|Looking for a pre-season training that's equally effective for men & women? If you have plenty of time, here you go...|
Well, if you have plenty of time, are willing to train in the AM, PM & evening and don't want to diet, here's an alternative that worked not in one, but in 34 subjects, in men and women and ... made the subjects faster, increased their endurance and did not cost them a single pound of lean muscle mass. Interested? Well, here are the details.
The study was conducted at the College of Physical Education at the Kyung Hee University in Korea (Seo. 2015). The subjects, 34 male and female athletes 18-21 yr old, who attended K University in Y City, who had not had physical or weight loss problems (BF 11% in the guys, 23% in the girls at the beginning of the study), participated in a training program that included high-intensity continuous running and stair climbing in the morning, low-intensity continuous running and circuit training in the afternoon, and a program of sit-ups and push-ups in the evening (see Table 1).
|Table 1: Overview of the training program (Seo. 2015)|
|While more doesn't help more, a high energy flux as high expenditures and high intakes are associated with sign. increases in resting metabolic rate (Bullough. 1995 | learn more)|
"① Chest-press, ② Biceps-curl, ③ Triceps extension, ④ Seated dip, ⑤ Shoulder press, ⑥ Real delt, ⑦ Switch foot box drill with barbell, ⑧ Squat barbell-jump, ⑨ Jerk, ⑩ Power clean, ⑪ Leg press, ⑫ Leg extension. Sit-up & Push-up program: ① V-up, ② Push-up, ③ Scissors kick, ④ Diamond Push-up, ⑤ Back extension, ⑥ Wide hands Push-up, ⑦ V-up combination" (Seo. 2015)And the results of this admittedly time-consuming and probably a bit over-the-top workout were impressive. Well, that's at least what the results of the DXA scans, the isokinetic strength tests, the Wingate and physical fitness tests say.
|Figure 1: Relative pre vs. post changes (%) in body composition as measured by DXA-scans (Seo. 2015).|
|Figure 2: Changes in selected parameters of aerobic & anaerobic performance and strength (Seo. 2015).|
- Bullough, Richard C., et al. "Interaction of acute changes in exercise energy expenditure and energy intake on resting metabolic rate." The American journal of clinical nutrition 61.3 (1995): 473-481.
- Foright, Rebecca. A high energy flux state attenuates the weight loss-induced energy gap by acutely decreasing hunger and increasing satiety and resting metabolic rate. Diss. Colorado State University, 2014.
- Pasiakos, Stefan M., et al. "Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial." The FASEB Journal 27.9 (2013): 3837-3847.
- Seo, Myong-Won, et al. "Effect of 8 weeks of pre-season training on body composition, physical fitness, anaerobic capacity, and isokinetic muscle strength in male and female collegiate taekwondo athletes." Journal of Exercise Rehabilitation 11.2 (2015): 101-107.