Some Interesting Research

This was a review of some studies, and the text below is yet another review of the review. In addition, I can see other problems with the data, namely, the improvements noted were only for a 1.5 mile run. Still, I thought I would share and let everyone make up their own mind and/or promote discussion.

What I found particularly interesting was the overall conclusion:

The reviewer concluded that the additon of heavy leg resistance exercises to an existng aerobic training regimen appeared most promising for improving aerobic fitness in USAF personnel to help them pass the annual fitness test.

The Influence of Nontraditional Training Modalities on
Physical Performance: Review of the Literature, by O’Hara,
Serres, Traver, Wright, Vojta and Eveland, in Aviation,
Space, and Environmental Medicine, 2012

The Review

The reviewer begins by notng that the American College of Sports Medicine (ACSM) guidelines for improving muscular strength, endurance and aerobic ftness are currently used by the Air Force (USAF) to produce fitness instructions for their personnel. As a result, USAF ftness assessment is based around four tests: waist circumference, a 1.5-mile run, a 1-mile walk, and push-ups and sit-ups for 1-minute. The walking test is performed where there is medical reason why personnel are unable to perform the run.
Failure to pass the test leads to a requirement to go through a 42 – 90 day reconditoning period before a retest is performed.

The reviewer explains that it is estmated that 90% of active duty airmen in the USAF pass their annual fitness test. However, the remaining 10–15% struggle to pass the annual fitness test despite following instructons based on ACSM recommendations for physical training. The guidelines specify that individuals should exercise for a minimum of 3 – 5 tmes weekly, at an exercise intensity that is 60 – 90% of age-adjusted predicted maximum heart rate (220 – age in years) for a total of 150 – 300 minutes per week of moderate or vigorous actvity. For resistance exercise, it is also recommended that individuals perform a minimum of 8 – 10 separate exercises that train all major muscle groups, including the arms, chest, back, shoulders, abdomen, and legs. It is suggested that minimum of one set of 8 – 12 repetitions is performed to fatgue for these exercises. Consequently, traditonal USAF training typically involves
mainly aerobic actvity, such as running, 3 – 5 times weekly at 60 – 90% of maximum heart rate for 30 – 60 minutes followed by muscular strength and endurance training, usually push-ups and sit-ups. Consequently, there is an interest in alternatve methods of
training that may produce better results. Such alternatve methods include heavy resistance training, kettlebell training, CrossFit and agility training.

What did the reviewer do?

The reviewer investgated four forms of non-traditonal training modalites, including heavy leg resistance training for the legs, CrossFit training, kettlebell training, and agility training.

Heavy resistance training for the legs

The reviewer suggest that heavy leg resistance training may better prepare individuals to meet USAF ftness standards. Based on various studies involving concurrent resistance and aerobic training, where the aerobic training is less than traditonal USAF training methods, the reviewer suggests that these methods can provide an improved preparation for the tests than current approaches. Moreover, studies show that heavy resistance training with the legs leads to increased muscle fber type recruitment as well as a higher
lactate threshold and consequently improved endurance performance.

CrossFit training

CrossFit training has not been studied in the academic literature. However, it is characterized by high intensity, circuit-training type actvity, with short rest intervals between sets and high exercise heart rates. Proponents of this type of training suggest that the neuroendocrine responses to this form of exercise lead to beneficial anatomical adaptatons. However, the literature regarding the relatonship between the neuroendocrine responses to exercise and subsequent adaptatons is currently conficting and it is not certain that such adaptations are affected by the release of diferent hormones following exercise. Moreover, the frequent and high-intensity nature of the program, combined with the relatve difculty of some of the exercises, has drawn many critcisms from within the strength and conditioning community.

Kettlebell training

The reviewer notes that one of the main attractions of kettlebell training programs is their simplicity. A small number of studies have been carried out in respect of investgating typical, dynamic kettlebell routnes and the heart rates and percentage of VO2-max involved in performing them. The studies certainly indicate that kettlebell training is capable of improving aerobic performance.

Agility training

The reviewer explains that agility training, such as those programs involving reactve drills, directonal force change drills, foot speed drills, agility ladder runs, and hurdle crossings have also been used to help improve physical ftness. In this case, the reviewer notes two studies that have been performed on service personnel and found that it is able to improve various measurements of both cognitive and physical performance, including aerobic capacity.

What did the reviewer conclude?

The reviewer concluded that the addition of heavy leg resistance exercises to an existng aerobic training regimen appeared most promising for improving aerobic fitness in USAF personnel to help them pass the annual fitness test.

KEY POINTS

Concurrent resistance and aerobic training may be superior to traditonal methods for helping service personnel pass their annual fitness test.


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PLEASE NOTE: I did in fact pay for this material and this is the only article that I shared with anyone.