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"Aerobic training"
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High intensity interval training for women : burn more fat in less time with HIIT workouts you can do anywhere
An illustrated guide for high-intensity interval training contains sixty high-impact exercises and fifty challenging exercise routines, including targeted exercises for the upper body, core, and lower body muscles and cardio exercises.
Book
A microcycle of high‐intensity short‐interval sessions induces improvements in indicators of endurance performance compared to regular training
The purpose of this study was to evaluate the effects of a microcycle of high‐intensity interval training (HIT) sessions with multiple short work intervals followed by an active recovery period, compared to a similar duration of regular training, on determinants and indicators of endurance performance in well‐trained cyclists. The participants in the BLOCK group performed a 6‐day HIT microcycle including five HIT sessions (5 × 8.75‐min 30/15 s short intervals) followed by a 6‐day active recovery period with reduced training load, while the regular training group (REG) performed 12 days of their regular training, including four HIT sessions. Physiological testing was performed before and after the training periods. From pre‐ to post‐ intervention, BLOCK demonstrated significantly larger improvements than REG in mean power output (PO) during the last min of the maximal oxygen uptake (VO2max) test (POVO2max) (3.7 vs. 0.7%, p = 0.009, and effect size (ES) = 1.00) and mean PO during the 10‐s sprint (2.8 vs. 1.9%, p = 0.028, and ES = 0.63). No significant differences between BLOCK and REG were observed for VO2max, PO at 4 mmol·L−1 [blood lactate] (PO4mmol), 15‐min maximal mean power output (PO15‐min), and gross efficiency (p = 0.156–0.919). However, there was a tendency for larger improvements in the performance index (calculated from the main performance indicators POVO2max, PO4mmol, and PO15‐min) in BLOCK compared to REG (2.9% vs. 1.2%, p = 0.079, and ES = 0.71). A 6‐day high‐intensity short‐interval microcycle followed by a 6‐day active recovery period induces improvements in endurance performance indicators compared to regular training, demonstrating its potential as an efficient strategy for endurance training in well‐trained cyclists. Highlights This study evaluated the effects of a microcycle of high‐intensity interval training (HIT) sessions with multiple short work intervals followed by an active recovery period against regular endurance training in well‐trained cyclists. A 6‐day HIT microcycle followed by a 6‐day active recovery period induces improvements in indicators of endurance performance compared to a similar time period of regular training.
Journal Article
Kettlebell Rx : a more excellent way
A guide to using a kettlebell provides instruction on the equipment's proper use and features exercises intended to condition and improve stamina.
Book
The effects of step aerobic training on balance in female badminton players
Step-aerobic training (SAT) has been effective exercise pattern on balance. Very few studies focused on female badminton players. Objective: was to compare the effects of SAT on balance in female badminton players. Methods: twenty female participants were divided into the experimental group (EG), practiced a step aerobics tempo using a speed controller at a speed range of 125-140 beats per minute (bpm) and height of 4, 6, and 8 inches practice for 30 minutes 3 days a week, together with the 8 week badminton training program (n=10, age: 16.70±1.15 years; body weight = 54.19±2.86 kg; body height = 164.10±3.66 cm; fat = 23.32±2.07 percent; muscle mass = 41.47±2.24 kg). The control group (CG) performs the badminton program training. (n = 10, age: 16.60±1.17 years; body weight = 53.98±3.09 kg; body height = 164.20±3.32 cm; fat = 23.52±2.36 percent; muscle mass Conclusion: the SAT at 6 - 8 inches in height using 125 - 140 bpm has a beneficial effect on balance, which allows athletes to be more efficient in moving quickly in a short training period without losing balance.
Journal Article
Impact of combiner aerobic and resistance training on depression: a systematic review and meta-analysis of randomized controlled trials
Objective
To summarize the existing literature and evaluate the efficacy of combined resistance and aerobic training in alleviating depressive symptoms among individuals with depression. Subgroup analyses were conducted based on study region, age, depression severity, intervention duration, intervention frequency, and whether the intervention was supervised or unsupervised.
