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Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Trial

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  • Tatiana Moro

    (Department of Biomedical Sciences, University of Padova, 35122 Padova, Italy)

  • Giuseppe Marcolin

    (Department of Biomedical Sciences, University of Padova, 35122 Padova, Italy)

  • Antonino Bianco

    (Department of Psychology, Educational Science and Human Movement, University of Palermo, 90133 Palermo, Italy)

  • Francesco Bolzetta

    (Department of Medicine, University of Padova, 35122 Padova, Italy
    Department of Medicine, Geriatric Unit, Azienda ULSS3 “Serenissima”, 30031, Dolo, 30035 Mirano District, Italy)

  • Linda Berton

    (Department of Medicine, University of Padova, 35122 Padova, Italy)

  • Giuseppe Sergi

    (Department of Medicine, University of Padova, 35122 Padova, Italy)

  • Antonio Paoli

    (Department of Biomedical Sciences, University of Padova, 35122 Padova, Italy)

Abstract

Consistent practice of physical activity has well known positive effects on general health; however, time for exercise remains one major barrier for many. An acute bout of high intensity interval resistance training (HIIRT) increases acute resting energy expenditure (REE) and decreases respiratory ratio (RR), suggesting its potential role on weight loss and increased fatty acid oxidation. The aim of this study was to test the long-term effect of HIIRT on body composition, lipid profile and muscle strength using a randomized parallel trial. Twenty healthy young adults (22.15 ± 1.95 years) were randomized to perform either a HIIRT (N = 11) protocol, consisting of three sets of 6 repetitions at 6 repetition maximum (RM) and then 20 seconds of rest between repetitions until exhaustion repeated for 3 times with 2′30″ rest between sets or a traditional training (TRT, N = 9) protocol of 3 sets of 15 reps with 75 sec of rest between sets. Body composition, resting energy metabolism, aerobic capacity, muscle strength and blood measurements were taken before and after 8 weeks of training. Both protocols enhanced muscle strength, but only HIIRT improved endurance strength performance (+22.07%, p < 0.05) and lean body mass (+2.82%, p < 0.05). REE and RR were unaltered as lipid profile. HIIRT represents a valid training method to improve muscle strength and mass, but its role on body weight control was not confirmed.

Suggested Citation

  • Tatiana Moro & Giuseppe Marcolin & Antonino Bianco & Francesco Bolzetta & Linda Berton & Giuseppe Sergi & Antonio Paoli, 2020. "Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Tr," IJERPH, MDPI, vol. 17(11), pages 1-15, June.
  • Handle: RePEc:gam:jijerp:v:17:y:2020:i:11:p:4093-:d:368742
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    References listed on IDEAS

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    1. Michal Krzysztofik & Michal Wilk & Grzegorz Wojdała & Artur Gołaś, 2019. "Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods," IJERPH, MDPI, vol. 16(24), pages 1-14, December.
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    Cited by:

    1. Jing Hu & Zhen Wang & Bingkai Lei & Junping Li & Ruiyuan Wang, 2021. "Effects of a Low-Carbohydrate High-Fat Diet Combined with High-Intensity Interval Training on Body Composition and Maximal Oxygen Uptake: A Systematic Review and Meta-Analysis," IJERPH, MDPI, vol. 18(20), pages 1-15, October.
    2. Dirk Aerenhouts & Eva D’Hondt, 2020. "Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial," IJERPH, MDPI, vol. 17(21), pages 1-13, October.
    3. Yu-Hua Chang & Yi-Chen Chou & Yun-Chi Chang & Kok-Hwa Tan & Mei-Hsuan Wu, 2022. "The Effects of High-Intensity Power Training versus Traditional Resistance Training on Exercise Performance," IJERPH, MDPI, vol. 19(15), pages 1-11, July.

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