Effect of once a week endurance exercise on fitness status in sedentary subjects

Abstract

Objective: To study whether 3-months aerobic exercise training at moderate intensity once a week can increase fitness status in healthy sedentary young men.

Material and method: Randomized controlled study was performed in 37 sedentary young men, 18 to 25 years old. The exercise group (19) was assigned to work on bicycle ergometry at 60% of maximal effort, once a week for 12 weeks. The control group (18) lived a normal life style. Before and after training, aerobic fitness (VO2(max)), resting heart rate, lipid profile, and isokinetic power and strength of shoulder and knee were evaluated.

Results: In the exercise group, there was a significant increase in most fitness parameters compared with control, VO2(max) (19.7%), isokinetic power and strength of shoulder and knee (14.9%), and resting heart rate decreased (7.4%).

Conclusion: Moderate-intensity training once a week for at least 12 weeks was sufficient to increase aerobic fitness in sedentary young men. This low frequency of exercise training may be used to encourage sedentary individuals for more compliance with physical activity.