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athletes.
a
Patroklos Androulakis-Korakakis (p.androulakis.korakakis@gmail.com), aLouis
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Langdown (louis.langdown@solent.ac.uk), aAdam Lewis (adam.lewis@solent.ac.uk),
a
James Fisher (james.fisher@solent.ac.uk), bPaulo Gentil
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(paulogentil@hotmail.com), cAntonio Paoli (antonio.paoli@unipd.it), aJames Steele
(james.steele@solent.ac.uk)
a
School of Sport, Health and Social Sciences, Southampton Solent University, UK,
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b
Faculty of Physical Education and Dance, Federal University of Goias, Brazil,
c
Department of Biomedical Sciences, University of Padova, Italy
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CONTACT AUTHOR:
Southampton
Hampshire,
SO14 0YN
Abstract
Powerlifters and strongman athletes have a necessity for optimal levels of muscular
between events. HIIT has been popularized for its efficacy in improving both aerobic
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fitness and strength but never assessed within the aforementioned population group.
The present study looked to compare the effect of exercise modality, e.g. a traditional
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aerobic mode (AM), and strength mode, (SM), during HIIT upon aerobic fitness and
n=8). Aerobic fitness was measured as predicted using the YMCA 3 minute
step test and strength as predicted 1RM from a 4-6RM test using a leg extension.
Both groups showed significant improvements in both strength and aerobic fitness.
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favoring the AM group (p<0.05). There was no between-group difference for change
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in strength. Magnitude of change using within group effect size (ES) for aerobic
fitness and strength were considered large for each group (aerobic fitness, AM = 2.6,
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strength and aerobic fitness irrespective of exercise modality (e.g. traditional aerobic
enhance their aerobic fitness should consider HIIT using an aerobic HIIT mode.
INTRODUCTION
Powerlifters and strongman athletes have a need for aerobic and anaerobic
pushing/pulling a car can cause athletes to reach 44-49% of their and 90-
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92% of their maximal heart rate (7). As such, high numbers (e.g. ~90%; 74) of these
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practices to supplement their strength training. However, performance of concurrent
aerobic- and strength-training has suggested that including tradional aerobic training
activites (e.g. cycling, running and swimming) might reduce strength adaptations
(73).
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It has been suggested that high intensity interval training (HIIT) can be an
efficient and effective way of increasing aerobic fitness and strength in both untrained
and trained individuals (10). Furthermore, HIIT has been popularized mostly for its
long as a high intensity of effort is maintained (27,29). A typical HIIT protocol will
consist of bouts of high effort followed by an active or passive recovery period (63).
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However, HIIT has typically been employed with exercise modes considered
the American College of Sports Medicine (ACSM), HIIT was presented as a tool that
can improve aerobic fitness and can be performed on all exercise modes but
resistance training mode of exercise (38). As HIIT gains momentum in both research
and application, particularly with regard to its potential health benefits (8), the effect
of exercise mode upon adaptations has also begun to receive more attention.
Resistance training with multi-joint exercises such as the squat and deadlift could be
used to perform a HIIT protocol as they consist of bouts of maximal or near maximal
effort followed by a recovery period. Indeed, HIIT has been examined using
resistance training for its effects upon acute energy expenditure (56) and both
strength, body composition, blood lipids (49) and aerobic fitness (16,65,10).
However, controlled comparison of exercise modes during HIIT has received little
investigation (10).
