Resistance training combined with bench-step aerobics enhances women's health profile

Purpose: The purpose of this study was to investigate the comprehensive phy siological alterations that take place during the combination of bench-step aerobics (BSA) and resistance exercise training. Methods: Thirty-five heal thy, active women were randomly assigned to one of four groups that either a) performed 25 min of BSA only (SA25); b) performed a combination of 25 mi n of BSA and a multiple-set upper and lower body resistance exercise progra m (SAR); c) performed 40 min of BSA only (SA40); or d) served as a control group (C), only performing activities of daily living. Direct assessments f or body composition, aerobic fitness, muscular strength, endurance, power, and cross-sectional area were performed 1 wk before and after 12 wk of trai ning. Results: All training groups significantly improved peak VO2 (3.7 to 5.3 mL O-2. kg(-1). min(-1)), with the greatest improvement observed in the SAR group (P = 0.05). Significant reductions in preexercise heart rates (8 -9 bpm) and body fat percent (5-6%) were observed in all training groups af ter training. Significant reductions in resting diastolic blood pressure we re observed for the SAR and SA40 groups (6.7 and 5.8 mm Hg, respectively). Muscular strength and endurance only improved significantly in the SAR grou p (21 and 11% respectively). All groups demonstrated increased lower body p ower (11-14%), but only the SAR group significantly improved upper body pow er (32%). Thigh muscle cross-sectional areas measured via magnetic resonanc e imaging (MRI) increased primarily for the SAR group. Conclusion: BSA is a n exercise modality effective for improving physical fitness and body compo sition in healthy women. The addition of resistance exercise appears to enh ance the total fitness profile by improving muscular performances, muscle m orphology, and cardiovascular fitness greater than from performing BSA alon e. Therefore, the inclusion of both modalities to an exercise program is mo st effective for improving total body fitness and a woman's health profile.