termination of programs, and 1-month after training cessation. Following the training, both the SCG and ICG groups showed reduced blood pressure, heart rate, body fat, and waist-to-hip ratio (3−11%; p < 0.001), with improved respiratory function, muscle strength, aerobic capacity, flexibility, and balance (14−61%; p < 0.001). After 1-month of training cessation, significant reductions (p < 0.05) were observed in health indices and physical fitness without returning to baseline levels. However, there were no differences between SCG and ICG after training and training cessation (p > 0.05). In CG, all the above variables did not change. Furthermore, a great percentage of participants in both exercise groups (90%) reported high levels of enjoyment. In conclusion, both serial and integrated outdoor combined walking and body weight strength training programs are enjoyable and equally effective for improving health, functional capacity, and physical fitness indices in overweight/obese middle-aged males.

Sex-dependent effects of forced exercise in the body composition of adolescent rats

Determining the body composition during adolescence can predict diseases such as obesity, diabetes, and metabolic syndromes later in life; and physical activity became an effective way to restore changes in body composition. However, current available literature assessing the body composition before, during and after adolescence in female and male rodents by in vivo techniques is scarce. Thus, by using computerized tomography, we aimed to define the baseline of the weight and body composition during the adolescence and young adulthood of female and male Sprague-Dawley rats (on P30, P60 and P90) under standard diet. Then, we determined the effect of 18 days of forced exercise on the body weight and composition during the early adolescence (P27-45). The highest percentual increments in weight, body volume and relative adipose contents occurred during the female and male adolescence. Forced running during the early adolescence decreased weight, body volume and relative adipose delta and increment values in males only. The adolescence of rats is a period of drastic body composition changes, where exercise interventions have sex-dependent effects. These results support a model that could open new research windows in the field of adolescent obesity.

A 10-Week Block of Combined High-Intensity Endurance and Strength Training Produced Similar Changes in Dynamic Strength, Body Composition, and Serum Hormones in Women and Men

Purpose: To examine the potential sex differences in adaptations to combined endurance and strength training in recreationally endurance trained (eumenorrheic) women (n = 9) and men (n = 10).

Methods: Isometric (ISOM_max) and dynamic bilateral leg press (1RM), countermovement jump (CMJ), running performance (3,000 m time trial), lean mass and body fat % (LEAN and FAT% determined by dual X-ray absorptiometry) as well as serum testosterone and cortisol (TES and COR, respectively, measured using hormone-specific immunoassay kits) were examined before a control period and pre, mid, and post a supervised 10-week combined high-intensity interval endurance training (4 × 4 min intervals and 3 × 3 × 100 m repeated sprints) and mixed maximal and explosive strength training. No more than 2 weeks separated training and testing for either women or men and all women were tested in the early follicular phase of the menstrual cycle to minimize the possible influence of menstrual cycle phase on performance measures.

Results: Absolute and relative changes in 1RM, CMJ, 3,000 m, LEAN, and FAT% were similar between groups. The only statistically significant differences observed between groups were observed at post and included a larger Δ% increase in ISOM_max force in men and a relatively greater Δ% decrease in serum TES in women.

Conclusion: Women and men can achieve similar relative adaptations in dynamic maximal strength and CMJ as well as endurance performance gains and body composition over the same high-intensity 10-week combined program, although relative adaptations in TES may differ.

Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training

Background

The importance of concurrent exercise order for improving endurance and resistance adaptations remains unclear, particularly when sessions are performed a few hours apart. We investigated the effects of concurrent training (in alternate orders, separated by ~3 hours) on endurance and resistance training adaptations, compared to resistance-only training.

Materials and methods

Twenty-nine healthy, moderately-active men (mean ± SD; age 24.5 ± 4.7 y; body mass 74.9 ± 10.8 kg; height 179.7 ± 6.5 cm) performed either resistance-only training (RT, n = 9), or same-day concurrent training whereby high-intensity interval training was performed either 3 hours before (HIIT+RT, n = 10) or after resistance training (RT+HIIT, n = 10), for 3 d^.wk^-1 over 9 weeks. Training-induced changes in leg press 1-repetition maximal (1-RM) strength, countermovement jump (CMJ) performance, body composition, peak oxygen uptake (V˙O2peak), aerobic power (W˙peak), and lactate threshold (W˙LT) were assessed before, and after both 5 and 9 weeks of training.