An issue with the present body of research considering modality during HIIT
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is a lack of appropriate definition and control of intensity. It has recently been
argued with respect to resistance training that intensity may be best defined as
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relative effort (i.e. proximity to momentary failure; 22,67) rather than relative load
defined has implications for interpretation of studies examining HIIT. Indeed, though
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health benefits might occur in nave participants from exercise performed at any
intensity of effort, it has been argued that adaptations (e.g. muscular strength and
hypertrophy, aerobic fitness, and health measures) might be similar across exercise
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modes if the effort is high (23). Fatiguing contractions (irrespective of exercise mode)
result in increased relative effort and subsequent sequential motor unit recruitment in
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order to meet the required force demands of the task being performed (1,17,13,70).
training based HIIT have not clearly controlled intensity of effort (16,65). Additionally,
other studies investigating the effect of different exercise modes using HIIT often
report only one physiological adaptation such as strength or aerobic fitness without
may be possible with a range of independent exercise modes as long as effort is high
training, and Steele et al (69) conclude that resistance training performed at maximal
Lundberg et al. (43) have also reported augmented hypertrophic outcomes from the
performance of maximal effort cycling and a range of other authors have reported
concurrent training in powerlifting and strongman athletes for concurrent strength and
aerobic adaptations. Furthermore, examining the effect of exercise mode and the
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importance of effort may allow for increased flexibility when selecting mode of
exercise for powerlifters and strongman athletes as well as for untrained persons.
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With this in mind the aim of the present study was to compare ecologically valid HIIT
protocols matched approximately for effort and volume, each employing a different
compared for their effects upon aerobic fitness and strength over an 8 week training
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intervention in well trained male participants. It was hypothesized that, when effort is
controlled and matched, both modes would result in similar adaptations in aerobic
METHODS
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HIIT would produce similar aerobic fitness and strength adaptations a randomized
trial with 2 experimental groups was adopted. Well trained subjects (powerlifters and
employing one of two different exercise protocols based on two different exercise
modes, an aerobic mode of exercise (cycling; AM) and a strength training mode of
exercise (resistance training; SM). At least 48 hours separated each HIIT session.
Subjects were not instructed to avoid any external training sessions. Thus the HIIT
intervention was performed in addition to their existing training which they were
asked to maintain at the same frequency, volume, loadings and effort, for any
resistance or aerobic training they were currently performing (see below). The
outcome measures included were strength and aerobic fitness. The independent
variable in this study therefoe was the group to which subjects were randomly
assigned (AM or SM), and the dependent varible the change in each of the outcome
measures (strength and aerobic fitness). The study received the approval of the
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University (Reference No. 456).
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Subjects
Sixteen trained males aged 243 years (range 21 to 28 years) with resistance
strength sports (powerlifting, strongman etc.) were recruited from a local strength-
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sports gym to participate in this study. All subjects were asked to provide information
regarding their training experience, as it was important to clarify whether they had
significant proportion of subjects (75%) reported their primary experience was with
resistance training and strength-based sports while a few subjects reported that they
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had been engaging in both aerobic and resistance training. The subjects reported
using loads ranging 60-85%1RM, with a 7-8.5 rating of perceived effort (RPE) for
working sets, and a 8 RPE for aerobic sessions. The participants were assigned by
random number generation to the AM (n=8) and SM (n=8) group. All participants
were familiar with the equipment used in the studywhich was important to minimize
any learning effects from affecting outcome measures. All subjects were provided
with an infromation sheet describing the details of the study including the benefits
and risks of participation and given time to read it and ask the investigators and
questions. After the subjects and investigators were satisified that subjects had an
understanding of what they would be asked to do, subjects were provided with and
participate.
