The effects of low-volume combined training on health-related physical fitness outcomes in active young adults: A controlled clinical trial

Abstract

The effects of combined training (CT) on improving general health are well known, however, few studies have investigated the effects of low-volume CT. So, the aim of this study is to investigate the effects of 6 weeks of low-volume CT on body composition, handgrip strength (HGS), cardiorespiratory fitness (CRF) and affective response (AR) to exercise. Eighteen healthy, active young adult man (mean ​± ​SD, [20.06 ± 1.66] years; [22.23 ± 2.76] ​kg/m²) performed either a low-volume CT (EG, n ​= ​9), or maintained a normal life (CG, n ​= ​9). The CT was composed of three resistance exercises followed by a high intensity-interval training (HIIT) on cycle ergometer performed twice a week. The measures of the body composition, HGS, maximal oxygen consumption (V˙O_2max) and AR to exercise were taken at baseline and after training for analysis. Furthermore, an ANOVA test of repeated measures and t-test paired samples were used with a p ​≤ ​0.05. The results showed that EG improved HGS (pre: [45.67 ± 11.84] ​kg vs. post: [52.44 ± 11.90] ​kg, p ​< ​0.01) and V˙O_2max (pre: [41.36 ± 5.16] ​ml⋅kg^-1⋅min^-1 vs. post: [44.07 ± 5.98] ​ml⋅kg^-1⋅min^-1, p ​< ​0.01). Although, for all measures the body composition had not significant differences between weeks (p ​> ​0.05), nevertheless the feeling scale was positive in all weeks and without significant differences between them (p ​> ​0.05). Lastly, for active young adults, the low-volume CT improved HGS, CRF and had a positive outcome in AR, with less volume and time spent than traditional exercise recommendations.

Keywords

Exercise / Concurrent training / Handgrip strength / Cardiorespiratory fitness / Affective response / Untrained

References

[[1]] FC Bull, SS Al-Ansari, S Biddle, et al.. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med, 54 (24) ( 2020), pp. 1451-1462. DOI: 10.1136/bjsports-2020-102955

[[2]] HW Kohl, CL Craig, EV Lambert, et al.. The pandemic of physical inactivity: global action for public health. Lancet, 380 (9838) ( 2012), pp. 294-305. DOI: 10.1016/S0140-6736(12)60898-8

[[3]] CP Wen, JPM Wai, MK Tsai, et al.. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet, 378 (9798) ( 2011), pp. 1244-1253. DOI: 10.1016/S0140-6736(11)60749-6

[[4]] LM Ashton, MJ Hutchesson, ME Rollo, PJ Morgan, CE. Collins. Motivators and barriers to engaging in healthy eating and physical activity. Am J Men’s Health, 11 (2) ( 2017), pp. 330-343. DOI: 10.1177/1557988316680936

[[5]] Z Murlasits, Z Kneffel, L. Thalib. The physiological effects of concurrent strength and endurance training sequence: a systematic review and meta-analysis. J Sports Sci, 36 (11) ( 2018), pp. 1212-1219. DOI: 10.1080/02640414.2017.1364405

[[6]] M Schumann, JF Feuerbacher, M Sünkeler, et al.. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Med, 52 (3) ( 2022), pp. 601-612. DOI: 10.1007/S40279-021-01587-7

[[7]] L Eddens, K van Someren, G. Howatson. The role of intra-session exercise sequence in the interference effect: a systematic review with meta-analysis. Sports Med, 48 (1) ( 2018), pp. 177-188. DOI: 10.1007/S40279-017-0784-1

[[8]] S Tsitkanou, K Spengos, AN Stasinaki, et al.. Effects of high-intensity interval cycling performed after resistance training on muscle strength and hypertrophy. Scand J Med Sci Sports, 27 (11) ( 2017), pp. 1317-1327. DOI: 10.1111/SMS.12751

[[9]] X Zhao, Q He, Y Zeng, L. Cheng.Effectiveness of combined exercise in people with type 2 diabetes and concurrent overweight/obesity: a systematic review and meta-analysis. BMJ Open, 11 (10) ( 2021), p. e046252. DOI: 10.1136/BMJOPEN-2020-046252

