Changes in Cardiorespiratory Fitness, Power, Strength, and Flexibility After Participation in a Short 8-9 Week Intervention Based Program

Abstract

While previous literature has shown improvements for aerobic capacity, and or strength/muscular endurance after performing structured exercise prescriptions, limited research has assessed a blended training program (both cardio and resistance training in the same workout/program) and how this form of training can affect aerobic and strength measurements. Furthermore, a paucity of literature is available for such training interventions with employee and community wellness populations. Therefore, the purpose of the present study is to see if cardiorespiratory fitness, power (force/time), strength (force/mass), body composition and flexibility can be positively affected after participation in an 8-week intervention based program. Ten recreationally active adults (mean ± SD: age = 40.70 ± 8.45 years, stature = 167.10 ± 8.47 cm, mass = 72.24 ± 17.20 kg) participated in a structured exercise program which comprised of both cardiovascular (C) and resistance (R) training. Workouts were three times a week for 8 weeks, and lasted ~50 total minutes. Participants were assessed before the program began (week 1), and immediately after the program ended (week 10). All participants had their body weight, body composition (3-site skinfold), strength (YMCA bench press), aerobic capacity (Cooper 12-min walk/run test), flexibility (sit-n-reach box) and jumping performance (average power, average velocity, peak power, peak velocity, vertical jump height) assessed. A one-way repeated measures ANOVA (variable x time) was used to analyze each individual variable. The present findings revealed no significant changes for any variables (P = 0.68-0.962) after performing an 8-9 week HIIT training program.