Methods
Five databases were thoroughly examined from database establishment until August 20, 2024, to find randomized controlled trials that investigated resistance combined aerobic training impact on depression.
Results
Finally, 27 eligible studies were included, involving a total of 2,342 patients with depression. The outcomes indicated that resistance combined aerobic training notably improved signs of depression in these patients (SMD=-1.39, 95%CI=-1.80 to -0.96,
p
= 0.000). Subgroup analysis based on study area, age, severity of depressive symptoms, and exercise prescription revealed that resistance combined aerobic training had a particularly significant effect on middle-aged and elderly patients with depression, as well as on those with moderate depression. Additionally, moderate period (9–24 weeks), moderate frequency (3–4 times per week), a total weekly duration of more than 180 min and supervised training displayed the best results.
Conclusion
Resistance combined aerobic training serves as an efficient approach to relieve depression-related symptoms, particularly in middle-aged and elderly patients with depression and those with moderate depression. Moderate training intensity, duration, frequency, and total weekly duration offer the greatest benefit.
Journal Article
The effect of an interactive cycling training on cognitive functioning in older adults with mild dementia: study protocol for a randomized controlled trial
Background
To date there is no cure or an effective disease-modifying drug to treat dementia. Available acetylcholine-esterase inhibiting drugs or memantine only produce small benefits on cognitive and behavioural functioning and their clinical relevance remains controversial. Combined cognitive-aerobic interventions are an appealing alternative or add-on to current pharmacological treatments. The primary aim of this study is to investigate the efficacy of a combined cognitive-aerobic training and a single aerobic training compared to an active control group in older adults with mild dementia. We expect to find a beneficial effect on executive functioning in both training regimes, compared to the control intervention, with the largest effect in the combined cognitive-aerobic group. Secondary, intervention effects on cognitive functioning in other domains, physical functioning, physical activity levels, activities of daily living, frailty and quality of life are studied.
Methods
The design is a single-blind, randomized controlled trial (RCT) with three groups: a combined cognitive-aerobic bicycle training (interactive cycling), a single aerobic bicycle training and a control intervention, which consists of stretching and toning exercises. Older adults with mild dementia follow a 12-week training program consisting of three training sessions of 30–40 min per week. The primary study outcome is objective executive functioning measured with a neuropsychological assessment. Secondary measures are objective cognitive functioning in other domains, physical functioning, physical activity levels, activities of daily living, frailty, mood and quality of life. The three groups are compared at baseline, after 6 and 12 weeks of training, and at 24-week follow-up.
Discussion
This study will provide novel information on the effects of an interactive cycling training on executive function in older adults with mild dementia. Furthermore, since this study has both a combined cognitive-aerobic training and a single aerobic training group the effectiveness of the different components of the intervention can be identified. The results of this study may be used for physical and mental activity recommendations in older adults with dementia.
Trial registration
The Netherlands National Trial Register
NTR5581
. Registered 14 February 2016.
Journal Article
Soccer vs. running training effects in young adult men: which programme is more effective in improvement of body composition? Randomized controlled trial
The aims of this study were: 1) To determine the effects of a 12-week recreational soccer training programme and continuous endurance running on body composition of young adult men and 2) to determine which of these two programmes was more effective concerning body composition. Sixty-four participants completed the randomized controlled trial and were randomly assigned to one of three groups: a soccer training group (SOC; n=20), a running group (RUN; n=21) or a control group performing no physical training (CON; n=23). Training programmes for SOC and RUN lasted 12-week with 3 training sessions per week. Soccer sessions consisted of 60 min ordinary five-a-side, six-a-side or seven-a-side matches on a 30-45 m wide and 45-60 m long plastic grass pitch. Running sessions consisted of 60 min of continuous moderate intensity running at the same average heart rate as in SOC (~80% HRmax). All participants, regardless of group assignment, were tested for each of the following dependent variables: body weight, body height, body mass index, percent body fat, body fat mass, fat-free mass and total body water. In the SOC and RUN groups there was a significant decrease (p < 0.05) in body composition parameters from pre- to post-training values for all measures with the exception of fat-free mass and total body water. Body mass index, percent body fat and body fat mass did not differ between groups at baseline, but by week 12 were significantly lower (p < 0.05) in the SOC and RUN groups compared to CON. To conclude, recreational soccer training provides at least the same changes in body composition parameters as continuous running in young adult men when the training intensity is well matched.
