Aerobic exercise training programs for the upper body.

Area of Science:

• Exercise Physiology
• Sports Science
• Human Performance

Background:

• Comprehensive physical conditioning programs can incorporate upper body or combined arm-leg training.
• Cross-training benefits between limbs are influenced by initial fitness, intensity, frequency, and duration of training.

Purpose of the Study:

• To evaluate the effectiveness of upper body and combined arm-leg training in physical conditioning.
• To determine the extent of cross-training benefits between upper and lower extremities.
• To identify optimal exercise prescription parameters for arm training.

Main Methods:

• Review of existing data on upper body and combined arm-leg training.
• Analysis of physiological adaptations (central and peripheral) to aerobic exercise.
• Comparison of training adaptations and cross-training effects.

Main Results:

• Upper body or combined training supports comprehensive physical conditioning.
• Significant cross-training benefits are limited; leg-only training is less effective.
• Upper body aerobic training induces central (cardiac output, stroke volume) and peripheral (arteriovenous oxygen difference) adaptations, improving peak oxygen uptake (VO2peak), particularly in the unfit.
• Training adaptations are more pronounced in the trained extremities.
• Arm exercise prescription based on leg-derived maximal heart rate may be inappropriate; arm workloads should be reduced by 50-60% compared to leg training workloads.

Conclusions:

• Upper body or combined arm-leg training is beneficial for physical conditioning.
• Limited cross-transfer of training effects necessitates specific limb focus.
• Aerobic arm training improves VO2peak, especially in untrained individuals, with specific considerations for heart rate and workload prescription.