[[10]] NB Voet,EL van der Kooi, BG van Engelen, ACH. Geurts. Strength training and aerobic exercise training for muscle disease. Cochrane Database Syst Rev, 12 (12) ( 2019), p. CD003907. DOI: 10.1002/14651858.CD003907.pub5

[[11]] M Huang, A Lv, J Wang, et al.. Exercise training and outcomes in hemodialysis patients: systematic review and meta-analysis. Am J Nephrol, 50 (4) ( 2019), pp. 240-254. DOI: 10.1159/000502447

[[12]] S Lopes, V Afreixo, M Teixeira, et al.. Exercise training reduces arterial stiffness in adults with hypertension: a systematic review and meta-analysis. J Hypertens, 39 (2) ( 2021), pp. 214-222. DOI: 10.1097/HJH.0000000000002619

[[13]] M Zhao, SP Veeranki, CG Magnussen, B. Xi. Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study. BMJ, 370 ( 2020), p. m2031. DOI: 10.1136/BMJ.M2031

[[14]] A Markov, H Chaabene, L Hauser, et al.. Acute effects of aerobic exercise on muscle strength and power in trained male individuals: a systematic review with meta-analysis. Sports Med, 52 (6) ( 2022), pp. 1385-1398. DOI: 10.1007/s40279-021-01615-6

[[15]] CE Garber, B Blissmer, MR Deschenes, et al.. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc, 43 (7) ( 2011), pp. 1334-1359. DOI: 10.1249/MSS.0B013E318213FEFB

[[16]] RN Sultana, A Sabag, SE Keating, NA. Johnson. The effect of low-volume high-intensity interval training on body composition and cardiorespiratory fitness: a systematic review and meta-analysis. Sports Med, 49 (11) ( 2019), pp. 1687-1721. DOI: 10.1007/S40279-019-01167-W

[[17]] MJ Gibala, JP Little, MJ Macdonald, JA. Hawley. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol, 590 (5) ( 2012), pp. 1077-1084. DOI: 10.1113/JPHYSIOL.2011.224725

[[18]] American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 41 (3) ( 2009), pp. 687-708. DOI: 10.1249/MSS.0B013E3181915670

[[19]] JJ Fyfe, DL Hamilton, RM. Daly. Minimal-dose resistance training for improving muscle mass, strength, and function: a narrative review of current evidence and practical considerations. Sports Med, 52 (3) ( 2022), pp. 463-479. DOI: 10.1007/s40279-021-01605-8

[[20]] M. McGuigan. Principlesof test selection and administration. GGHaff, NTTriplett (Eds.), Essentials of Strength Training and Conditioning (4th ed), Human Kinetics, Inc ( 2016), pp. 255-257

[[21]] BJ Schoenfeld, BS Nickerson, CD Wilborn, et al.. Comparison of multifrequency bioelectrical impedance vs. Dual-energy X-ray absorptiometry for assessing body composition changes after participation in a 10-week resistance training program. J Strength Condit Res, 34 (3) ( 2020), pp. 678-688. DOI: 10.1519/JSC.0000000000002708

[[22]] E. Innes. Handgrip strength testing: a review of the literature. Aust Occup Ther J, 46 (3) ( 1999), pp. 120-140. DOI: 10.1046/J.1440-1630.1999.00182.X

[[23]] J Cronin, T Lawton, N Harris, A Kilding, DT. McMaster. A brief review of handgrip strength and sport performance. J Strength Condit Res, 31 (11) ( 2017), pp. 3187-3217. DOI: 10.1519/JSC.0000000000002149

[[24]] TW Storer, JA Davis, VJ. Caiozzo. Accurate prediction of VO2max in cycle ergometry. Med Sci Sports Exerc, 22 (5) ( 1990), pp. 704-712. DOI: 10.1249/00005768-199010000-00024

[[25]] NM Beltz, AL Gibson, JM Janot, L Kravitz, CM Mermier, LC. Dalleck. Graded exercise testing protocols for the determination of VO2max: historical perspectives, progress, and future considerations. J Sports Med, 2016 (3968393) ( 2016), pp. 1-12. DOI: 10.1155/2016/3968393

[[26]] CJ Hardy WJ. Rejeski. Not what, but how one feels: the measurement of affect during exercise. J Sport Exerc Psychol, 11 (3) ( 1989), pp. 304-317. DOI: 10.1123/JSEP.11.3.304

