Virtual Training Based on Supersets vs. Concurrent Training in Women.
Condition: Healthy Volunteers
Study type: Interventional

Summary: 
      There are different forms of physical activity proven to improve muscular strength and
      cardiorespiratory fitness. One of them is concurrent training, which is defined as the
      combination of two or more physical capacities in the same session (resistance and endurance
      training). Another modality is superset training, which is characterized by performing two or
      more exercises for the same muscle group, or a different muscle group, consecutively, with
      minimal recovery between them.

      To date, the evidence has shown studies comparing different resistance training protocols,
      vs. aerobic training, and vs. concurrent training, performed in various ways, on muscle
      strength and cardiorespiratory fitness. Most of these studies involved men with resistance
      training experience, and little research linked women. It should be noted that no study found
      has used virtual training to test the effects of superset training compared to concurrent
      training in women with low to moderate levels of physical activity.

      Therefore, this study aims to identify the effect of a superset training program vs. a
      concurrent training program on muscle strength, cardiorespiratory fitness, motivation,
      adherence, and health-related quality of life in women with a low to moderate level of
      physical activity for eight weeks virtually.
    

Detailed description: 
      Sixty women will be randomly assigned to two groups (superset and concurrent). The
      interventions will be carried out virtually asynchronously, only sessions 1, 5, 9, 13, 17,
      and 21 will be supervised synchronously. Follow-up will be done through WhatsApp messages.
      Both groups will have a training frequency of 3 times a week for eight weeks. In the training
      sessions, strength exercises with self-loading (crunches, one leg squat, side plank, push up,
      deadlift, lumbar extension stretch, row, glute bridge, front raise) and/or aerobic exercises
      (floor tape squat, jumping jacks, skaters). Each group will execute the same number of series
      and repetitions during the 8 weeks, the performance of strength exercises will be
      standardized at 45 bpm throughout the protocol, and aerobic exercises at 70 bpm. Intensity
      will be controlled by resting between sets, starting with 90 seconds in week one, decreasing
      by 15 seconds every two weeks until reaching 45 seconds.

      Each participant will have initial and final evaluations to measure muscle strength in lower,
      middle, and upper kinetic chains. Queen's College test will be used to assess
      cardiorespiratory fitness, BREQ-2, and SF-12 questionnaires will be used to measure
      motivation and health-related quality of life respectively.
    

Intervention name(s): Superset; Concurrent
Intervention type(s): Behavioral; Behavioral
Intervention description(s): A strength circuit training will be performed in a supersets fashion. Three strength circuit training in three blocks.
One leg squat, side plank, and push up.
Deadlift, lumbar extension stretch, and row.
Glute bridge, crunches, and front raise.; Six resistance exercises in a traditional fashion: three exercises for the lower body (one leg squat, deadlift, and glute bridge). Three exercises for the upper body (push up, row, and front raise). And three aerobic exercises (floor tap squat, jumping jacks, and skaters).
Allocation: Randomized
Intervention model: Parallel Assignment
Masking: None (Open Label)
Primary purpose: Treatment
Keywords: Resistance training; Superset resistance training; Concurrent training; Virtual training