The global epidemic of overweight [body mass index (BMI) between 25 !"2# #$ and obesity (BMI%&!

) has become a ma'or health( social and economic b)rden It is estimated that at least *!! million ad)lts are obese( and approximately + , billion ad)lts are overweight -verweight and obesity are associated with increased mortality from cardiovasc)lar and metabolic ca)ses( whereas exercise training protects against premat)re cardiovasc)lar mortality .)rrent p)blic health g)idelines generally recommended that ad)lts acc)m)late at least +5! min per wee/ of moderate intensity exercise (5!0"1!0 of 23max) or a minim)m of 2! min of vigoro)s exercise (1!0 to 4!0 of 23max) at least three times per wee/ These recommendations appear diffic)lt to achieve for most people with one of the most common cited barriers being lac/ of time + There is evidence to s)ggest that a lower vol)me of exercise may confer health benefits 5or example( 6ee et al showed that apparently healthy elderly men who exercised once or twice per wee/ (so7called 88wee/end warriors99) had a lower ris/ of all7 ca)se mortality compared with sedentary co)nterparts .onsistent with these findings( a +47year follow7)p st)dy revealed that a single( vigoro)s wee/ly bo)t of physical activity was associated with prevention of cardiovasc)lar death among men and woman witho)t /nown cardiovasc)lar disease at the beginning of follow7)p These data s)ggest that it may be possible to red)ce cardiovasc)lar mortality with s)bstantially less exercise than is generally recommended( provided it is performed in a vigoro)s manner It has therefore been s)ggested that improving maxim)m oxygen )pta/e is more important than losing weight or simply engaging in increasing amo)nts of lower to moderate intensity physical activity 2 3eg)lar end)rance training improves physical fitness and recovery rate & The :merican .ollege of ;ports Medicine recommends moderate7intensity aerobic exercise for a minim)m of &! min on five days each wee/ or vigoro)s7intensity aerobic physical activity for a minim)m of 2! min on three day each wee/ to all healthy ad)lts aged +4 to ,5 years old * : significant decrease of fat free mass( total body fat and visceral fat res)lted in an overall red)ction of total body is +,(5 0 and the resting heart rate was red)ced significantly after completing the intervention period( inter alia thro)gh improved efficiency of peripheral m)scles and higher stro/e vol)me 3ecent st)dies showed that high intensity aerobic exercise is associated with greater cardiac benefits than exercise at low to moderate intensity 5 ;)b'ects9 relative pea/ oxygen )pta/e was significantly improved thro)gh both high7intensity training and contin)o)s end)rance training This might be d)e to increases in oxygen delivery as well as improved oxygen )tili<ation by active m)scles thro)gh greater capillari<ation and mitochondrial density, .ommonly( the type of end)rance exercise are cycling and r)nning In st)dies where an increase in m)scle strength in response to end)rance training was observed( cycling exercise was performed and lac/ of change in m)scle strength after end)rance training was noticed when other modes of exercise program (mostly r)nning) was applied It is in agreement with findings presented by I<=)ierdo et al (2)( which showed that end)rance trained cyclists demonstrated higher level of strength than r)nners It s)ggests that in contrast to r)nning( cycling exercise has potential to increase maximal m)scle strength. 7

;ignificant increases in m)scle strength were observed in m)scle gro)ps involved in cycling> increased wor/ capacity was paralleled by self7reported improvements in end)rance( leg m)scle strength and wal/ing distance> no m)scle damage was inflicted as reflected by )nchanged .? levels d)ring training( and no significant changes in m)scle morphology These findings s)ggest that end)rance training has a long7term beneficial effect in life 4

3eferences + T'ona( :@ et al. Low and High Volum of Intensive Endurance Training Significantly Improves Maximal xygen !pta"e after #$ wee"s of Training in Healthy Men A6-;one B 2!+&>4C +71 2 Do)hal 2 et al %hysiological &esponses of 'eneral vs Specific (ero)ic Endurance Exercise in Soccer :sian Bo)rnal of ;port Medicine 2!+&> *C2+&72! & ;loan( 3 A et al Impact of aero)ic training on cardiovascular reactivity to and recovery from challenge Asychosomatic Medicine.2!++> 1&(2)C+&*7*+ * 2as/ell( E 6 et al %hysical activity and pu)lic health* updated recommendation for adults from the (merican +ollege of Sports Medicine and the (merican Heart (ssociation. Medicine F ;cience in ;ports F @xercise 2!!1>&#C+*2&7&* 5 ?emi( - B and EislGff( H High,Intensity (ero)ic Exercise Training improves the heart in health and disease. Bo)rnal of .ardiop)lmonary 3ehabilitation F Arevention 2!+!> 30:27++ , 2ottenrot ?( et al Effect of High Intensity Training and +ontinous Endurance Training on (ero)ic +apacity and -ody +omposition in &ecreational (ctive &unners. Bo)rnal of ;port Medicine 2!+& > ++ C *4&744 1 Irandys M et al The Effect of Endurance Training on Muscle Strength in .oung/ Healthy Men in &elation to Hormonal Status Bo)rnal of Ahysiology and Aharmacology 2!!4> 54C #!7+!2 4 ;veen M 6 et al Endurance Training Improves 0itness and Strength in %atient with -ec"er Muscular 1ystrophy Brain -xford Bo)rnal 2!!4>+&+C242*7&+