The Effects of Various High-Intensity Combined Resistance and Aerobic Training on Physical and Perceptual Outcomes in Recreationally Active Adults.

INTERVENTION: 7‐weeks of High‐Intensity Multimodal Training (HIMT) or Inter‐session Concurrent Training (CT). This is a matched pair 2‐arm randomised parallel trial (HIMT [intervention] v. CT [comparator]). What, how and where and when: The HIMT group will perform 4 HIMT sessions (i.e., combined high‐intensity aerobic and resistance/ bodyweight exercise during a single session). The rationale for this frequency is to enable participants meet physical activity guidelines across both training modes. Training sessions will vary each week to sustain variety and interest. Participants will be encouraged to take a rest day after 2 consecutive training days to promote appropriate recovery. Training will be conducted face to face in small groups (3‐8 participants) at participants' choice of training location: ‐ UTS Moore Park ‐ Neutral Bay F45 ‐ Yowie Bay Scout Hall In the event more than 8 participants are scheduled into a session, an additional instructor will be involved in session delivery to maintain this supervision ratio (1:8). Training sessions will involve: HIMT programs will be matched to the comparator for weekly frequency, duration (total and net work), exercise selection, and prescribed intensity. Participants will be asked to refrain from participation in additional high‐intensity aerobic and/ or resistance exercise and competitive/ recreational sport during the study. HIMT programs will commence each session with a 5 minute warm up circuit using bodyweight resistance or 50% of working weight or ergometer resistance (for exercises using external weight or ergometers) involving all major muscle groups followed by dynamic stretching. Session instructors will then provide a group overview of the session format including exercise CONDITION: Cardiovascular ‐ Normal development and function of the cardiovascular system Mental Health ‐ Studies of normal psychology, cognitive function and behaviour Metabolic and Endocrine ‐ Normal metabolism and endocrine development and function Muscular Strength ;Cardiorespiratory Fitness ;Physical Activity Behaviours;Healthy, recreationally active adults;Perceptual Responses to Exercise;Hormonal responses to exercise; ; Muscular Strength; ; Cardiorespiratory Fitness ; ; Physical Activity Behaviours ; Healthy, recreationally active adults ; Perceptual Responses to Exercise ; Hormonal responses to exercise Musculoskeletal ‐ Normal musculoskeletal and cartilage development and function PRIMARY OUTCOME: Muscular Strength (lower body)[One repetition maximum (barbell parallel back squat) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Muscular strength (upper body)[One repetition maximum (barbell flat bench press) Baseline (testing day 1) after 7‐weeks training (testing day 1)] SECONDARY OUTCOME: Anthropometry: Body Mass Inde X(BMI)[BMI calculation: height (stadiometer), body mass (scales) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Anthropometry: Hip circumference[Circumference (tape measure) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Anthropometry: Waist circumference[Circumference (tape measure) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Anthropometry: Waist: Hip ratio[Circumference (tape measure) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Behavioural regulation during exercise [Behavioural Regulation in Exercise Questionnaire (BREQ‐2) Baseline (day 1 testing), after 7‐weeks training (day 1 testing), 4‐weeks after completion of the training program] Body composition: Bone mineral content[Dual Energy X‐Ray Absorptiometry (DEXA) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Body composition: Fat mass[Dual Energy X‐Ray Absorptiometry (DEXA) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Body composition: Lean mass[Dual Energy X‐Ray Absorptiometry (DEXA) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Cardiorespiratory Fitness[Cycle Ergometer Graded Exercise Test with metbaolic cart (peak oxygen uptake, peak power output) Baseline (testing day 1) after 7‐weeks training (testing day 1)] Exercise Enjoyment[Validated short version of the Physical Activity Enjoyment Scale (PACES‐S) Post each acute exercise session at baseline and after 7‐weeks training (test day 2, 3, 4), weekly during the 7‐weeks of training, baseline (day 1 testing), after 7‐weeks training (day 1 testing), 4‐weeks after completion of the training program] Exercise