1. Testing
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Both groups were required to undertake tests to assess aerobic fitness and
lower body strength pre and post intervention. Pre and post testing was conducted at
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the same time of day both pree and post-intervention and subjects instructed to
maintain normals levels of hydration, ensure they did not make any changes to their
diet, and to avoid training or ingestion of stimulants or alcholol for at least 48 prior to
testing. The aerobic fitness test used was the YMCA 3 minute step test as it is a valid
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and reliable test that is easy to set up and predicts with r = 0.83 (6). The
YMCA 3 minute step test was used both as an independent test examining
(YMCA ) using the formula from McArdle (47). Strength testing was performed
on a G7-S71 leg extension machine (Matrix Fitness, United Kingdom). The baseline
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strength level of all participants did not allow for 1 repetition maximum (RM) testing
as all were able to perform >2 repetitions with the leg extension machines maximum
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load (117kg). Thus a 4-6RM was used to predict their 1RM using Dohoneys (18)
formula, which has been shown to be accurate for estimating 1RM in the leg
extension machine (20). The step test and in particular the leg extension machine
were chosen as test modes that neither group were performing in their current
2. Training
The AM group was assigned a ~20 minute HIIT protocol based on the U7xi
cycle ergometer (Matrix Fitness, United Kingdom) for 2 sessions a week. Effort was
assessed via a combination of age predicted maximum heart rate (MHR; 220-age)
and via the Borg CR10 RPE scale (9) as it can be a valid tool to measure perceived
effort in trained individuals (58). MHR was predicted by the equation 220-age. The
AM group warmed-up at 60%MHR/5-6 RPE for the first 5 minutes before beginning
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the HIIT protocol. The AM group HIIT protocol consisted of a high effort bout at
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seconds at 50-60%MHR/5-6 RPE. The above interval was repeated 7 times and was
then followed by a cool down for 5 minutes at 50%MHR/RPE 4-5. The participants
RPE was recorded throughout the protocol to ensure that intensity of effort targets
were met.
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The SM group was assigned a ~20 minute HIIT protocol based around the
barbell deadlift and squat exercises. The SM group was required to perform one
squat and one deadlift session per week totalling 2 sessions a week. The participants
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were allowed to self-select their squat stance and bar placement as long as it
allowed them to squat to the point where the anterior surface of the thigh at the hip
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joint was lower than the top of their knees. The participants were also allowed to self-
select their deadlift stance, as long as they were comfortable with maintaining their
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stance until the targeted RPE was reached. The SM group warmed-up by performing
squats or deadlifts by performing 1 set of 5 repetitions with 30%, 40% and 50% of
their 1RM using a ~1 second concentric and ~1 second eccentric repetition duration.
The participants 1RM was either based on a self-reported 1RM or was calculated
based on a formula developed by Baechle & Earle (4). The high intensity bout in the
they felt they were at an RPE of 8-9. The resulting repetition range was 8-15 with
sets lasting ~16-30 seconds. This was followed by a recovery period of 1 minute and
30 seconds of passive rest. The above interval was repeated for 7 sets. The SM
group then performed a cool down on the Matrix T7xe treadmill at a pace that
Statistical analysis
The independent variable in the present study was the gorup to which
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subjects were randomly allocated (SM or AM), and the dependent variables were the
absolute change (post- minus pre-test values) in each of the outcome measures
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(change in aerobic fitness and strength). Thus between group comparisons where
conducted examining the effect of the independent variable upon the dependent
variables. Assumptions of normality of distribution were met when the data was
order to examine between group differences. 95% confidence intervals (CIs), were
calculated in addition to within participant ES using Cohens d (14) which allowed for
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was performed using IBM SPSS Statistics for Windows (version 20; IBM Corp.,
RESULTS
Baseline participant demographics, aerobic fitness and strength are shown in Table
1. There was a significant between groups difference in body mass (t(14) = -2.249, p =
0.041), and both YMCAhr (t(14) = 3.102, p = 0.008) and YMCA (t(14) = -3.102,
p = 0.008) though all other demographic variables did not differ between groups at
baseline.
2. Aerobic Fitness
Table 2 shows mean changes, 95%CIs, and ESs for aerobic fitness
outcomes. 95%CIs indicated that both groups significantly improved in both YMCAhr
and YMCA test. Significant between group differences were found for
aerobic fitness in both the YMCAhr (t(14) = -2.88, p = 0.01) as well as the YMCA
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test (t(14) = -2.88, p = 0.01). ESs for aerobic fitness changes were
3. Strength
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Table 3 shows mean changes, 95%CIs, and ESs for strength outcomes.
