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ENDURANCE PROGRAM ON BODY COMPOSITION, BODY SIZE, AND PHYSICAL PERFORMANCE IN YOUNG MEN
MICHAEL S. LO,1 LINDA L. C. LIN,2 WEI-JEN YAO,3
1
AND
MI-CHIA MA4
Ofce of Physical Education, Kun Shan University, Tainan, Taiwan; 2Graduate Institute of Physical Education, Health and Leisure Studies, National Cheng Kung University, Tainan, Taiwan; 3Department of Nuclear Medicine, National Cheng Kung University, Tainan, Taiwan; and 4Department of Statistics National, Cheng Kung University, Tainan, Taiwan
ABSTRACT
Lo, MS, Lin, LLC, Yao, W-J, and Ma, M-C. Training and detraining effects of the resistance vs. endurance program on body composition, body size, and physical performance in young men. J Strength Cond Res 25(8): 22462254, 2011The purpose of this study was to investigate the changes in the _ O2max body composition, body size, muscle strength, and V after 24 weeks of resistance or endurance training and detraining in young men. Thirty healthy college-aged men (20.4 6 1.36 years) participated in the study. Subjects were assigned to resistance training group (RTG, n = 10), endurance training group (ETG, n = 10), and control group (CG, n = 10). The training program consisted of running or weight-resistance _ O2max, exercise for 3 sessions per week under supervision. V upper and lower body strength (UBS, LBS), body fat, lean body mass, and body circumference were measured at baseline and after training and detraining. After the training period, the _ O2max exercise groups demonstrated signicant increases in V and LBS (p , 0.05). The UBS, lean mass (LM), and body size of arm and calf were signicantly greater in the RTG than in the other 2 groups (p,0.05). In addition, the strength and LM of the RTG were still greater than the baseline values after 24 weeks of detraining (p , 0.05). The conclusions of this study are (a) that endurance or resistance training alone led to trainingspecic improvements in physical performance, body composition, and body size of the arms for the young men examined and (b) that the RTG maintained the gains in strength and LM
for more prolonged periods after training ceased than the endurance training group.
INTRODUCTION
Address correspondence to Linda L.C. Lin, lin22@mail.ncku.edu.tw. All authors had reviewed and agreed to the submission of the manuscript. 25(8)/22462254 Journal of Strength and Conditioning Research 2011 National Strength and Conditioning Association
eight control is an important issue for health promotion and early intervention in disease prevention (20). The transition from adolescence to young adulthood is associated with a sharp weight gain because of declining physical activity and changes in eating behavior (25). This makes weight control a high priority for young adults with regard to preventing cardiovascular diseases later in life (20). Moreover, teaching young men to maintain an appropriate amount of fat percentage and regional body size, increase strength and have better cardiovascular function can not only promote health but also lead to a greater understanding of healthy behavior (25). In this respect, a key element is regular physical activity, which is strongly associated with controlling total body weight because of the increased energy expenditure involved (6). Resistance and endurance training has long been known to increase functional abilities and health status, primarily by changing body composition (26,32) and physical performance (3,7). Moreover, both types of training can induce alterations in whole-body lean mass (LM) and fat mass (FM), which also correspond to improved health and tness (26). Resistance training increases fat-free mass (FFM) and the respiratory exchange ratio (2), decreases total FM, and substantially increases both upper and lower body strengths (UBS, LBS [2,17,39]). In contrast, endurance training changes body composition significantly (30) and induces increases in maximal oxygen uptake and metabolic adaptations that lead to an increase in exercise capacity (21,33). Although endurance training often does not signicantly increase muscle mass, aerobic endurance training may be more effective in increasing peak oxygen consumption than anaerobic resistance training (11,40).
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HRrest) (18). All exercise training was performed in the evening at the National Cheng Kung University tness center.