[[27]] B Ribeiro, A Pereira, PP Neves, et al.. The role of specific warm-up during bench press and squat exercises: a novel approach. Int J Environ Res Publ Health, 17 (18) ( 2020), p. 6882, DOI: 10.3390/ijerph17186882

[[28]] T Baechle, R. Earle. Learning how to manipulate training variables to maximize results. T Baechle, R Earle (Eds.), Weight Training: Steps to Success (fourth ed.), Human Kinetics, Inc. ( 2011), pp. 177-188

[[29]] H Yarizadeh, R Eftekhar, J Anjom-Shoae, JR Speakman, K. Djafarian. The effect of aerobic and resistance training and combined exercise modalities on subcutaneous abdominal fat: a systematic review and meta-analysis of randomized clinical trials. Adv Nutr, 12 (1) ( 2021), pp. 179-196. DOI: 10.1093/ADVANCES/NMAA090

[[30]] G O’Donoghue, C Blake, C Cunningham, O Lennon, C. Perrotta.What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis. Obes Rev, 22 (2) ( 2021), p. e13137. DOI: 10.1111/OBR.13137

[[31]] DL Swift, JE McGee, CP Earnest, E Carlisle, M Nygard, NM. Johannsen. The effects of exercise and physical activity on weight loss and maintenance. Prog Cardiovasc Dis, 61 (2) ( 2018), pp. 206-213. DOI: 10.1016/J.PCAD.2018.07.014

[[32]] JW. Rankin. Effective diet and exercise interventions to improve body composition in obese individuals. Am J Lifestyle Med, 9 (1) ( 2015), pp. 48-62. DOI: 10.1177/1559827613507879

[[33]] C Kerksick, A Thomas, B Campbell, et al.. Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women. Nutr Metab, 6 ( 2009), p. 23. DOI: 10.1186/1743-7075-6-23

[[34]] JJ Fyfe, JD Bartlett, ED Hanson, NK Stepto, DJ. Bishop.Endurance training intensity does not mediate interference to maximal lower-body strength gain during short-term concurrent training. Front Physiol, 7 ( 2016), p. 487

[[35]] GS Cantrell, BK Schilling, MR Paquette, Z. Murlasits. Maximal strength, power, and aerobic endurance adaptations to concurrent strength and sprint interval training. Eur J Appl Physiol, 114 (4) ( 2014), pp. 763-771. DOI: 10.1007/S00421-013-2811-8/TABLES/1

[[36]] RA Winett, JR Wojcik, LD Fox, WG Herbert, JS Blevins, RN. Carpinelli. Effects of low volume resistance and cardiovascular training on strength and aerobic capacity in unfit men and women: a demonstration of a threshold model. J Behav Med, 26 (3) ( 2003), pp. 183-195. DOI: 10.1023/A:1023410302898

[[37]] E Ghahramanloo, AW Midgley, DJ. Bentley. The effect of concurrent training on blood lipid profile and anthropometrical characteristics of previously untrained men. J Phys Activ Health, 6 (6) ( 2009), pp. 760-766. DOI: 10.1123/JPAH.6.6.760

[[38]] EP Kirk, RA Washburn, BW Bailey, JD LeCheminant, JE. Donnelly. Six months of supervised high-intensity low-volume resistance training improves strength independent of changes in muscle mass in young overweight men. J Strength Condit Res, 21 (1) ( 2007), pp. 151-156. DOI: 10.1519/00124278-200702000-00027

[[39]] J Wirth, E Hillesheim, L. Brennan. The role of protein intake and its timing on body composition and muscle function in healthy adults: a systematic review and meta-analysis of randomized controlled trials. J Nutr, 150 (6) ( 2020), pp. 1443-1460. DOI: 10.1093/JN/NXAA049

[[40]] BJ Schoenfeld, D Ogborn, JW. Krieger. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci, 35 (11) ( 2017), pp. 1073-1082. DOI: 10.1080/02640414.2016.1210197

[[41]] RW. Bohannon. Grip strength: an indispensable biomarker for older adults. Clin Interv Aging, 14 ( 2019), pp. 1681-1691. DOI: 10.2147/CIA.S194543

