The Effect of a Sprint Interval and Resistance Concurrent Exercise Training Program on Aerobic Capacity of Inactive Adult Women
The purpose of this investigation was to examine the effects of high-intensity concurrent exercise training (CET) consisting of sprint intervals (SIT) and resistance exercise (RET) protocols on aerobic capacity in recreationally active, adult females. Fifty-three participants were pair-matched according to preliminary maximal aerobic capacity (VO2max) Bruce protocol assessment into level-grade (SIT0) or 6% incline (SIT6) groups. This 12-week intervention consisted of three CET sessions per week. SIT protocol consisted of 2 (weeks 1-6) then 3 (weeks 7-12) sets of three 40s sprints at specific intensities to evoke responses equivalent to 95% of age-predicted maximal heart rate (HR) interspersed with 20s of rest; with 1-minute of passive recovery between sets. An undulating periodization model consisting of lifts such as the Back Squat and Bench Press constituted the RET component. Protocol order alternated each session. Post-training revealed significant improvements in both SIT0 and SIT6 (p < 0.05) for VO2max (2.11 ± 0.390 to 2.29 ± 0.382 L•min-1; 2.03 ± 0.382 to 2.09 ± 0.561 L•min-1), Tmax (490.5 ± 102.3s to 542.7 ± 81.5s; 503.2 ± 75.4s to 541.8 ± 77.0s) and Vmax (5.1 ± 0.92MPH to 5.9 ± 0.90MPH; 4.3 ± 0.68MPH to 4.9 ± 0.64MPH) respectively. No significant between-group interactions were detected for any of the variables. Our SIT based CET intervention represents an effective strategy to induce significant cardiovascular adaptations in older women as evident by aerobic capacity improvements, beneficial to overall health and critical for functionality into old age; an important concern for aging women.