Subjects
Thirty-four healthy nonathletic male students with a mean age of 20.4 6 1.36 who had not been exercising regularly for the past year volunteered to participate in the study in January 2007. Four subjects were later asked to cease training because they missed more than 6 training sessions. Subjects were randomly assigned to their exercise groups (control group [CG; n = 10], endurance training group [ETG; n = 10], and resistance training [RTG; n = 10]). Subjects trained under supervision 3 times a week for 24 weeks and then underwent a 24-week detraining period in which no exercise training was allowed. Subjects physical characteristics are presented in Table 1. There were no signicant differences among the groups with respect to age, body composition, and physical activity level at baseline. All subjects were asked to complete a detailed medical history form and a health examination survey, received a complete explanation of the purpose, risks, and procedures of the study, and a written consent form was given to all of them to read and sign before participating in the research. All subjects were nonsmokers and free of signicant cardiovascular, metabolic, and musculoskeletal disorders. The aims and protocols of this project were approved by the National Cheng Kung University Hospital Human Experimentation Committee.
Procedures
METHODS
Experimental Approach to the Problem
To test the hypothesis presented above, the independent variables were endurance and resistance training, and the dependent variables were body composition, body circum_ O2max), and muscle ferences, cardiorespiratory tness (V strength (1RM). Subjects were randomly assigned to either the control, resistance, or endurance groups. Subjects trained 3 times a week for 24 weeks, and the changes between the groups were investigated. There then followed a 24-week period of detraining, and the physical changes in the subjects were also observed. All dependent variables were measured following the balanced order principle during pretraining, posttraining, and after 24 weeks of detraining. The internal reliability (Cronbachs alpha) of the dependent variables was found to range from 0.68 to 0.99. All body composition and size measurements were taken in the morning on an empty stomach, and strength and cardiovascular tness were tested 1 hour after breakfast. To avoid any residual fatigue induced by recent exercise, all subjects were informed not to do any strenuous training 2 days before the test. The resistance group performed 10 resistance exercises (SportsArt tness, Tainan, Taiwan) at 3 different intensities. The endurance group performed a 30-minute run on a treadmill machine (T630, SportsArt tness), maintained at an intensity of 70 85% heart rate (HR) reserve ([(HRmax 2 HRrest) 3 0.7] +
Body Composition. Body fat percentages were estimated with dual-energy x-ray absorptiometry (GE Lunar Prodigy, Madison, WI, USA) at the National Cheng Kung University Hospital. Subjects were positioned on the scanner table, and total body cuts were positioned as per the manufacturers standard specications. Total body LM, FM, and regional fat mass of the total body, trunk, arms, and legs were analyzed by using enCore software (version 6.10.029; GE Lunar Corp, Madison, WI, USA) to calculate the percentage of total body fat. Body Circumferences. Body girth was measured on the right side of the body at 5 sites (arm, abdomen, hips [buttocks], thigh, and waist) using a exible yet inelastic tape. Measurement sites were rotated for retesting to allow time for the skin to regain normal texture (10). A further measurement at each site was taken and retested if duplicate measurements were not within 5 mm. Our data show excellent internal consistency (coefcient alpha = 0.95), and testretest reliability shows a range from 0.82 to 0.92. _ O2max and HRmax were Cardiorespiratory Fitness. The V determined at baseline in a graded exercise test using a modied version of the Bruce protocol on a treadmill (Quinton 65) to determine the tness level of the subjects (10). The AeroSport KB1-C (Model 21, AeroSport, Inc., Ann Arbor, MI, USA) portable metabolic gas analyzer was used to
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6 1.40 6 4.44 171.2 6 4.61 171.4 6 4.20 6 8.91 63.4 6 8.10 64.6 6 8.73 6 3.46 21.7 6 3.36 22.02 6 3.00 6 7.70 196.2 6 9.16 198.8 6 7.00
Resistance (n = 10)
Training
Detraining
Baseline
20.2 4.57 173.5 6 4.60 170.7 8.66 69.1 6 8.57 65.0 2.34 22.9 6 2.29 22.4 7.45 198.2 6 4.64 200.3
_ O2, carbon dioxide production (V _ CO2), minute measure V _ ventilation (VE), and HR with breathing by breath analysis (averaged every 20 seconds) during the testing procedure. Strength Testing. All subjects were given standardized instructions and had several trials to familiarize themselves with the proper use of the resistance machines before the strength test to help prevent injuries. Because the subjects had never undertaken strength training before, and to further ensure their safety, a program of submaximum repetitions-to -fatigue was implemented using seated chest press (UBS) and knee extension (LBS) resistance machines (SportsArt, A915 and A957) to predict their 1RM (1). Exercise Intervention. The resistance training group (RTG) underwent gradually progressive, supervised strength training 3 times a week with at least 48 hours of rest between the training sessions for 24 weeks. Five minutes of brisk walking on the treadmill before resistance training and a whole body stretch before and after training were employed. Subjects exercised on selected resistance machines (SportsArt tness) to focus on 10 major muscle groups in the following order: seated chest press, lat pull down, seated shoulder press, seated biceps curl, seated triceps extension, seated leg extension, lying leg curl, seated back extension, seated abdominal curl, and standing calf raise. Subjects performed at a weight that they could lift easily in a circuit training workout of 15
*BMI = body mass index. Values are given as mean 6 SD.
