intervals 3 times better than normal aerobic work

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Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: a randomized study.

Circulation. 2007 Jun 19;115(24):3086-94. Epub 2007 Jun 4.


Twenty-seven patients with stable postinfarction heart failure who were undergoing optimal medical treatment, including beta-blockers and angiotensin-converting enzyme inhibitors (aged 75.5+/-11.1 years; left ventricular [LV] ejection fraction 29%; VO2peak 13 mL x kg(-1) x min(-1)) were randomized to either moderate continuous training (70% of highest measured heart rate, ie, peak heart rate) or aerobic interval training (95% of peak heart rate) 3 times per week for 12 weeks or to a control group that received standard advice regarding physical activity.


VO2peak increased more with aerobic interval training than moderate continuous training (46% versus 14%, P<0.001) and was associated with reverse LV remodeling. LV end-diastolic and end-systolic volumes declined with aerobic interval training only, by 18% and 25%, respectively; LV ejection fraction increased 35%, and pro-brain natriuretic peptide decreased 40%. Improvement in brachial artery flow-mediated dilation (endothelial function) was greater with aerobic interval training, and mitochondrial function in lateral vastus muscle increased with aerobic interval training only.

CONCLUSIONS: Exercise intensity was an important factor for reversing LV remodeling and improving aerobic capacity, endothelial function, and quality of life in patients with postinfarction heart failure. These findings may have important implications for exercise training in rehabilitation programs and future studies.

Now if you can get that kind of result in elderly people i think the younger people need to get working a little harder and put that news paper down when doing cardio in the gym!!

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J Strength Cond Res. 2008 Apr 15

Physical Performance and Cardiovascular Responses to an Acute Bout of Heavy Resistance Circuit Training versus Traditional Strength Training.

Circuit training effectively reduces the time devoted to strength training while allowing an adequate training volume to be achieved. Nonetheless, circuit training has traditionally been performed using relatively low loads for a relatively high number of repetitions, which is not conducive to maximal muscle size and strength gain. This investigation compared physical performance parameters and cardiovascular load during heavy-resistance circuit (HRC) training to the responses during a traditional, passive rest strength training set (TS). Ten healthy subjects (age, 26 +/- 1.6 years; weight, 80.2 +/- 8.78 kg) with strength training experience volunteered for the study.

Testing was performed once weekly for 3 weeks. On day 1, subjects were familiarized with the test and training exercises. On the subsequent 2 test days, subjects performed 1 of 2 strength training programs: HRC (5 sets x (bench press + leg extensions + ankle extensions); 35-second interset rest; 6 repetition maximum [6RM] loads) or TS (5 sets x bench press; 3-minute interset rest, 6RM loads). The data confirm that the maximum and average bar velocity and power and the number of repetitions performed of the bench press in the 2 conditions was the same; however, the average heart rate was significantly greater in the HRC compared to the TS condition (HRC = 129 +/- 15.6 beats.min, approximately 71% maximum heart rate (HRmax), TS = 113 +/- 13.1 beats.min, approximately 62% HRmax; P < 0.05).

Thus, HRC sets are quantitatively similar to traditional strength training sets, but the cardiovascular load is substantially greater. HRC may be an effective training strategy for the promotion of both strength and cardiovascular adaptations.

Transform conclusion - strength training need not be just for strength benefits it can also get you fit. Jesus the exercise selection is pants also, think of the results if they used decent exercises.

Do one set - rest 1mins - repeat for 3 sets of 10reps, no thanks i would rather getting it done quicker and get my fitness up also.