IS STRENGTH TRAINING EFFECTIVE TO INCREASE THE CARDIO

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					IS STRENGTH TRAINING EFFECTIVE TO INCREASE                            Comparison of metabolic and heart rate responses to
THE CARDIO RESPIRATORY FUNCTION AND                                   super slow vs. traditional resistance training. Journal
ACUTELY THE ENERGY EXPENDITURE?                                       Strength and Conditioning Research, 17(1):76-81.
Pinto Ronei 1 , Valamtatos Maria José 2 , Carnero Elvis 3 ,           2. Hunter, G. R., Wetzstein, C.J., Fields, D.A., Brown, A.,
Rasoilo João 2 , Bettencourt Sardinha Luís, Mil-Homens                and Bamman, M.M. (2000). ”Resistance training increases
Santos Pedro 2                                                        total energy expenditure and free-living physical activity in
(Universidade Federal do Rio Grande do Sul 1 , Brazil,                older adults.” Journal of Applied Physiology, 89: 977-984.
Faculty of Human Kinetics 2 , Portugal, Faculty of Human              Keywords: Strength Training, Energy Expenditure
Kunatics 3 , Portugal)

Introduction
Strength training is an efficient strategy to increase the
muscular condition and this is an important toll to enhance
the sport performance. However, its seams to have a lim-
ited impact in the cardio respiratory and metabolic func-
tions. For example, the cardio respiratory and energy ex-
penditure responses are reduced during a strength training
session. The aim of our study was to evaluate the VO2
consumption, heart rate (HR) and estimate the net energy
expenditure (EE) during and immediately after a strength
training session in overweight women.
Methods
Thirteen overweight females (35±8 years old; body mass
index-BMI 29.27 ± 3.59 kg/m2) performed 10 strength ex-
ercises during 55 minutes, with an intensity of 20 maxi-
mal repetitions. The VO2 consumption and Excess Pos-
Oxygen Consumption (EPOC) relative to body weight were
assessed during and immediately after the training session.
An aerobic type of exercise (walking on the treadmill) was
performed, in a different occasion, during 55 minutes. The
intensity was maintained for 70% of the maximal HR. The
net EE was estimated using a constant value of 21.1 kj per
liter of oxygen consumed (1,2). The statistical analysis in-
cluded descriptive statistics and t-test for paired sample.
Results
The relationship between VO2 consumption and HR, eval-
uated as the mean of consecutive periods of five minutes,
had a different behaviour during both training sessions, and
an important discrepancy was observed between them.
The VO2 consumption observed during the strength ses-
sion was very low when related to the correspondent HR
( 27% and 60% of the maximal value, respectively). For
the aerobic session, the HR was slightly higher (71%) but
the VO2 increased more significantly (46%). Consequently,
the net EE in response to the strength session and recov-
ery was too lower (691.0 ± 189.1 kj or 4.5 ± 1.1 METs)
compared with the aerobic session (1312.3 ± 326.6 kj or
8.7 ± 2.1 METs).
Discussion/Conclusion
The above results showed that during a strength training
session the VO2 consumption is very low to promote in-
creases in the cardio respiratory condition. For this reason
the net EE is very modest. Together, these results seams
to show that strength training, alone, is not effective to pro-
mote weigh loss and to support considerable changes in
body composition.
References:
1. Hunter, G.R.; Seelhorst, D., and Snydere, S. (2003).



                           12th Annual Congress of the ECSS, 11–14 July 2007, Jyväskylä, Finland

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Description: Strength training can build muscle. The more muscle the faster metabolism. 3 times a week 45 minutes of weightlifting exercise in 10 months reduced by 10 pounds. To avoid hurt the body, the coach should be invited to help select the appropriate weight and the development of appropriate exercise program. Do stretching exercises before and after exercise to maintain the body's flexibility, weight-lifting weight and frequency can be gradually increased.