Journal Article
Train like an athlete: applying exercise interventions to manage type 2 diabetes
Exercise elicits high energy demands, stimulating cardiorespiratory function and substrate mobilisation and oxidation. Repeated bouts of exercise lead to whole-body adaptations, which improve athletic performance. Distinct exercise modalities and intensities and nutritional conditions pose specific physiological challenges, subsequently inducing different adaptations to training. Athletes often modify these variables to achieve individualised training goals and maximise performance. Exercise training improves glycaemic control in individuals with type 2 diabetes; however, the precise training regimen that confers the most beneficial metabolic adaptations in this population is unknown. In this review, we discuss how modifying exercise type, intensity and modality and nutritional status affects the beneficial effects of exercise on glycaemic control in individuals with type 2 diabetes. Evidence indicates that greater improvements in glycaemic control can be achieved through combined aerobic and resistance training regimens compared with either training type alone. However, the increased frequency of training and a greater number of exercise bouts during combined programmes could be responsible for apparent advantages over a single training modality. The beneficial effects of aerobic exercise on glycaemic control seem to rise with training intensity, with superior adaptations achieved by high-intensity interval training (HIT). In addition, training with low carbohydrate availability (‘training low’) improves cardiorespiratory function and skeletal muscle oxidative capacity more than conventional training in healthy untrained individuals. Examinations of various training regimens are warranted to assess the safety, efficacy, feasibility and beneficial effects in the type 2 diabetes population. Just like competitive athletes, individuals with type 2 diabetes should be encouraged to adopt training regimens that improve fitness and metabolism.
Journal Article
Effects of aerobic exercise on blood pressure in patients with hypertension: a systematic review and dose-response meta-analysis of randomized trials
We aimed to evaluate the dose-dependent effects of aerobic exercise on systolic (SBP) and diastolic blood pressure (DBP) and haemodynamic factors in adults with hypertension. PubMed, Scopus, and Web of Science were searched to April 2022 for randomized trials of aerobic exercise in adults with hypertension. We conducted a random-effects meta-analysis to estimate mean differences (MDs) and 95%CIs for each 30 min/week increase in aerobic exercise. The certainty of evidence was rated using the GRADE approach. The analysis of 34 trials with 1787 participants indicated that each 30 min/week aerobic exercise reduced SBP by 1.78 mmHg (95%CI: -2.22 to -1.33; n = 34, GRADE=low), DBP by 1.23 mmHg (95%CI: -1.53 to -0.93; n = 34, GRADE=moderate), resting heart rate (MD = -1.08 bpm, 95%CI: -1.46 to -0.71; n = 23, GRADE=low), and mean arterial pressure (MD = -1.37 mmHg, 95%CI: -1.80 to -0.93; n = 9, GRADE = low). A nonlinear dose-dependent decrement was seen on SBP and DBP, with the greatest decrement at 150 min/week (MD
= -7.23 mmHg, 95%CI: -9.08 to -5.39 for SBP and -5.58 mmHg, 95%CI: -6.90 to -4.27 for DBP). Aerobic exercise can lead to a large and clinically important reduction in blood pressure in a dose-dependent manner, with the greatest reduction at 150 min/week. The dose-dependent effects of aerobic exercise on systolic and diastolic blood pressure and haemodynamic factors in adults with hypertension.
Journal Article