Endurance (n = 10)
TABLE 1. Physical characteristics and physical activity levels of the subjects in each group.*
Age (y) 21.1 6 1.66 20.0 6 0.67 Height (cm) 173.0 6 5.56 173.3 6 5.64 173.3 6 5.01 173.4 6 4.61 173.3 6 Weight (kg) 67.2 6 10.66 67.7 6 11.23 68.4 6 12.41 68.9 6 7.90 67.2 6 BMI (kgm22) 22.6 6 4.56 22.7 6 4.82 22.9 6 5.08 22.9 6 2.02 22.3 6 HRmax (bmin21) 192.6 6 12.76 192.1 6 10.09 196.1 6 7.37 199.8 6 7.36 195.1 6
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(810) monitor was used to monitor the HR. Subjects in the CG were instructed to continue their habitual physical activities and reminded not to do any extra exercise during the course of the study.
Statistical Analyses
repetitions for the rst 8 weeks, then 1 set at 75% of 1RM for 10 repetitions for the next 8 weeks, and 2 sets at 90% 1RM for 4 repetitions thereafter. The weight lifted was increased by 5% when subjects could perform the last repetition with ease and good form. The ETG exercised with a 30-minute run on a treadmill machine (SportsArt tness, T630), maintained at an intensity of 7085% HR reserve ([(HRmax 2 HRrest) 3 0.7] + HRrest) (10) 3 times a week for 24 weeks. A Polar HR
Data analysis was performed using SPSS software (version 13.0, SPSS Inc., Chicago, IL, USA). Baseline measures were presented as means and SDs. The comparisons of the means among 3 groups were evaluated by 1-way analysis of variance (ANOVA). Multivariate ANOVA (MANOVA) was used to simultaneously test the differences of several measurements among 3 groups at 3 different times. When Wilks lambda values were signicant in MANOVA, 1-way ANOVA was used on physical characteristics (body composition and body _ O2max to determine whether the size), strength, and V training programs had any effects. In addition, Scheffes post hoc tests were used to nd which 2 groups had signicant differences. All tests were 2 tailed, and a p value # 0.05 was considered to be signicant. To complement the use of
TABLE 2. Changes in the body sizes of the subjects during baseline, training, and detraining.* Variable Baseline (0 wk) 0.05 0.04 0.04 Training (24 wks) 0.8 6 0.08 0.8 6 0.04 0.8 6 0.04 Change (024 wks) 20.01 6 0.03 20.03 6 0.07 20.01 6 0.02 0.67 6 3.71 20.53 6 2.13 0.28 6 2.61 2.3 6 3.04 1.0 6 5.00 0.9 6 2.49 0.5 6 1.78 20.4 6 1.07 1.9 6 1.76{# 1.3 6 2.53 1.1 6 1.80 2.4 6 2.51 Detraining (48 wks) 0.8 6 0.03 0.8 6 0.03 0.8 6 0.03 Change (2448 wks) 0.01 6 0.02 0.01 6 0.03 0.01 6 0.03 Change (048 wks) 0.01 6 0.03 20.03 6 0.09 0.01 6 0.03 0.56 6 3.81 1.10 6 2.45 0.50 6 3.33 1.7 6 3.06 2.4 6 4.12 0.1 6 2.12 0.5 6 1.0 0.1 6 1.62 0.4 6 1.35 4.8 6 3.79 4.6 6 2.70 3.8 6 2.18
Waisthip ratio Control 0.8 6 Endurance 0.8 6 Resistance 0.8 6 Waist (cm) Control 76.2 6 Endurance 77.1 6 Resistance 74.0 6 Hip (cm) Control 96.1 6 Endurance 94.4 6 Resistance 93.6 6 Upper arm (cm) Control 28.1 6 Endurance 29.2 6 Resistance 27.4 6 Thigh (cm) Control 55.2 6 Endurance 55.7 6 Resistance 53.5 6
9.16 77.0 6 8.81 6.20 76.6 6 6.56 5.81 75.0 6 5.43 7.53 98.4 6 8.10 3.31 95.4 6 6.45 4.23 95.1 6 4.96 3.80 28.6 6 4.28 1.85 28.7 6 2.06 3.27 29.7 6 3.46k 6.06 56.5 6 4.76 2.87 56.8 6 3.25 4.37 56.3 6 4.10
