To optimize the benefits of exercise training, we tested a novel combined aerobic (AE) & resistance exercise (RE) routine. PURPOSE: To determine if alternating short bouts of RE & AE into one exercise routine or microcycles (MC) of RE & AE results in similar cardiovascular, metabolic & perceptual responses compared to a traditional method of RE followed by AE (TR). METHODS: 9 males (age=19 (0.9) yr; % fat=17.9 (3.7); VO2max=51.8 (4.4) ml/kg/min) with varying training experiences volunteered. Day 1 included VO2max & body composition assessment. Day 2 consisted of 8 RE to determine 1RM. On days 3 & 4 Ss were randomly selected (counter-balanced) to complete the MC or TR trial. The volume (RE-75% 1RM (12 reps); AE-50% VO2-R (3 min bouts)) & Total Time (TT) of each trial was similar. On days 5 & 6 Ss were randomly selected (counter-balanced) to complete AE-only (AEo) or RE-only (REo) trials. Blood lactate (La) & RPE was sampled at similar times for each trial. Metabolic & HR measurements (Cosmed K5) were collected continuously during each trial. RESULTS: 4-way (MC, TR, AEo & REo) ANOVA with repeated measures showed TT across trials was not significantly different. VO2 (ml/kg/min) for MC, AEo & TR was greater than REo (MC=24.3 (4.3); TR=21.8 (2.4); AEo=19.8 (3.2); RE=10.0 (2.1)). HR (b/min) for MC & TR was greater than AEo & REo (MC=145.6 (15.9); TR=144.6 (13.6); AEo=125.1 (15.4); REo=108.6 (16.4)). RPE for MC was significantly lower than TR (MC=5.8 (0.3); TR=6.9 (0.4); AEo=3.3 (0.3); REo=4.7 (0.3)). La (mmol) was significantly lower for MC=4.7 (1.4) & AEo=1.6 (0.6) compared to TR=7.7 (1.1) & REo=7.9 (1.6). Total energy expenditure (TEE) for MC, AEo & TR was greater than REo (MC=527 (155); TR=472 (53); AE=390 (47); RE=202 (37)). CONCLUSION: MC resulted in similar TT, VO2, HR & TEE responses when compared to TR; however, RPE & La responses were significantly lower during MC. These data suggest short, alternating bouts of AE & RE affect the clearance of La and result in an acutely lower perception of effort during the MC routine.
Authors: Joe Poskin, Tristan Sprenger, Jacob Davis
Advisor: Randal Claytor, Kinesiology
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