COMBINED INTERVALS OF RESISTANCE AND AEROBIC EXERCISE HAVE VALUE
Gallagher, R., Ansinelli, H., Claytor, R. P. (2013). Cardiopulmonary, metabolic and perceptual responses to two types of combined resistance and aerobic exercise. Medicine & Science in Sports & Exercise, 45(5), Supplement abstract number 1341.
This study described and compared cardiopulmonary, metabolic, and perceptual responses of two circuit-type exercise routines completed at similar volumes of both resistance and aerobic exercise. A resistance-aerobic interval circuit required Ss to alternate a set of 10-12 repetitions of each resistance exercise (~30 seconds.) with three minutes of aerobic exercise. Intensity of both resistance exercises and aerobic exercises was preset at 65% maximum; eight resistance exercises (leg press, chest press, leg extension, shoulder press, leg curl, lat pull-down, bicep curl, and triceps pushdown) were alternated with seven bouts of aerobic exercise. Traditional resistance exercises followed by aerobic exercise required Ss to complete all eight resistance exercises before completing 21 minutes of aerobic exercise. College-aged males (N = 14) completed both circuit routines that were counter-balanced and separated by 5-8 days. Heart rate, oxygen uptake, and ventilation data were collected continuously with a Cosmed K4b2. Rating of perceived exertion and blood lactate were collected immediately following each set of resistance exercise and aerobic exercise; approximately 30-60 seconds between resistance exercises and aerobic exercise intervals was taken to gather these data. 1RM, VO2max and body composition were measured at least 48 hours prior to participation in the first circuit routine.
Total energy expenditure, %VO2max, and %HRmax were significantly higher while ventilation, blood lactate, and overall rating of perceived exertion and averaged rating of perceived exertion across resistance exercise and aerobic exercise intervals were significantly lower during resistance-aerobic interval compared to traditional exercising. Total time was similar between circuits.
Implication. Resistance-aerobic interval exercise results in greater energy expenditure, and lower ventilation and blood lactate responses and lower perceptions of effort than traditional resistance exercising. Alternating a set of resistance exercises with 3-minute bouts of aerobic exercise results in greater energy expenditure and lower perceptions of effort as compared to the more typical approach to combining resistance exercise and aerobic exercise. Ventilatory and blood lactate responses at least partially explain the perceptual responses to an acute bout of combined intervals of resistance and aerobic exercise.
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