Results

After 9 weeks, all training groups increased leg press 1-RM (~24–28%) and total lean mass (~3-4%), with no clear differences between groups. Both concurrent groups elicited similar small-to-moderate improvements in all markers of aerobic fitness (V˙O2peak ~8–9%; W˙LT ~16-20%; W˙peak ~14-15%). RT improved CMJ displacement (mean ± SD, 5.3 ± 6.3%), velocity (2.2 ± 2.7%), force (absolute: 10.1 ± 10.1%), and power (absolute: 9.8 ± 7.6%; relative: 6.0 ± 6.6%). HIIT+RT elicited comparable improvements in CMJ velocity only (2.2 ± 2.7%). Compared to RT, RT+HIIT attenuated CMJ displacement (mean difference ± 90%CI, -5.1 ± 4.3%), force (absolute: -8.2 ± 7.1%) and power (absolute: -6.0 ± 4.7%). Only RT+HIIT reduced absolute fat mass (mean ± SD, -11.0 ± 11.7%).

Conclusions

In moderately-active males, concurrent training, regardless of the exercise order, presents a viable strategy to improve lower-body maximal strength and total lean mass comparably to resistance-only training, whilst also improving indices of aerobic fitness. However, improvements in CMJ displacement, force, and power were attenuated when RT was performed before HIIT, and as such, exercise order may be an important consideration when designing training programs in which the goal is to improve lower-body power.

A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males

We performed a systematic review and meta-analysis to study all published clinical trial interventions, determined the magnitude of whole-body hypertrophy in humans (healthy males) and observed the individual responsibility of each variable in muscle growth after resistance training (RT). Searches were conducted in PubMed, Web of Science and the Cochrane Library from database inception until 10 May 2018 for original articles assessing the effects of RT on muscle size after interventions of more than 2 weeks of duration. Specifically, we obtain the variables fat-free mass (FMM), lean muscle mass (LMM) and skeletal muscle mass (SMM). The effects on outcomes were expressed as mean differences (MD) and a random-effects meta-analysis and meta-regressions determined covariates (age, weight, height, durations in weeks…) to explore the moderate effect related to the participants and characteristics of training. One hundred and eleven studies (158 groups, 1927 participants) reported on the effects of RT for muscle mass. RT significantly increased muscle mass (FFM+LMM+SMM; Δ1.53 kg; 95% CI [1.30, 1.76], p < 0.001; I² = 0%, p = 1.00). Considering the overall effects of the meta-regression, and taking into account the participants’ characteristics, none of the studied covariates explained any effect on changes in muscle mass. Regarding the training characteristics, the only significant variable that explained the variance of the hypertrophy was the sets per workout, showing a significant negative interaction (MD; estimate: 1.85, 95% CI [1.45, 2.25], p < 0.001; moderator: -0.03 95% CI [−0.05, −0.001] p = 0.04). In conclusion, RT has a significant effect on the improvement of hypertrophy (~1.5 kg). The excessive sets per workout affects negatively the muscle mass gain.

Effects of morning vs. evening combined strength and endurance training on physical performance, sleep and well-being

The aim of the present study was to examine how combined strength and endurance training in the morning and evening influences the adaptations in strength and endurance performance, perception of time management, psychological well-being and sleep. The combined training period lasted for 24 weeks and the participants were divided into the morning training (MG, n = 18), evening training (EG, n = 24) and control groups (CG, n = 10). Isometric leg press force (iLP), maximal oxygen consumption (VO₂max), sleep behavior, fatigue, time management, motivation, self-esteem and health-related quality of life (HRQoL) were assessed. Morning to evening difference in iLP was observed in both MG and EG at Pre and Post, with higher force values in the evening, but not for VO₂max. iLP force increased significantly in EG in the morning (p < 0.001) and evening (p = 0.010). VO₂max increased in MG and EG both in the morning (both p < 0.001) and in the evening (MG: p < 0.001; EG: p = 0.003). Participants of the present study slept 7-8 h per night and the self-reported sleep duration, get-up time and the average time to go to bed were similar between the groups and did not change from Pre to Post. From HRQoL dimensions, the score for bodily pain decreased in MG (p = 0.029) and significant between-group differences were observed for Pre-Post changes in MG and EG (p = 0.001) as well as between MG and CG (p < 0.001). In vitality, a significant between-group difference was observed for Pre to Post changes in MG and EG (p = 0.014). Perception of time management decreased in EG (p = 0.042) but stayed unchanged for MG and CG. For the intrinsic motivation to participate, significant between-group differences were observed for MG and EG (p = 0.033) and between MG and CG (p = 0.032) for Pre to Post changes. Self-esteem improved in MG (p = 0.029) and EG (p = 0.024). The present combined strength and endurance training program performed in the morning and in the evening led to similar improvements in strength and endurance performance. Training in the morning or in the evening did not disrupt the already good sleep behavior and it was able to further increase the self-esteem. Although training in the morning hours may leave more time for free time activities or social life (i.e. family and friends) compared to the evening training, it might be more challenging to stay motivated to participate in prolonged training programs in the morning hours.

