Combined aerobic, resistance training boosts muscular strength, brisk walking pace

In obese postmenopausal women, high-intensity interval training (HIIT) improves chair-stand performance and body composition, whereas combined training increases muscular strength and fast walking speed, as shown in a recent study.

A total of 24 adult participants were randomized to undergo either combined training (CT; aerobic plus resistance training; n=12) or HIIT (n=12). They performed physical training three times a week, in nonconsecutive days, for 12 weeks.

The CT group performed 30 minutes of moderate walking at 70 percent of maximum heart rate (MHR) and five resistance exercises (45-degree half squat, bench press, leg curl, rowing machine and unilateral leg extension) at 70 percent of one repetition maximum. On the other hand, the HIIT group performed 10 sets of vigorous exercises (30 seconds of stair climbing and 30 seconds of squatting) at >80 percent MHR interspersed by a light walk (recovery period at 60 percent MHR).

Both physical training protocols led to reductions in body fat percentage (0.5 percent) and chair stand time (3 seconds) and an increase in leg lean mass (0.3 kg). However, CT conferred significant benefits for muscle strength (29 percent) and fast walking speed (5 percent) compared with HIIT.

In the CT group, changes in the fast walking speed were partially attributed to changes in muscle strength (36 percent; p=0.027).

The present data suggest that CT must be prioritized when aiming at increasing muscular strength and fast walking speed, according to researchers.