session compliance[Continuous HR monitoring (FT7, Polar Electro, Kempele, Finland or lionheart F45, Australia) during exercise sessions will be used to calculate the percentage of time spent at or above a high level of exercise intensity (i.e. >77% HRmax) Continuously during each exercise session (i.e., participant will be fitted with a HR monitor at the beginning of each exercise session and remove it at the completion of each exercise session). Compliance to be determined after the completion of each exercise session. ] Heart rate[Polar (FT7, Polar Electro, Kempele, Finland) or lionheart (F45, Australia) HR monitor During cardiorespiratory fitness test (baseline and post‐training tests Day 1), during acute training sessions (baseline and after 7‐weeks training tests Day 2, 3, 4), during all training sessions] Hormonal response to exercise (cortisol)[Venous blood sampling (serum assays) Baseline and after 7‐weeks training (testing day 2, 3, and 4: 10 mins pre and 30 mins post acute exercise session [HIMT, aerobic, resistance])] Hormonal response to exercise (human growth hormone)[Venous blood sampling (serum assays) Baseline and after 7‐weeks training (testing day 2, 3, and 4: 10 mins pre and 30 mins post acute exercise session [HIMT, aerobic, resistance])] Hormonal response to exercise (insulin‐growth factor‐1)[Venous blood sampling (serum assays) Baseline and after 7‐weeks training (testing day 2, 3, and 4: 10 mins pre and 30 mins post acute exercise session [HIMT, aerobic, resistance])] Hormonal response to exercise (testosterone: cortisol ratio)[Venous blood sampling (serum assays) Baseline and after 7‐weeks training (testing day 2, 3, and 4: 10 mins pre and 30 mins post acute exercise session [HIMT, aerobic, resistance])] Hormonal response to exercise (total testosterone)[Venous blood sampling (serum assays) Baseline and after 7‐weeks training (testing day 2, 3, and 4: 10 mins pre and 30 mins post acute exercise session [HIMT, aerobic, resistance])] Perceived Pain [Perceived pain visual analogue scale (VAS) (0‐10) Prior to each acute exercise session at baseline and after 7‐weeks training (test day 2, 3, 4), prior to each training session] Perceived Recovery Status[Perceived Recovery Status (0‐10) Scale Prior to each acute exercise session at baseline and after 7‐weeks training (test day 2, 3, 4), prior to each training session] Physical Activity Behaviour[Godin‐Shephard Leisure‐Time Physical Activity Questionnaire (via online survey) Baseline (day 1 testing), after 7‐weeks training (day 1 testing), 4‐weeks after completion of the training program, weekly during the 7‐weeks of training] Self‐efficacy during physical activity [Self‐efficacy for exercise (SEE) scale Baseline (day 1 testing), after 7‐weeks training (day 1 testing), 4‐weeks after completion of the training program] Session attendance[Number of sessions attended At the completion of each exercise session] Session‐Rating of Perceived Exertion[S‐RPE (0‐10) scale Post each acute exercise session at baseline and after 7‐weeks training (test day 2, 3, 4), ; post each training session] Subjective Training Quality[Subjective Training Quality 3‐item questionnaire Post each acute exercise session at baseline and after 7‐weeks training (test day 2, 3, 4), ; post each training session] Training load completed[Volume‐load (i.e., weight lifted Xrepetitions Xrounds, bodyweight Xrepetitions Xrounds, distance Xresistance). Volume‐load will be recorded during each exercise session and finalised at the completion of each exercise session. ] INCLUSION CRITERIA: ‐ Apparently healthy, recreationally active adults that have been participating in at least 30 minutes of moderate or 20 minutes of vigorous activity on at least 3 days per week for the last 6 months. At least 1 of these training sessions must be resistance training (e.g., lifting weights, bodyweight training). This is to ensure participants are accustomed to both aerobic and resistance exercise stimuli (at a level reaching physical activity guidelines) to account for the possible confounding effects of training status. 6 months was chosen as the minimum participation duration to be currently recreationally active as this is reflects a time period where individuals have participated long enough to experience possible health benefits. Approximately 50% of participants drop out within the first 6 months. ‐ Aged 18‐65 years. ‐ Male and female. ‐ This study welcomes participants from Indigenous Australian backgrounds, those who identify as LGBTIQ+ and those