Abstract
A reduction in power development has been observed with simultaneous strength and endurance training. The purpose of this study was to compare the training program effects of a short duration (25 min) step-aerobics (SA25; n=8), a long duration (40 min) step-aerobics (SA40; n=12), a SA25 with total-body heavy resistance (multiple set and multi-exercise) training program(SAR; n=10), and a control group (C, n=6), on upper and lower body power development in healthy women (x±SD: 32.4±7.7). All subjects completed 36 workouts (3/wk) over a 12 wk program. A computerized power analysis system (Plyometric Power System) was used to assess upper body explosive peak power at 30% of 1-RM shoulder press, lower body explosive peak power via jump squats at 30% and 60% of 1-RM squat and an AMTI force plate and computer system was used to assess unloaded countermovement vertical jump, before and after training. Significant (p≤0.05) improvements in upper body explosive peak power (≈50%) were only observed for SAR group. All 3 training groups significantly improved their ability to produce lower body explosive peak power at 30 (≈13.5%) and 60% (≈18.3%) of their 1-RM squat, however, only the SAR group improved their unloaded countermovement vertical jump peak power (≈13.7). No changes were observed in the control group. These data demonstrate that in healthy women there is no incompatibility of simultaneous step-aerobic and strength training on power development. Step-aerobics can enhance loaded power development of the lower body possibly due to the use of intense stretch-shortening cycle movements used in step-aerobics. The addition of resistance training to a step-aerobics program improves all power measures in the upper and lower body musculature.
Published Version
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