Effect of Once a Week Endurance Exercise on Fitness Status in Sedentary Subjects
Ashira Hiruntrakul MSc*, Ratanavadee Nanagara MD**, Alongkot Emasithi PhD*, Katarina T Borer PhD***
Affiliation : * Department of Physiotherapy, Faculty of Associated Medical Science, Khon Kaen University, Khon Kaen, Thailand ** Department of Medicine, Faculty of Medicine, Khon Kaen University, Khon Kaen, Thailand *** Division of Kinesiology, Department of Movement Science, University of Michigan, Ann Arbor, USA
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 (VO2max), 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, VO2max
(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.
Keywords : Endurance exercise, VO2max, Strength, Frequency, Health status
