High intensity interval training does not impair strength gains in response to resistance training in premenopausal women
- 519 Downloads
To compare the increases in upper- and lower-body muscle strength in premenopausal women performing resistance training (RT) alone or alongside concurrent high-intensity interval training (CT).
Sixteen women (26–40 years) were randomly assigned into two groups that performed either RT or CT. Both groups performed the same RT program; however, CT performed additional high-intensity interval training (HIIT) on a bicycle ergometer before RT. The study lasted 8 weeks and the participants were tested for ten repetition maximum (10RM) load in elbow flexion (barbell biceps curl) and knee extension exercises pre- and post-intervention. RT was performed with 10–12 repetitions to self-determined repetition maximum in the first four weeks and then progressed to 8–10. During CT, HIIT was performed before RT with six 1-min bouts at 7–8 of perceived subjective exertion (RPE) and then progressed to eight bouts at 9–10 RPE.
Analysis of variance revealed significant increases in upper and lower body strength for both the RT and CT groups. Biceps barbell curl 10RM load increased from 12.9 ± 3.2 kg to 14 ± 1.5 kg in CT (p < 0.05) and from 13 ± 1.8 kg to 15.9 ± 2.5 kg in RT (p < 0.05), with no significant between-groups differences. Knee extension 10RM increase from 31.9 ± 11.6 kg to 37.5 ± 8.5 kg for CT (p < 0.05) and from 30.6 ± 8.6 kg to 41.2 ± 7.4 kg for RT (p < 0.05).
In conclusion, performing HIIT on a cycle ergometer before resistance training does not seem to impair muscle strength increases in the knee extensors or elbow flexors of pre-menopausal women. This information should be considered when prescribing exercise sessions, since both activities may be combined without negative effects in muscle strength.
KeywordsAerobic training Strength training Resistance exercise Intermittent training Muscle fitness
1 Maximum repetition
10 Maximum repetitions
Protein kinase B
Analysis of variance
Forkhead box O3
High intensity interval training
Least significant difference
Mammalian target of rapamycin
Phosphatidylinositol 3 kinase
Rate of perceived exertion
Standard error of the mean
Maximum oxygen consumption
Sum of three skinfolds
The study has no external financial support.
Compliance with ethical standards
Conflict of interest
None of the authors have any financial interest in relation to this study of its results.
- Apro W, Moberg M, Hamilton DL, Ekblom B, van Hall G, Holmberg HC, Blomstrand E (2015) Resistance exercise-induced S6K1 kinase activity is not inhibited in human skeletal muscle despite prior activation of AMPK by high-intensity interval cycling. Am J Physiol Endocrinol Metab 308(6):E470–E481. doi: 10.1152/ajpendo.00486.2014 CrossRefPubMedGoogle Scholar
- Borba-Pinheiro CJ, Dantas EH, Vale RG, Drigo AJ, Carvalho MC, Tonini T, Meza EI, Figueiredo NM (2016) Resistance training programs on bone related variables and functional independence of postmenopausal women in pharmacological treatment: a randomized controlled trial. Arch Gerontol Geriatr 65:36–44. doi: 10.1016/j.archger.2016.02.010 CrossRefPubMedGoogle Scholar
- Brzycki MA (1993) Strength testing: predicting a one-rep max from repetitions to fatigue. JOPERD 64(1):88–90Google Scholar
- Cadore EL, Izquierdo M, Alberton CL, Pinto RS, Conceicao M, Cunha G, Radaelli R, Bottaro M, Trindade GT, Kruel LF (2012) Strength prior to endurance intra-session exercise sequence optimizes neuromuscular and cardiovascular gains in elderly men. Exp Gerontol 47(2):164–169. doi: 10.1016/j.exger.2011.11.013 CrossRefPubMedGoogle Scholar
- Coffey VG, Jemiolo B, Edge J, Garnham AP, Trappe SW, Hawley JA (2009) Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle. Am J Physiol Regul Integr Comp Physiol 297(5):R1441–R1451. doi: 10.1152/ajpregu.00351.2009 CrossRefPubMedGoogle Scholar
- Farinatti PT, Geraldes AA, Bottaro MF, Lima MV, Albuquerque RB, Fleck SJ (2013) Effects of different resistance training frequencies on the muscle strength and functional performance of active women older than 60 years. J Strength Cond Res 27(8):2225–2234. doi: 10.1519/JSC.0b013e318278f0db CrossRefPubMedGoogle Scholar
- Henessy LC, Watson AWS (1994) The interference effects of training for strength and endurance simultaneously. J Strength and Cond Res 8(1):12–19Google Scholar
- Kong Z, Fan X, Sun S, Song L, Shi Q, Nie J (2016) Comparison of high-intensity interval training and moderate-to-vigorous continuous training for cardiometabolic health and exercise enjoyment in obese young women: a randomized controlled trial. PLoS ONE 11(7):e0158589. doi: 10.1371/journal.pone.0158589 CrossRefPubMedPubMedCentralGoogle Scholar
- Lee A, Craig BW, Lucas J, Pohlman R, Stelling H (1990) The effect of endurance training, weight training and a combination of endurance and weight training upon the blood lipid profile or young male subjects. J Strength Cond Res 4(3):68–75Google Scholar
- Lohman TG, Roche AF, Martorell F (eds) (1988) Anthropometric standardization reference manual. Human Kinetics Books, ChampaignGoogle Scholar
- Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM (2016) Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr 103(3):738–746. doi: 10.3945/ajcn.115.119339 CrossRefPubMedGoogle Scholar
- NSCA (2016) Essentials of strength training and conditioning, 4th edn. Human Kinetics, ChampaignGoogle Scholar
- Panissa VL, Tricoli VA, Julio UF, Ribeiro N, de Azevedo Neto RM, Carmo EC, Franchini E (2015) Acute effect of high-intensity aerobic exercise performed on treadmill and cycle ergometer on strength performance. J Strength Cond Res 29(4):1077–1082. doi: 10.1519/JSC.0000000000000706 CrossRefPubMedGoogle Scholar
- Paoli A, Pacelli F, Bargossi AM, Marcolin G, Guzzinati S, Neri M, Bianco A, Palma A (2010) Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. J Sports Med Phys Fit 50(1):43–51Google Scholar
- Paoli A, Pacelli QF, Moro T, Marcolin G, Neri M, Battaglia G, Sergi G, Bolzetta F, Bianco A (2013) Effects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men. Lipids Health Dis 12:131. doi: 10.1186/1476-511X-12-131 CrossRefPubMedPubMedCentralGoogle Scholar
- Wens I, Dalgas U, Vandenabeele F, Verboven K, Hansen D, Deckx N, Cools N, Eijnde BO (2016) High intensity aerobic and resistance exercise can improve glucose tolerance in persons with multiple sclerosis: a randomized controlled trial. Am J Phys Med Rehabil. doi: 10.1097/PHM.0000000000000563 Google Scholar