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The physiological effects of step training with and without handweights
L Kravitz1, C J Cisar, C L Christensen
1Center for Exercise and Applied Human Physiology, University of New Mexico, Albuquerque.
The Journal of Sports Medicine and Physical Fitness
|December 1, 1993
Summary
Eight weeks of step training significantly improved aerobic capacity, body composition, and strength in college-aged females. Both handweight and no-handweight training methods yielded similar positive physiological effects.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Kinetics
Background:
- Step training is a common form of aerobic exercise.
- The addition of handweights may influence training adaptations.
- Understanding the physiological impact of different step training protocols is important for exercise prescription.
Purpose of the Study:
- To investigate the physiological effects of an eight-week step training program.
- To compare the outcomes of step training with and without the use of handweights.
Main Methods:
- Twenty-four college-aged females participated in the study.
- Pre- and post-training assessments included aerobic capacity tests (VO2max, VT-VO2, VT-HR), body composition analysis (hydrostatic weighing), anthropometric measurements (somatotypes), isokinetic strength testing, and leg press strength.
- Training interventions involved eight weeks of step training, with one group using handweights and the other not.
Main Results:
- Step training significantly improved maximal oxygen uptake rate (VO2max), ventilatory threshold oxygen uptake rate (VT-VO2), and ventilatory threshold heart rate (VT-HR).
- Significant reductions in percent body fat (%BF) and fat mass (FM) were observed, alongside improvements in endomorphic (ENDO) and mesomorphic (MESO) somatotype ratings.
- Strength gains were noted in arm flexion, forearm flexion and extension, and overall lower body strength (leg press).
- Crucially, similar improvements were observed in both the handweight and no-handweight training groups, indicating no significant additional benefit from using handweights in this protocol.
Conclusions:
- Eight weeks of step training is effective in enhancing aerobic fitness, improving body composition, and increasing muscular strength in college-aged females.
- The inclusion of handweights during step training did not produce significantly different physiological adaptations compared to step training without handweights.
- These findings suggest that basic step training is a valuable exercise modality for improving multiple physiological parameters.