[[42]] CA Celis-Morales, P Welsh, DM Lyall, et al.. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. BMJ, 361 ( 2018), p. k1651. DOI: 10.1136/BMJ.K1651

[[43]] AA Sayer TBL. Kirkwood. Grip strength and mortality: a biomarker of ageing?. Lancet, 386 (9990) ( 2015), pp. 226-227. DOI: 10.1016/S0140-6736(14)62349-7

[[44]] A Cruz-Jentoft, A. Sayer. Sarcopenia. Lancet., 393 (10191) ( 2019), pp. 2636-2646. DOI: 10.1016/S0140-6736(19)31138-9

[[45]] FB Ortega, K Silventoinen, P Tynelius, F. Rasmussen. Muscular strength in male adolescents and premature death: cohort study of one million participants. BMJ, 345 ( 2012), p. e7279. DOI: 10.1136/BMJ.E7279

[[46]] JF Timmons, D Minnock, M Hone, KE Cogan, JC Murphy, B. Egan. Comparison of time-matched aerobic, resistance, or concurrent exercise training in older adults. Scand J Med Sci Sports, 28 (11) ( 2018), pp. 2272-2283. DOI: 10.1111/SMS.13254

[[47]] PS Lima, AS de Campos, et al..O de Faria Neto, Effects of combined resistance plus aerobic training on body composition, muscle strength, aerobic capacity, and renal function in kidney transplantation subjects. J Strength Condit Res, 35 (11) ( 2019), pp. 3243-3250. DOI: 10.1519/JSC.0000000000003274

[[48]] W Park, WS Jung, K Hong, YY Kim,SW Kim, HY. Park. Effects of moderate combined resistance- and aerobic-exercise for 12 Weeks on body composition, cardiometabolic risk factors, blood pressure, arterial stiffness, and physical functions, among obese older men: a pilot study. Int J Environ Res Publ Health, 17 (19) ( 2020), p. 7233. DOI: 10.3390/IJERPH17197233

[[49]] Y Shiotsu, Y Watanabe, S Tujii, M. Yanagita. Effect of exercise order of combined aerobic and resistance training on arterial stiffness in older men. Exp Gerontol, 111 ( 2018), pp. 27-34. DOI: 10.1016/J.EXGER.2018.06.020

[[50]] B Saudo, D Galiano, L Carrasco, M Blagojevic, M de Hoyo, J. Saxton. Aerobic exercise versus combined exercise therapy in women with fibromyalgia syndrome: a randomized controlled trial. Arch Phys Med Rehabil, 91 (12) ( 2010), pp. 1838-1843. DOI: 10.1016/J.APMR.2010.09.006

[[51]] S-M Moon, S-K Park, Y-C Kwon. The effects of combined exercise on cardiac function and adipocytokine concentration according to ACE genotype in abdominal obese middle aged men. Jpn J Phys Fit Sports Med, 59 (4) ( 2010), pp. 363-374, DOI: 10.7600/jspfsm.59.363

[[52]] K Karatrantou, V Gerodimos, K Häkkinen, A. Zafeiridis. Health-promoting effects of serial vs integrated combined strength and aerobic training. Int J Sports Med, 38 (1) ( 2017), pp. 55-64. DOI: 10.1055/S-0042-116495/ID/R5679-0027

[[53]] T Pérez-Bilbao, D García-González, Á Martos-Bermúdez, et al.. Effects of an eight-week concurrent training program with different effort character over physical fitness, health-related quality of life, and lipid profile among hospital workers: preliminary results. Int J Environ Res Publ Health, 18 (17) ( 2021), p. 9328. DOI: 10.3390/ijerph18179328

[[54]] JJ Fyfe, DJ Bishop, NK. Stepto. Interference between concurrent resistance and endurance exercise: molecular bases and the role of individual training variables. Sports Med, 44 (6) ( 2014), pp. 743-762, DOI: 10.1007/s40279-014-0162-155

[[55]] Hickson RC. Interference of strength development by simultaneously training for strength and endurance. Eur J Appl Physiol Occup Physiol, 45 (2) ( 1980), pp. 255-263. DOI: 10.1007/BF00421333

[[56]] WJ Kraemer, JF Patton, SE Gordon, et al.. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol, 78 (3) ( 1995), pp. 976-989. DOI: 10.1152/JAPPL.1995.78.3.976