A Brief Review on Concurrent Training: From Laboratory to the Field

The majority of sports rely on concurrent training (CT; e.g., the simultaneous training of strength and endurance). However, a phenomenon called “Concurrent training effect” (CTE), which is a compromise in adaptation resulting from concurrent training, appears to be mostly affected by the interference of the molecular pathways of the underlying adaptations from each type of training segments. Until now, it seems that the volume, intensity, type, frequency of endurance training, as well as the training history and background strongly affect the CTE. High volume, moderate, continuous and frequent endurance training, are thought to negatively affect the resistance training-induced adaptations, probably by inhibition of the Protein kinase B—mammalian target of rapamycin pathway activation, of the adenosine monophosphate-activated protein kinase (AMPK). In contrast, it seems that short bouts of high-intensity interval training (HIIT) or sprint interval training (SIT) minimize the negative effects of concurrent training. This is particularly the case when HIIT and SIT incorporated in cycling have even lower or even no negative effects, while they provide at least the same metabolic adaptations, probably through the peroxisome proliferator-activated receptor-γ coactivator (PGC-1a) pathway. However, significant questions about the molecular events underlying the CTE remain unanswered.

Effects of Combined Strength and Endurance Training on Physical Performance and Biomarkers of Healthy Young Women

Kyröläinen, H, Hackney, AC, Salminen, R, Repola, J, Häkkinen, K, and Haimi, J. Effects of combined strength and endurance training on physical performance and biomarkers of healthy young women. J Strength Cond Res 32(6): 1554-1561, 2018-Cardiovascular fitness has decreased and obesity has increased in young adults worldwide during the last 10 years. Therefore, there is an urgent need to find out optimal exercise training programs for improving physical performance and health outcomes, especially among sedentary women. Subjects were 25- to 30-year-old women with a very low physical activity, and 65% of them were overweight (body mass index > 25). They performed endurance and strength training 3 times a week for 9 weeks. Independent strength training and instructed endurance training by indoor cycling were prescribed. Measurements were performed before, in the middle, and after the training period. No nutritional guidelines were given to the subjects. The 9-week training period led to an 8.5% increase in estimated maximal oxygen uptake. Maximal isometric strength of the leg and arm extensors as well as trunk flexors and extensors increased by 28.9, 7.8, 27.2, and 16.1%, respectively. Total cholesterol values lowered by 7.6%, and high-density lipoprotein increased by 8.8%, whereas low-density lipoprotein, hemoglobin, serum glucose, and triglyceride remained unchanged. Serum cortisol increased by 22.7%, but no changes in plasma testosterone, estradiol, or sex hormone binding globulin were observed. The skeletal muscle mass increased by 0.8% without other changes in body composition. Our results indicated that only 27 combined endurance and strength training sessions in 9 weeks improved maximal endurance and strength capacity as well as some health outcomes. Thus, combined strength and endurance training itself can induce significant health benefits without the necessity of changes in dietary habits.

