The effects of three different training protocols on beginners in eight weeks

Abstract

The aim of this study was to compare three different methods of training in order to determine the effectiveness on weight loss in relation to body composition in adults. One hundred subjects aged 18 to 38 years, with a BMI equal to or greater than 27 and a body fat percentage greater than 22% for women and 12% for men, were enrolled in this study. They were subdivided into 3 groups that followed a different protocol. Before to start the training protocols was detected the starting level of fitness by a test of maximal oxygen consumption, VO2 max and maximal strength tests that it was detected by one maximal repetition of the major muscle groups; this has allowed to draw up personalized training cards, with specific loads for each participant of the project. However, to detect the health conditions blood tests were made. Particularly, we checked glucose, BUN, total cholesterol, triglycerides, HDL and LDL as well as CK and LDH (markers of health status of the muscles). The three different training protocols are called ERE (Endurance-Resistance-Endurance), ECE (Endurance-Circuit-Endurance) and CIRCUIT TRAINING. The ERE protocol included three parts: the first and the third phase were aerobic in which the heart rate was 65% of the maximum. The central anaerobic phase in which there were the involvement of different areas through the use of muscle strength machines. The intensity of the exercises was maintained at 60-70% of maximal repetitions. The ECE protocol was different just in the central part, in which it required repetitions of free body exercises with an intensity maintained at 50% of maximal repetitions. Obviously, the CIRCUIT TRAINING protocol was the central part of the previous protocol. At the end of the eight weeks of training all the determinations (body composition and blood tests) was made. The results obtained suggest that the optimum methods for the purpose of improvement of the physical form (increase lean body mass at the expense of fat mass) is Endurance-Circuit-Endurance that is the combination of aerobic and circuit training. Future studies are needed in order to confirm this preliminary results.