Physiological Adaptations To A Concurrent Exercise Training Program In Physically Inactive Women

Abstract

PURPOSE: To assess the effect of a 10-week, high-intensity concurrent exercise training program on body composition, bone density and muscular strength in physically inactive aging women. METHODS: 53 inactive women (age 40-64) were randomized into two sprint interval training (SIT) programs, 0% incline (age 51.9 ± 6.6) and 6% incline (age 53.4 ± 7.6). SIT was performed to achieve 95% of each participant’s age-predicted maximal heart rate for 40 seconds followed by 20 seconds of passive recovery for approximately 15 minutes. Additional, each group performed a resistance training protocol, alternating between two programs: back squat, bent over row, bench press; and squat jumps, weighted lunges, standing press, back extensions. Participants attended 30 workouts over the course of 10 weeks. DXA scans assessed body composition and bone density of the femoral neck. 1RM was performed to assess muscular strength changes in bench press and back squat. A repeated measure ANOVA examined group (0% incline and 6% incline) by time interactions. RESULTS: There was no significant effect of group (p>.05). Significant decreases in fat mass (p = .02), visceral adipose tissue (p = .048) and significant increases in muscular strength for both bench press (p<.0001) and back squat (p<.0001) occurred for both groups. No significant differences were found for lean body mass (p=.872) and bone density of the femoral neck (p=.092). CONCLUSIONS: A SIT and resistance training program is an effective strategy to improve fat mass and muscular strength in inactive, aging women. Muscular strength improvements resulting from this intervention are particularly important as muscular strength losses are strong predictors of morbidity and mortality.