Effect of an Intervention Program Based on Active Video Games and Motor Games on Health Indicators in University Students: A Pilot Study

(1) Background: High levels of physical inactivity caused by sedentary digital screen leisure constitute one of the main causes of the high levels of obesity observed in today&rsquo;s society; (2) Methods: The present study aims to analyse the effect of a 12-week intervention program based on the application of active video games and motor games on health status indicators, problematic use of video games, and resilience capacity in university students. Besides, the content blocks of the Physical Education (PE) field are worked on through these devices, revealing their potential as an Information and Communications Technology (ICT) resource. A longitudinal study with a pre-experimental design with pretest⁻posttest measurements in a single group (n = 47) was performed, using as main instruments a Tanita TBF300&reg; bioimpedance scale, the 20mSRT test for maximum oxygen consumption (VO²_max), the Adherence to a Mediterranean Diet Test (KIDMED), the Questionnaire for Experiences Related to Video games (QERV) and the Connor-Davidson Resilience Scale (CD-RISC); (3) Results: The main results were a discrete improvement in the percentage of fat mass and VO²_max, representing a small effect size in both cases. The quality of the diet followed and the confidence and tolerance for adversity as a resilience factor were also improved, representing a medium size effect for this last variable; (4) Conclusions: Despite the limitations of this study as it does not have a control group, the main conclusions are that active video games and motor games can be a motivational resource to follow an active lifestyle, helping to improve health status indicators in young adults.

Effects of 12-Week Low or Moderate Dietary Acid Intake on Acid-Base Status and Kidney Function at Rest and during Submaximal Cycling

Prolonged effects of dietary acid intake on acid–base status and kidney function have not yet been studied in an intervention study in healthy subjects. Dietary acid load can be estimated by calculating the potential renal acid load (PRAL) of foods. Effects of low-PRAL and moderate-PRAL diets on acid–base status and kidney function were investigated during a 12-week exercise training period. Healthy, 20–50-year-old men (n = 21) and women (n = 25) participated in the study and were randomly divided into low-PRAL and moderate-PRAL groups. Before (PRE), mid-phase (MID) and after the intervention (POST), the subjects participated in measurement sessions, where a 12-h urine sample and fasting blood samples were collected, and a submaximal cycle ergometer test was performed. Net acid excretion was significantly lower after 12 weeks of the low-PRAL diet as compared to the moderate-PRAL diet, both in men and women. In low-PRAL females, capillary pH and bicarbonate were significantly higher at 75% of VO_2max at POST as compared to PRE. Glomerular filtration rate decreased over the study period in moderate-PRAL men and women. The results of the present study suggest that an acidogenic diet and regularly training together may increase the acidic load of the body and start to impair the kidney function in recreationally active subjects.

Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women

The effects of circuit-like functional high-intensity training (Circuit_HIIT) alone or in combination with high-volume low-intensity exercise (Circuit_combined) on selected cardio-respiratory and metabolic parameters, body composition, functional strength and the quality of life of overweight women were compared. In this single-center, two-armed randomized, controlled study, overweight women performed 9-weeks (3 sessions·wk⁻¹) of either Circuit_HIIT (n = 11), or Circuit_combined (n = 8). Peak oxygen uptake and perception of physical pain were increased to a greater extent (p < 0.05) by Circuit_HIIT, whereas Circuit_combined improved perception of general health more (p < 0.05). Both interventions lowered body mass, body-mass-index, waist-to-hip ratio, fat mass, and enhanced fat-free mass; decreased ratings of perceived exertion during submaximal treadmill running; improved the numbers of push-ups, burpees, one-legged squats, and 30-s skipping performed, as well as the height of counter-movement jumps; and improved physical and social functioning, role of physical limitations, vitality, role of emotional limitations, and mental health to a similar extent (all p < 0.05). Either forms of these multi-stimulating, circuit-like, multiple-joint training can be employed to improve body composition, selected variables of functional strength, and certain dimensions of quality of life in overweight women. However, Circuit_HIIT improves peak oxygen uptake to a greater extent, but with more perception of pain, whereas Circuit_combined results in better perception of general health.