77.2 6 9.94 20.11 6 1.62 78.2 6 6.61 1.63 6 2.13 74.9 6 5.25 20.11 6 3.30 97.8 6 9.33 96. 8 6 5.14 93.87 6 3.84 28.6 6 3.90 29.3 6 2.90 27.8 6 3.57 60.0 6 6.90 60.3 6 4.51 57.3 6 4.24 20.6 6 2.35 1.4 6 2.71 20.9 6 3.27 0.2 6 0.920 0.56 6 1.69 21.4 6 1.49{# 3.6 6 3.03 3.4 6 2.30 1.56 6 2.80
*Values are given as mean 6 SD. Signicant difference from the resistance group (p , 0.05). The change is a signicant difference from the resistance group (p , 0.05) Signicant difference from the control (p , 0.05). kSignicant difference from the endurance training group (p , 0.05) {The change is a signicant difference from the control group (p , 0.05) #The change is a signicant difference from the endurance training group (p , 0.05).
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TABLE 3. Changes in the body composition of the subjects during training and detraining.* Variable Baseline (0 wk) Training (24 wks) 22.3 6 9.67 19.4 6 6.30 16.4 6 7.03 48.77 6 3.259 50.91 6 3.567 50.77 6 3.279k 15.78 6 10.049 13.52 6 5.928 11.00 6 5.990 19.4 6 10.47 15.4 6 6.19 12.4 6 6.69 5.9 6 0.63 6.3 6 0.55 6.5 6 0.63k 1.7 6 1.38 1.3 6 0.70 1.0 6 0.70 22.6 6 8.84 19.8 6 4.71 17.9 6 6.86 17.9 6 1.40 18.60 6 1.50 18.3 6 1.41 6.0 6 3.91 5.0 6 1.72 4. 5 6 2.29 Change (024 wks) 1.1 6 3.01 20.6 6 3.29 20.4 6 1.99 20.421 6 0.588 20.552 6 0.472 0.308 6 1.590{# 1.00 6 2.470 20.452 6 2.973 20.219 6 1.565 0.4 6 3.00 20.6 6 2.98 20.9 6 1.58 20.1 6 0.34 20.1 6 0.16 0.4 6 0.29{# 0.1 6 0.32 20.1 6 0.30 20.02 6 0.13 1.1 6 3.10 20.3 6 2.73 0.1 6 2.03 0.0.2 6 0.70 20.4 6 0.47 0.02 6 0.60 0.5 6 1.01 20.2 6 0.90 0.04 6 0.59 Detraining (48 wks) 23.0 6 10.20 21.0 6 6.36 18.4 6 6.99 48.83 6 3.065 51.38 6 3.444 49.82 6 3.453 16.68 6 10.985 14.95 6 5.958 12.43 6 6.267 20.4 6 10.97 17.4 6 6.34 15.1 6 7.53 6.0 6 0.51 6.4 6 0.44 6.3 6 0.54 1.8 6 1.45 1.5 6 0.72 1.3 6 0.84 23.2 6 9.29 21.3 6 5.39 19.6 6 6.99 17.7 6 1.44 18. 8 6 1.43 18.0 6 1.40 6.2 6 4.05 5.6 6 1.98 4.9 6 2.49 Change (2448 wks) 0.7 6 1.23 1.6 6 1.57 2.1 6 2.74 0.057 6 0.979 0.470 6 1.430 20.950 6 1.065{# 0.89 6 1.407 1.43 6 1.338 0.142 6 2.440 1.0 6 1.50 2.0 6 1.47 2.7 6 2.63 0.1 6 0.27 0.2 6 0.20 20.2 6 0.22{# 0.1 6 0.19 0.2 6 0.15 0.2 6 0.31 0.7 6 1.20 1.6 6 1.37 1.6 6 2.83 20.2 6 0.77 0.2 6 0.77 20.3 6 0.54 0.2 6 0.41 0.6 6 0.45 0.4 6 0.93 Change (048 wks) 1.9 6 3.23 1.0 6 2.89 1.7 6 3.40 2141.1 6 1,285.29 2364.7 6 1,158.01 281.6 6 1,327.00{# 1.9 6 3.13 1.0 6 2.42 1.2 6 2.87 1.4 6 3.61 1.3 6 2.75 1.8 6 2.74 0.1 6 0.28 0.1 6 0.12 0.2 6 0.32{# 0.2 6 0.40 0.2 6 0.29 0.2 6 0.31 1.7 6 3.28 1.3 6 2.57 1.7 6 3.46 20.2 6 0.61 20.2 6 0.60 20.3 6 0.70 0.6 6 1.19 0.4 6 0.83 0.5 6 1.07
the
Total fat (%) Control 21.1 6 8.80 Endurance 20.0 6 5.59 Resistance 16.7 6 7.55 Total lean (kg) Control 49.19 6 3.463 Endurance 51.46 6 3.229 Resistance 50.46 6 3.973 Total fat (kg) Control 14.78 6 9.088 Endurance 13.98 6 5.156 Resistance 11.22 6 6.449 Arm fat Control 19.0 6 10.02 Endurance 16.0 6 5.23 Resistance 13.3 6 7.40 Arm lean mass (kg) Control 5.9 6 0.65 Endurance 6.3 6 0.45 Resistance 6.1 6 0.62 Arm fat (kg) Control 1.6 6 1.22 Endurance 1.3 6 0.57 Resistance 1.0 6 0.74 Leg fat Control 21.5 6 8.33 Endurance 20.1 6 4.48 Resistance 17.9 6 7.24 Leg lean mass (kg) Control 17.9 6 1.43 Endurance 19.0 6 1.41 Resistance 18. 3 6 1.54 Leg fat (kg) Control 5.5 6 3.36 Endurance 5.2 6 1.57 Resistance 4.4 6 2.417
