The importance of sports and physical activity for the maintenance and improvement of health and physical fitness is increasingly recognized. However, most people do not allow themselves the time to engage in a conventional, high volume - moderate intensity training program. A less time consuming, yet equally effective program could solve this problem.

PURPOSE: To investigate whether the VO2max and endurance capacity of healthy, untrained adults can be improved by a high-intensity - low volume exercise program using a whole body training device, the so called ROM machine.

METHODS: 16 healthy, untrained subjects (12 men, 4 women, age 36 ± 10 years) exercised for 8 weeks, 3 times a week. Net exercise time per session was 8 minutes. In every session, first the upper body was exercised for 4 minutes and then, after a short break, the lower body was exercised for the same length of time. The upper body exercise is more or less similar to rowing, with resistance in both movement directions. The lower body exercise can be described as deep stepping. Subjects were encouraged to train at their maximal intensity. Total net exercise time over eight weeks was 3 hours and 12 minutes. Before and after the training period, two tests on a cyle ergometer were conducted; one progressive test to determine VO2max, maximal power output (Wmax) and maximal heart rate (HRmax) and one constant power test until exhaustion at 80% VO2max to determine endurance capacity.

RESULTS: Both VO2max (39.6 ± 4.7 vs. 41.0 ± 4.8 ml/kg*min, p = 0.01) and Wmax (248 ± 64 vs. 272 ± 66 W, p < 0.01) increased significantly over the training period, while HRmax (182 ± 8 vs. 181 ±8 bpm) did not change. There was a significant increase of 72% in endurance time at 80% VO2max (14:51 ±6:31 vs. 25:31 ± 11:57min, p < 0.01).

CONCLUSION: Whole body, high-intensity training on the ROM training device is a time efficient way to improve VO2max and especially endurance capacity in healthy, untrained adults.

©2007The American College of Sports Medicine