The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors

Worries about the potential negative consequences of popular fat loss regimens for aesthetic purposes in normal weight females have been surfacing in the media. However, longitudinal studies investigating these kinds of diets are lacking. The purpose of the present study was to investigate the effects of a 4-month fat-loss diet in normal weight females competing in fitness-sport. In total 50 participants finished the study with 27 females (27.2 ± 4.1 years) dieting for a competition and 23 (27.7 ± 3.7 years) acting as weight-stable controls. The energy deficit of the diet group was achieved by reducing carbohydrate intake and increasing aerobic exercise while maintaining a high level of protein intake and resistance training in addition to moderate fat intake. The diet led to a ~12% decrease in body weight (P < 0.001) and a ~35-50% decrease in fat mass (DXA, bioimpedance, skinfolds, P < 0.001) whereas the control group maintained their body and fat mass (diet × group interaction P < 0.001). A small decrease in lean mass (bioimpedance and skinfolds) and in vastus lateralis muscle cross-sectional area (ultrasound) were observed in diet (P < 0.05), whereas other results were unaltered (DXA: lean mass, ultrasound: triceps brachii thickness). The hormonal system was altered during the diet with decreased serum concentrations of leptin, triiodothyronine (T3), testosterone (P < 0.001), and estradiol (P < 0.01) coinciding with an increased incidence of menstrual irregularities (P < 0.05). Body weight and all hormones except T3 and testosterone returned to baseline during a 3-4 month recovery period including increased energy intake and decreased levels aerobic exercise. This study shows for the first time that most of the hormonal changes after a 35-50% decrease in body fat in previously normal-weight females can recover within 3-4 months of increased energy intake.

Strength and Conditioning and Concurrent Training Practices in Elite Rugby Union

Jones, TW, Smith, A, Macnaughton, LS, and French, DN. Strength and Conditioning and Concurrent Training Practices in Elite Rugby Union. J Strength Cond Res 30(12): 3354-3366, 2016-There is limited published research on strength and conditioning (S&C) practices in elite rugby union (RU). Information regarding testing batteries and programme design would provide valuable information to both applied practitioners and researchers investigating the influence of training interventions or preperformance strategies. The aim of this study was to detail the current practices of S&C coaches and sport scientists working in RU. A questionnaire was developed that comprised 7 sections: personal details, physical testing, strength and power development, concurrent training, flexibility development, unique aspects of the programme, and any further relevant information regarding prescribed training programmes. Forty-three (41 men, 2 women; age: 33.1 ± 5.3 years) of 52 (83%) coaches responded to the questionnaire. The majority of practitioners worked with international level and/or professional RU athletes. All respondents believed strength training benefits RU performance and reported that their athletes regularly performed strength training. The clean and back squat were rated the most important prescribed exercises. Forty-one (95%) respondents reported prescribing plyometric exercises and 38 (88%) indicated that periodization strategies were used. Forty-two (98%) practitioners reported conducting physical testing, with body composition being the most commonly tested phenotype. Thirty-three (77%) practitioners indicated that the potential muted strength development associated with concurrent training was considered when programming and 27 (63%) believed that strength before aerobic training was more favorable for strength development than vice versa. This research represents the only published survey to date of S&C practices in northern and southern hemisphere RU.

Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations

This study investigated the effects of 24 weeks of morning versus evening same-session combined strength (S) and endurance (E) training on physical performance, muscle hypertrophy, and resting serum testosterone and cortisol diurnal concentrations. Forty-two young men were matched and assigned to a morning (m) or evening (e) E + S or S + E group (mE + S, n = 9; mS + E, n = 9; eE + S, n = 12; and eS + E, n = 12). Participants were tested for dynamic leg press 1-repetition maximum (1RM) and time to exhaustion (Texh) during an incremental cycle ergometer test both in the morning and evening, cross-sectional area (CSA) of vastus lateralis and diurnal serum testosterone and cortisol concentrations (0730 h; 0930 h; 1630 h; 1830 h). All groups similarly increased 1RM in the morning (14%–19%; p < 0.001) and evening (18%–24%; p < 0.001). CSA increased in all groups by week 24 (12%–20%, p < 0.01); however, during the training weeks 13–24 the evening groups gained more muscle mass (time-of-day main effect; p < 0.05). Texh increased in all groups in the morning (16%–28%; p < 0.01) and evening (18%–27%; p < 0.001), however, a main effect for the exercise order, in favor of E + S, was observed on both testing times (p < 0.051). Diurnal rhythms in testosterone and cortisol remained statistically unaltered by the training order or time. The present results indicate that combined strength and endurance training in the evening may lead to larger gains in muscle mass, while the E + S training order might be more beneficial for endurance performance development. However, training order and time seem to influence the magnitude of adaptations only when the training period exceeded 12 weeks.