[[57]] M Chtara, K Chamari, M Chaouachi, et al.. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. Br J Sports Med, 39 (8) ( 2005), pp. 555-560. DOI: 10.1136/BJSM.2004.015248

[[58]] M Han, R Qie, X Shi, et al.. Cardiorespiratory fitness and mortality from all causes, cardiovascular disease and cancer: dose-response meta-analysis of cohort studies. Br J Sports Med, 56 (13) ( 2022), pp. 733-739. DOI: 10.1136/BJSPORTS-2021-104876

[[59]] A Fardman, GD Banschick, R Rabia, et al.. Cardiorespiratory fitness is an independent predictor of cardiovascular morbidity and mortality and improves accuracy of prediction models. Can J Cardiol, 37 (2) ( 2021), pp. 241-250. DOI: 10.1016/J.CJCA.2020.05.017

[[60]] MT Imboden, MP Harber, MH Whaley, WH Finch, DL Bishop, LA. Kaminsky. Cardiorespiratory fitness and mortality in healthy men and women. J Am Coll Cardiol, 72 (19) ( 2018), pp. 2283-2292. DOI: 10.1016/J.JACC.2018.08.2166

[[61]] S Weyland, E Finne,J Krell-Roesch, D. Jekauc. (How) does affect influence the formation of habits in exercise?. Front Psychol, 11 ( 2020), p. 578108. DOI: 10.3389/FPSYG.2020.578108/BIBTEX

[[62]] DM Williams, S Dunsiger, JT Ciccolo, BA Lewis, AE Albrecht, BH. Marcus. Acute affective response to a moderate-intensity exercise stimulus predicts physical activity participation 6 and 12 Months later. Psychol Sport Exerc, 9 (3) ( 2008), pp. 231-245. DOI: 10.1016/J.PSYCHSPORT.2007.04.002

[[63]] RE Rhodes, DR Lubans, N Karunamuni, S Kennedy, R. Plotnikoff. Factors associated with participation in resistance training: a systematic review. Br J Sports Med, 51 (20) ( 2017), pp. 1466-1472. DOI: 10.1136/BJSPORTS-2016-096950

[[64]] EMM Portugal, E Lattari, TM Santos, AC. Deslandes. Affective responses to prescribed and self-selected strength training intensities. Percept Mot Skills, 121 (2) ( 2015), pp. 465-481. DOI: 10.2466/29.PMS.121c17x3

[[65]] BRR Oliveira, FA Slama, AC Deslandes,ES Furtado, TM. Santos. Continuous and high-intensity interval training: which promotes higher pleasure?. PLoS One, 8 (11) ( 2013), p. e79965. DOI: 10.1371/journal.pone.0079965

[[66]] VDO Tavares, FB Schuch, G Tempest, et al.. Exercisers’ affective and enjoyment responses: a meta-analytic and meta-regression review. Percept Mot Skills, 128 (5) ( 2021), pp. 2211-2236. DOI: 10.1177/00315125211024212

[[67]] BRR Oliveira, TM Santos, M Kilpatrick,F Oliveira Pires, AC. Deslandes. Affective and enjoyment responses in high intensity interval training and continuous training: a systematic review and meta-analysis. PLoS One, 16 (6) ( 2018), p. e0197124. DOI: 10.1371/journal.pone.0197124

[[68]] DT Frazão, LF de Farias, TCB Dantas, et al.. Feeling of pleasure to high-intensity interval exercise is dependent of the number of work bouts and physical activity status. PLoS One, 11 (3) ( 2016), p. e0152752. DOI: 10.1371/JOURNAL.PONE.0152752

[[69]] M Lacharité-Lemieux, JP Brunelle, IJ. Dionne. Adherence to exercise and affective responses: comparison between outdoor and indoor training. Menopause, 22 (7) ( 2015), pp. 731-740. DOI: 10.1097/GME.0000000000000366

[[70]] AA Aragon, BJ Schoenfeld, R Wildman, et al.. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr, 14 ( 2017), p. 16. DOI: 10.1186/S12970-017-0174-Y

The authors declare that were supported by others certified professionals for supervised the workouts and evaluation process during the experimental period.