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95%CIs indicated that both groups significantly improved in predicted 1RM. There
was no between group difference for strength changes (t(14) = 0.324, p = 0.75). ESs
DISCUSSION
The aim of this study was to examine the effect of exercise mode in HIIT
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strongman athletes. The results suggest that aerobic fitness as well as strength can
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hypothesis was partly support as both the AM and SM groups improved significantly
significantly greater for the AM group. These results further support the idea that
sufficiently high effort may be able to elicit physiological responses which are largely
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appears to be the first study to directly compare aerobic and resistance training
modes for both aerobic fitness and strength changes whilst attempting to match for
adaptations are likely. It is unsurprising that the AM group improved in this outcome
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interventions using aerobic exercise modes such as cycling (48). However, previous
authors have suggested that resistance training appears unlikely to improve aerobic
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fitness (35). Thus the large significant improvement for the SM group is interesting.
Several recent reviews have concluded that aerobic adaptations can indeed occur as
high (69). Butcher et al. (12) have reported high RPE values for resistance training
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based HIIT and other recent work has suggested that HIIT interventions including
resistance training based modes can improve aerobic fitness (16,65,15,10). The
large improvements in aerobic fitness in the SM group in the present study might
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therefore be a result of the high intensity of effort employed. Indeed in the present
study participants trained to a value of 8-9 on the CR10 RPE scale. Whilst not
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effort and thus enhanced the acute stimuli that might impact upon aerobic
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similar adaptations may have occured. For example, AMPK plays an important role
transformation (42), and inducing formation of oxidative properties in type IIx fibers
(3). Furthermore, higher effort exercise (i.e. to failure) has been evidenced to result in
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with lower effort exercise (30). AMPK is active independent of modality as long as
effort is high due to its role as a key sensor of cellular energy requirements (i.e. a
change in ATP:AMP ratio; 32,33). During high effort exercise, the ATP:AMP ratio is
decreased due to the increased rate of ATP use (64,60,66) and thus AMPK is
activated. Recruitment of type IIx muscle fibers during high effort muscular
contraction produces greater depletion of ATP due to the fibers greater myosin
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ATPase activity (60). Further, AMPK activation is also greatest in type IIx fibers after
exercise (41). As such, there is a molecular basis for both modalities producing
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aerobic adaptation when effort is sufficiently high.
However, though aerobic fitness ESs were large for both groups, the AM
from their usual training (26). Since the present participants were not accustomed to
a HIIT cycle task this might explain why ESs were larger than those for the SM
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group.
Both groups also showed significant improvements in strength with large ESs,
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might consider that any strength adaptations may have been a result of the pre-
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existing, and continuing resistance training protocols. However, if this is the case
might consider that there was likely only a limited margin for potenital strength
increases. As such we should not discount that HIIT protocols served to further
enhance strength adaptations. Previous research supports that high effort resistance
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higher effort protocols, have been reported they are considered to be greatest in
untrained and older populations (37,54,53). We might consider that aerobic exercise,
if performed to a high effort, might provide a stimulus akin to the performance of low
and hypertrophy when also performed to a high effort (i.e. momentary failure;
62,61,50). The size principle would suggest that during fatiguing contractions effort
increases and so too does motor unit recruitment (1,17,13,70). This may be a
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mechanism through which high effort aerobic exercise modes can increase strength
though other stimuli such as metabolic stress and cellular swelling might be
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responsible (55).
poorly controlling and matching effort between modes) both active anabolic pathways
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(55). For example, both elevate Akt-mTOR-p70S6K pathway phosphsorylation and
there is little stimulus from aerobic modes (71). Aerobic modalities in prior molecular
studies though have not typically been performed to a very high intensity of effort.