Fitness, body composition and blood lipids following 3 concurrent strength and endurance training modes

This study investigated changes in physical fitness, body composition, and blood lipid profile following 24 weeks of 3 volume-equated concurrent strength and endurance training protocols. Physically active, healthy male and female participants (aged 18–40 years) performed strength and endurance sessions on different days (DD; men, n = 21; women, n = 18) or in the same session with endurance preceding strength (ES; men, n = 16; women, n = 15) or vice versa (SE; men, n = 18; women, n = 14). The training volume was matched in all groups. Maximal leg press strength (1-repetition maximum (1RM)) and endurance performance (maximal oxygen consumption during cycling), body composition (dual-energy X-ray absorptiometry), and blood lipids were measured. 1RM and maximal oxygen consumption increased in all groups in men (12%–17%, p < 0.001; and 7%–18%, p < 0.05–0.001, respectively) and women (13%–21%, p < 0.01–0.001; and 10%–25%, p < 0.01–0.001, respectively). Maximal oxygen consumption increased more in DD vs. ES and SE both in men (p = 0.003–0.008) and women (p = 0.008–0.009). Total body lean mass increased in all groups (3%–5%, p < 0.01–0.001). Only DD led to decreased total body fat (men, −14% ± 15%, p < 0.001; women, −13% ± 14%, p = 0.009) and abdominal-region fat (men, −18% ± 14%, p = 0.003; women, −17% ± 15%, p = 0.003). Changes in blood lipids were correlated with changes in abdominal-region fat in the entire group (r = 0.283, p = 0.005) and in DD (r = 0.550, p = 0.001). In conclusion, all modes resulted in increased physical fitness and lean mass, while only DD led to decreases in fat mass. Same-session SE and ES combined training is effective in improving physical fitness while volume-equated, but more frequent DD training may be more suitable for optimizing body composition and may be possibly useful in early prevention of cardiovascular and metabolic diseases.

The effects of whey protein with or without carbohydrates on resistance training adaptations

Background

Nutrition intake in the context of a resistance training (RT) bout may affect body composition and muscle strength. However, the individual and combined effects of whey protein and carbohydrates on long-term resistance training adaptations are poorly understood.

Methods

A four-week preparatory RT period was conducted in previously untrained males to standardize the training background of the subjects. Thereafter, the subjects were randomized into three groups: 30 g of whey proteins (n = 22), isocaloric carbohydrates (maltodextrin, n = 21), or protein + carbohydrates (n = 25). Within these groups, the subjects were further randomized into two whole-body 12-week RT regimens aiming either for muscle hypertrophy and maximal strength or muscle strength, hypertrophy and power. The post-exercise drink was always ingested immediately after the exercise bout, 2–3 times per week depending on the training period. Body composition (by DXA), quadriceps femoris muscle cross-sectional area (by panoramic ultrasound), maximal strength (by dynamic and isometric leg press) and serum lipids as basic markers of cardiovascular health, were analysed before and after the intervention.

Results

Twelve-week RT led to increased fat-free mass, muscle size and strength independent of post-exercise nutrient intake (P < 0.05). However, the whey protein group reduced more total and abdominal area fat when compared to the carbohydrate group independent of the type of RT (P < 0.05). Thus, a larger relative increase (per kg bodyweight) in fat-free mass was observed in the protein vs. carbohydrate group (P < 0.05) without significant differences to the combined group. No systematic effects of the interventions were found for serum lipids. The RT type did not have an effect on the adaptations in response to different supplementation paradigms.

Conclusions

Post-exercise supplementation with whey proteins when compared to carbohydrates or combination of proteins and carbohydrates did not have a major effect on muscle size or strength when ingested two to three times a week. However, whey proteins may increase abdominal fat loss and relative fat-free mass adaptations in response to resistance training when compared to fast-acting carbohydrates.

Cardiorespiratory Adaptations during Concurrent Aerobic and Strength Training in Men and Women

This study investigated the effects of endurance followed by strength training (ES, men n = 16; women n = 15), the reverse exercise order (SE, men n = 18, women n = 13) and concurrent endurance and strength training performed on alternating days (AD, men n = 21, women n = 18) on cardiorespiratory parameters. Peak oxygen consumption ([Formula: see text]O2peak) and oxygen consumption at sub-maximal power outputs ([Formula: see text]O2submax) of 50 to 175 Watts in men and 50 to 125 Watts in women were assessed during an incremental cycling test both before and after 24 weeks of training. Increases in [Formula: see text]O2peak in both men and women were statistically larger in AD (18±9% and 25±11%) compared to ES (7±9% and 12±12%, p = 0.002 and 0.009, respectively) and SE (7±9% and 10±8%, p = 0.005 and 0.008, respectively). No statistical group interaction was observed for [Formula: see text]O2submax in men, but in women [Formula: see text]O2submax was statistically lower at week 24 in ES compared to AD at 75 W (-2±6% vs. +3±6%, p = 0.027) and 125 W (-4±5% vs. +2±5%, p = 0.010). These findings indicate that endurance and strength training performed on alternating days may optimize the adaptations in [Formula: see text]O2peak in both sexes, while performing ES training in women may optimize cardiorespiratory fitness at sub-maximal power outputs.

Water-Based Concurrent Training Improves Peak Oxygen Uptake, Rate of Force Development, Jump Height, and Neuromuscular Economy in Young Women

The study investigated the effects of different intrasession exercise sequences on the cardiorespiratory and neuromuscular adaptations induced by water-based concurrent training in young subjects. Twenty-six healthy young women (25.1 ± 2.9 years) were placed into 2 water-based concurrent training groups: resistance before (RA, n = 13) or after (AR, n = 13) aerobic training. Subjects trained resistance and aerobic training during 12 weeks, 2 times per week performing both exercise types in the same training session. Peak oxygen uptake (V[Combining Dot Above]O2peak), rate of force development (RFD) obtained during an isometric peak torque knee extension protocol, jump height, and neuromuscular economy (normalized electromyography at 80% of pretraining knee extension isometric peak torque) in young women were determined. After training, there was a significant increase (p < 0.001) in both RA and AR in the V[Combining Dot Above]O2peak, with no differences between groups (7 vs. 5%). The maximal isometric knee extension RFD showed significant increases (p = 0.003) after training (RA: 19 vs. AR: 30%), and both groups presented similar gains. In addition, the countermovement jump height also increased (p = 0.034) after training (RA: 5% vs. AR: 6%), with no difference between groups. After training, there were significant improvements on vastus lateralis (p < 0.001) (RA: -13% vs. AR: -20%) and rectus femoris (p = 0.025) (RA: -17% vs. AR: -7%) neuromuscular economy, with no difference between groups. In conclusion, 12 weeks of water-based concurrent training improved the peak oxygen uptake, RFD, jump height, and neuromuscular economy in young women independent from the intrasession exercise sequence.

Patterns, levels and correlates of self-reported physical activity in urban black Soweto women

BACKGROUND

Urban black South African women have a high prevalence of non-communicable diseases such as obesity and type 2 diabetes. The aim of this study was to assess the physical activity patterns of a cohort of middle-aged urban-dwelling black African women and to determine if physical activity is associated with anthropometric measures and metabolic outcomes in this population.

METHODS

Physical activity and sitting time were assessed using the Global Physical Activity Questionnaire (GPAQ) in a cross-sectional study of 977 black African women (mean age 41.0 ± 7.84 years) from the Birth to Twenty study based in Soweto, Johannesburg. Anthropometric outcomes were measured and fasting blood glucose, insulin and lipid profile were analysed to determine metabolic disease risk and prevalence.

RESULTS

Sixty-seven percent of the population were classified as active according to GPAQ criteria, and the domain that contributed most to overall weekly physical activity was walking for travel. Only 45.0% of women participated in leisure time activity. The prevalence of metabolic syndrome in this sample was 40.0%, and the prevalence of overweight and obesity was 29.2% and 48.0%, respectively. Women who reported owning a motor vehicle walked for travel less, and participated in more leisure-time activity (both p < 0.01), while women who owned a television reported significantly lower moderate-vigorous physical activity (MVPA), and walking for travel (both p < 0.01). Sitting time (mins/wk) was not different between the activity groups, but was associated with triglycerides and diastolic blood pressure. Total physical activity was inversely associated with fasting insulin, and physical activity in the work domain was associated with fat free soft tissue mass.

CONCLUSIONS

The findings of this study show that the majority of urban dwelling black South African women are classified as physically active despite a high prevalence of obesity and metabolic disease risk factors. Sitting time had detrimental effects on both triglyceride levels and diastolic blood pressure whilst total physical activity attenuated fasting insulin levels. As walking for travel is a major contributor to physical activity, future research should attempt to determine whether the intensity of this activity plays a role in the prevention of cardiometabolic diseases.