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*Values are given as mean 6 SD. Signicant difference from the resistance group (p , 0.05). The change is a signicant difference from the resistance group (p , 0.05). Signicant difference from the endurance training group. kSignicant difference from the control group. {The change is a signicant difference from the control group (p , 0.05). #The change is a signicant difference from the endurance training group (p , 0.05).
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RESULTS
Table 1 shows the physical characteristics for each group and the variables between baselines. Baseline characteristics of the subjects in 3 groups did not differ signicantly. After 24 weeks of exercise training, the weight of the ETG and RTG continued to decrease (3%, 2%) but rose again after detraining, although there were no signicant differences between groups. As shown in Figure 1 for the cardiorespiratory exercise test, _ O2max by 17% and RTG by 12%. the ETG improved their V _ The results for VO2max from both the ETG and RTG were signicantly higher than for the CG after training and detraining (F[2,81] = 7.48, p = 0.001, partial h2 = 0.156), but there were no signicant differences between the 2 experimental groups. Figure 2 shows the RTG improved signicantly more in UBS (32%) than in the ETG (6%) and in the CG (6%) after training (F[2,81] = 8.0201, p = 0.001, partial h2 = 0.165). Moreover, although after detraining, the UBS of the RTG decreased, it still remained better than the baseline strength. Figure 3 shows the LBS in the RTG increased signicantly more (71%) than in both the ETG (12%) and CG (22%) (F[2,81] = 9.14, p ,0.001, partial h2 = 0.184), and the ETG was better in strength than the CG (p = 0.012) after training. Therefore, the training and detraining effects of LBS in the RTG were signicantly better than the ETG and CG in comparison to the baseline, and also within each group (F[2,81] = 5.91, p = 0.004, partial h2 = 0.127). Table 2 shows the means, SDs, and changes data for each of the body size tests for all 3 groups during different stages of the study. The RTG showed the greatest increase in arm size after training (F[2,81] = 3.17, p = 0.004, partial h2 = 0.073). However, the other variables for the body size showed no signicant differences within groups with regard to the waisthip ratio, waist, hip, and thigh after training and detraining. As shown in Table 3, the body fat percentage increased by 10.1% in the CG after training, whereas for the ETG and RTG, the fat percentage and mass decreased 0.40.6%. The total LM and arm LM in the RTG increased more signicantly than in the ETG and CG groups after training (total LM: F[2,81] = 3.49, p = 0.035, partial h2 = 0.079; arm LM: F[2,81] = 4.20, p = 0.007, partial h2 = 0.0.95) and also showed a steadier level of maintenance from the baseline. There were no signicant differences in body FM with regard to other parts of the body.
