The effect of two types of combined training on bio-motor ability adaptations in sedentary females
Hadi Nobarı, Mina Ahmadi, Mário Sá, Jorge Pérez‐Gómez, Filipe Manuel Clemente, José Carmelo Adsuar, Vazgen Minasian, José Afonso
Abstract
BACKGROUND: The purpose of this study was to compare the effects of combined training of high-volume/low intensity vs. low volume/high intensity on different bio-motor adaptations in sedentary women. METHODS: Thirty sedentary healthy females (mean age, 22.1±3.3 years), were randomly assigned into: control group (CG; N.=10), High-Volume/low-intensity training group (HV; N.=10); or high-intensity/low-volume training group (HI; N.=10). Training protocols were performed for 8 weeks, on three non-consecutive days a week. RESULTS: Post-intervention, there were significant main effects of time and a group by time interaction for all body composition and performance variables (P≤0.001), while no significant differences were found for changes in maximum heart rate. Pairwise comparisons revealed significant decreases in body fat percentage and speed test in HV and HI (P≤0.001) after intervention, while anaerobic power significantly increased in HV and HI (P≤0.001). The rating of perceived exertion (RPE) was significantly superior in HI than HV (P≤0.05). Additionally, there were significant main effects of time and a group by time interaction for all one-repetition maximum tests (P≤0.001). CONCLUSIONS: Combined interval training and resistance training were effective for improving bio-motor parameters in sedentary young women. HV training produced less RPE than HI training, which may potentially increase adherence to training protocols post-intervention.