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However, some have combined aerobic mode exercise with vascular occlusion thus
increasing the effort required and under these conditions mitogen-activated protein
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phosphorylation (52). Again, this suggests a molecular basis for strength and
The similar results from both AM and SM groups present several potential
suggest that HIIT can be an effective, efficient and flexible training protocol for both
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modality does not appear to have a meaningful effect on changes in aerobic fitness
or strength in response to HIIT. Instead, utilizing a high effort emerges as the major
factor. Powerlifters and strongman athletes as well as other athletes, coaches, and
trained individuals wishing to employ or perform HIIT may therefore choose a range
availability. For untrained individuals the implications are also considerable. Not only
does HIIT represent an approach which might overcome time related barriers (8) but,
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since availability of equipment can also be a barrier to exercise (46), flexibility in how
HIIT might be employed might serve to overcome this (23). However, participants in
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the present study were well trained strength-sports athletes all proficient in the
technical elements of the squat and deadlift. Untrained persons unfamiliar with these
Firstly, this study adds to the relatively sparse literature that has examined
this population for all outcomes suggests that similar results might be possible in
other populations , and greater results in less well-trained participants. However, the
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aerobic fitness and strength were only available to be examined. This was for
logistical reasons as participants were recruited from, tested, and trained at the gym
they were members of; thus equipment available for testing was limited. A step
based submaximal test was utilized as participants were unable to travel for lab
unusually high in our sample (baseline range 62.61 to 75.21 ml.kg.min-1) compared
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with other studies of strength based sports athletes using direct measures of aerobic
capacity (~41.9 to 50.8 ml.kg.min-1; 31). This may be a consequence of our test over
strength test they were nave to (i.e. was not being performed in either their current
training or used in the interventions), the leg extension was utilized. However,
4-6RM was performed and predicted 1RM calculated. It should also be noted that,
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though the testing methods have been shown to be valid and reliable, we did not
collect our own reliability data (6,11). Lastly, participants were reluctant to participate
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if this required cessation of their current training. Thus participants also continued
with their current training protocols and, though they were instructed to not make any
upon improvements in aerobic fitness and strength in response to HIIT. The results
of this study further support the importance of properly assessing and ensuring high
groups suggest that an aerobic mode of exercise may cause greater aerobic
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groups suggest that strength and aerobic fitness can be improved simultaneously if
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PRACTICAL APPLICATIONS
The results from this study suggest that persons engaged in strength sports
(powerlifting, strongman, etc.) can include alongside their current training programs a
HIIT intervention and improve both aerobic fitness and strength. This appears to be
the case whether the HIIT intervention is using a resistance training or aerobic
training exercise mode. Thus athletes and coaches can employ flexibility in their
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preference may be a factor affecting adherence and so the choice of mode might be
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exercise and so flexibility in exercise modality may permit persons to continue
training to acheive their desired goals whilst switching the exercise mode. Further, if
such adaptations are possible in a well trained population such as that examined
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ACKNOWLEDGEMENTS
There are no potential conflicts of interest that the authors of this study are
aware of. No funding was received in support of this study. The results of the present
study do not constitute endorsement of the product by the authors or the NSCA.
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AM (n =8) SM (n =8) p
Age (y) 222 242 NS
Stature (cm) 1805 1827 NS
Body mass (kg) 867 10014 0.04
Training Experience Ratio 1:4 1:4 NA
(RAT:RT)
Training years 31 31 NS
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YMCAhr (bpm) 106.67.5 95.96.3 0.008
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Predicted 1RM (kg) 176.413.3 178.59.5 NS
Note: Results are means SD; NA, not applicable; NS, nonsignificant (analysed using
independent t-test); AM, Aerobic Mode; SM, Strength Mode; RAT, Resistance & Aerobic
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Training; RT, Resistance Training.
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Outcome AM SM
Change 95% CI ES Change 95% CI ES
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(ml.kg.min-1) 6.8 4.0
Note: Results are mean SD, ES was calculated using Cohens d, Cohen 1992; p values for
between group effects using independent t-test; CI, confidence interval; SM, Strength Mode;
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AM, Aerobic Mode; YMCAhr, YMCA Heart Rate,
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Test AM SM
3 values for between group effects using independent t-test. CI, confidence interval;
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