Abstract
Combined strength and aerobic training programs are widely used for improving markers
of physical fitness and health. We compared the efficiency of a serial and an integrated
combined training program on health and overall fitness in middle-aged females. 54
females (46.7±4.5yrs) were assigned to a serial (SCG) or an integrated (ICG) combined
training group or to a control group (CG). The SCG and ICG performed a 3-month training
combining aerobic dance and calisthenics. The 2 training programs differ in the sequence
of aerobic and strength exercises. SCG performed the strength exercises prior to aerobic;
in ICG, the aerobic and strength exercises were altered in a predetermined order.
Body composition/circumferences, blood pressure, respiratory function, flexibility,
balance, muscle strength/endurance, power and aerobic capacity were measured before
and after training. SCG and ICG significantly increased muscle strength and endurance,
power, aerobic capacity, flexibility, balance, fat-free mass and respiratory function
(p<0.001–0.05), while significant reductions were observed for blood pressure, heart
rate and body fat/circumferences (p<0.001–0.05). However, there were no significant
differences between SCG and ICG after training. Serial and integrated combined training
programs confer analogous adaptations and can be used interchangeably for counteracting
the detrimental effects of sedentary lifestyle on indices of physical fitness and
health.
Key words
health - concurrent training - aerobic dance - calisthenics - cardiovascular adaptations
- neuromuscular adaptations
