Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
This type of strength training is just as good for your cardiovascular health as running
A first experimental group did endurance training 3 times a week. With each workout, the women ran on a treadmill for 45-60 minutes. As the women got fitter, the researchers increased the treadmill's incline.
A second experimental group started doing circuit training 3 times a week. The circuit consisted of strength exercises, the researchers of which increased the load during the period.
Details about the circuit training are shown in the table below. Click on it for a larger version.
After 8 weeks, the LDL and glucose levels were significantly lower in the circuit training and treadmill groups than in the control group. The triglycerides concentration dropped in all groups.
"Moreover, no differential effects between the applied physical exercise programs were evidenced. Since the applied physical exercise programs lasted 8 weeks, it may be concluded that both types of exercise were equally effective with regard to changes in the observed parameters of cardiovascular risk."
"Circuit resistance training included exercises done with own body weight, weight machines and handheld weights. Since all participants were tested on their strength capacity prior to the study, individualized training programs were developed and applied throughout the study course. In addition, every two weeks, additional screening of the strength capacities was done, which allowed us to redesign the volume and intensity of training."
"Endurance training consisted of treadmill exercising, and prior to study, all participants were tested for their initial endurance capacity. The result of each participant was then recorded and used in the training design, which, together with training load monitoring, resulted in appropriate and precise workloads in each training session."
"Altogether, this design almost certainly influenced the efficacy of both physical exercise modalities."