Local muscle endurance (LME) is the ability of a muscle(s) to resist fatigue and is needed for daily activities of life such as climbing stairs, lifting/moving objects, and in sport contexts like rock climbing, mixed martial arts, cross-fit, kayaking and canoeing. