C-32: Free Communication/Poster – Strength Training/Testing: THURSDAY, JUNE 2, 2005 9:00 AM - 12:00 PM, ROOM: Ryman C2
Numerous individuals engage in both resistance training (RT) and cardiorespiratory training (CT) within the same workout for a variety of reasons. To optimize training it is vital to identify the specific order that produces an optimal hormonal profile.
The purpose of this study was to determine the optimal order to perform RT and CT during a given bout of exercise relative to the anabolic/catabolic hormonal profile.
Twenty (n=4 females) subjects were matched and randomly assigned to a group that performed either CT immediately before RT (CTF) or a group that performed RT immediately before CT (RTF). Subjects performed 45 min of continuous CT and 45 min of RT four times/week for 10 weeks. Each week, RT consisted of two days of exercises for the chest, shoulders, triceps, abdominals, and lower back alternating with two days of exercises for the upper back, biceps, and legs. The resistance training program consisted of a five week hypertrophy phase followed by a five week strength phase. Cardiorespiratory exercise was performed at 70, 80 and 85% of heart rate reserve for weeks 1–4, 5–7, and 8–10, respectively.
Submaximal aerobic capacity during cycling economy significantly (p0.05) change in either group. Excess post-exercise oxygen consumption (EPOC) did not significantly (p>0.05) change in the RTF group, but significantly (p<0.05) decreased in the CTF group (−8.45%). Lower body (CTF: 16.3% and RTF: 18.9%) and upper body (CTF: 10.8% and RTF: 10.3%) muscular strength and lower body (CTF: 85.7% and RTF: 122.4%) and upper body (CTF: 35.0% and RTF: 73.9%) muscular endurance significantly (P<0.05) increased. Resting HR significantly (P<0.05) decreased (CTF: 4.5% and RTF: 10.8%).
The results of this study indicate that the order in which cardiorespiratory training and resistance training are performed does not hinder positive physiological improvements, induced by either type of training. These findings provide credence and allow much more flexibility in scheduling and programming specific exercise programs for a wide range of individuals including recreational athletes as well as individuals interested in weight loss and fitness.