DISCUSSION
To the best of our knowledge, this is the rst study to compare the inuences of resistance and endurance training on body composition, body size, and physical performance with regard to detraining in young men. The major ndings of this study are as follows: (a) that both kinds of training were
effective in improving resistance and aerobic endurance and (b) that after 24 weeks of detraining, body weight, body size, and cardiovascular tness all went back to the baseline values, and only the RTG had strength and LM that were higher than the baseline values after detraining. _ O2max increased with both endurance and The LBS and V resistance training, whereas strength improved signicantly in the chest (UBS) and quadriceps (LBS) only with the latter. Our data support the notion that a short, moderate-intensity resistance training program produces substantial improvements in maximal muscle strength and an increase in lean weight (2,4,5). In our experiment, the RTG showed a signicant increase in LM, which proves the presence of muscle hypertrophy. Muscle hypertrophy is the increase in both myober size and the number of capillaries (34). The increased capillary supply of blood to the skeletal muscle may play a vital role in determining aerobic metabolic function (14). Research conducted by Hoff et al. (16) showed maximal strength training with emphasis on neural adaptations improved strength, particularly rate of force development, and improved aerobic endurance performance by improving work economy in trained young athletes. Their conclusions are echoed in our nding that resistance training _ O2max). Therefore, the improved endurance performance (V _ O2max) key mechanism of the endurance performance (V increase may be the increase in muscular work economy, myober size, and the associated changes in myober contractile properties induced by resistance training (14,16,34). In contrast, it is difcult to explain the discrepancy in the lower body strength response of endurance training. This is different from the conclusions of other research, because most studies conclude that endurance training has little or no effect in progressive increases of leg strength (19,31), but our research found increases in leg strength of 11.3%, and this could be because of the sedentary lifestyles of the young adults in our sample. Previous research has shown that endurance training for the initial period stimulates the contraction of the muscles and in this way increases the leg strength (9). Moreover, a running program is a kind of lowintensity strength training, because the person exercising works with their own body weight, and this is also effective in improving strength (9). Furthermore, short-term, intermediate, and high-intensity endurance training is benecial with _ O2max (15). Based on the principles regard to strengthening V of training specicity, resistance and endurance training induce distinct physical adaptations. Some studies investigating combinations of strength and endurance training found that such programs increased maximal oxygen uptake, muscle strength, and electromyography activity (14,31). However, our data support the notion that resistance and endurance training may interact to enhance rather than to hinder strength and endurance developments, in line with previous observations during training in young men (13). The acute effects of exercise training on changing body composition are still unconrmed, because some studies
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PRACTICAL APPLICATIONS
This study nds that both endurance and resistance training programs are effective interventions to enhance strength, cardiovascular tness, and body composition in nonobese, untrained young men. Specically, running can improve cardiovascular function and lower body strength, whereas whole-body resistance training not only benets strength but also enhances cardiovascular function. Moreover, either form of training alone can lead to training-specic improvements in body composition and body size, and there was also an
