Abstract
Introduction: Graded submaximal exercise tests are a common way to assess cardiovascular fitness and the results are often used to design cardiovascular exercise programming. However, it has been shown that the use of Velocity Max (V max ) can yield better cardiovascular health and programming results. In current study two exercise regimens were compared among participants of an employee wellness program. Methods: Participants were employees of Baptist Health South Florida. Using propensity score matching all participants were matched on Age, Gender, Race, baseline weight, height, A1-c, total cholesterol, fat mass and VO 2 Max. Group A trained 3 times a week, 30 minutes of cardiovascular exercise and 30 minutes of resistance training. Group A underwent pretesting and tested again at 12 weeks. Group A’s cardiovascular prescription was based on HR, RPE, and a general APMHR range of 60% -72.7%. Group A performed steady state long duration cardiovascular activity. Group B’s prescribed intensity consisted of mph and grade based on point of test termination. Group B performed interval training. Group B trained 2 times a week, 20 minutes of cardiovascular exercise and 30 minutes of circuit resistance training. Group B underwent pretesting and tested again every two weeks until week 12. Group B received cardiovascular prescriptions biweekly based on their performance. Results: The two-independent samples t-test shows that mean improvement in maximal oxygen consumption (VO 2 max) differs between group A (M = 5.5, SD = 7.6, n = 21) and group B (M = 11.0, SD = 4.8, n = 22) at the .05 level of significance ( t = 2.8, df = 41, p < .05, 95% CI for mean difference 1.4 to 9.4). On average Group B participants tend to have better improvement in VO 2 max than Group A participants. Discussion: Due to the inherent nature of submaximal graded exercise testing, following the same intensities may under estimate differences in VO 2 among sedentary individuals. For some participants, maintaining speed and incline constant may be self-limiting. With V max speed is self-selected and incremental, essentially becoming a self-limited pseudo maximal test. Also, because the heart adapts rapidly to exercise it may not be beneficial to test at 12 weeks using the same self-limited sub max graded test. Using V max, you can test and stress the cardiovascular system more frequently attaining greater adaptions.
Published Version
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