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fat mass in untrained, endurance- and resistance-trained men. Eur J Appl Physiol 84: 310320, 2001. kkinen, K, Alen, M, Kallinen, M, Newton, R, and Kraemer, W. 12. Ha Neuromuscular adaptation during prolonged strength training, detraining and re-strength-training in middle-aged and elderly people. Eur J Appl Physiol 83: 5162, 2000. kkinen, K, Alen, M, Kraemer, W, Gorostiaga, E, Izquierdo, M, 13. Ha kkinen, A, Valkeinen, H, Kaarakainen, E, Rusko, H, Mikkola, J, Ha Romu, S, Erola, V, Ahtiainen, J, and Paavolainen, L. Neuromuscular adaptations during concurrent strength and endurance training versus strength training. Eur J Appl Physiol 89: 4252, 2003. 14. Hepple, R, Mackinnon, S, Goodman, J, Thomas, S, and Plyley, M. _ O2peak and the Resistance and aerobic training in older men: effects on V capillary supply to skeletal muscle. J Appl Physiol 82: 13051310, 1997. 15. Hickson, RC. Interference of strength development by simultaneously training for strength and endurance. Eur J Appl Physiol Occup Physiol 45: 255263, 1980. 16. Hoff, J, Gran, A, and Helgerud, J. Maximal strength training improves aerobic endurance performance. Scand J Med Sci Sports 12: 288295, 2002. 17. Hubal, MJ, Gordish-Dressman, H, Thompson, PD, Price, TB, Hoffman, EP, Angelopoulos, TJ, Gordon, PM, Moyna, NM, Pescatello, LS, Visich, PS, Zoeller, RF, Seip, RL, and Clarkson, PM. Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37: 964972, 2005. 18. Karvonen, MJ, Kentala, E, and Mustala, O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn 35: 307315, 1957. 19. Knuttgen, HG. Strength training and aerobic exercise: Comparison and contrast. J Strength Cond Res 21: 973978, 2007. 20. Koutoubi, S and Huffman, FG. Body composition assessment and coronary heart disease risk factors among college students of three ethnic groups. J Natl Med Assoc 97: 784791, 2005. 21. Meyer, T, Auracher, M, Heeg, K, Urhausen, A, and Kindermann, W. Effectiveness of low-intensity endurance training. Int J Sports Med 28: 3339, 2007. 22. Moore, R, Thacker, E, Kelley, G, Musch, T, Sinoway, L, Foster, V, and Dickinson, A. Effect of training/detraining on submaximal exercise responses in humans. J Appl Physiol 63: 17191724, 1987. 23. Mujika, I and Padilla, S. Detraining: Loss of training-induced physiological and performance adaptations. Part I: Short term insufcient training stimulus. Sports Med 30: 7987, 2000. 24. Mujika, I and Padilla, S. Cardiorespiratory and metabolic characteristics of detraining in humans. Med Sci Sports Exerc 33: 413421, 2001. 25. Nelson, M, Story, M, Larson, N, Neumark-Sztainer, D, and Lytle, L. Emerging adulthood and college-aged youth: An overlooked age for weight-related behavior change. Obesity 16: 22052211, 2008. 26. Nindl, BC, Harman, EA, Marx, JO, Gotshalk, LA, Frykman, PN, Lammi, E, Palmer, C, and Kraemer, WJ. Regional body composition changes in women after 6 months of periodized physical training. J Appl Physiol 88: 22512259, 2000. 27. Pescatello, LS, Kelsey, BK, Price, TB, Seip, RL, Angelopoulos, TJ, Clarkson, PM, Gordon, PM, Moyna, NM, Visich, PS, Zoeller, RF, Gordish-Dressman, HA, Bilbie, SM, Thompson, PD, and Hoffman, EP. The muscle strength and size response to upper arm, unilateral resistance training among adults who are overweight and obese. J Strength Cond Res 21: 307313, 2007. 28. Poehlman, ET, Denino, WF, Beckett, T, Kinaman, KA, Dionne, IJ, Dvorak, R, and Ades, PA. Effects of endurance and resistance training on total daily energy expenditure in young women: A controlled randomized trial. J Clin Endocrinol Metab 87: 10041009, 2002. 29. Prestes, J, De Lima, C, Frollini, AB, Donatto, FF, and Conte, M. Comparison of linear and reverse linear periodization effects on maximal strength and body composition. J Strength Cond Res 23: 266274, 2009.
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ACKNOWLEDGMENTS
The authors thank all participants for their help and effort in this study. The study was supported by the National Science Council, 95-2413-H-006-010, Taiwan, ROC.
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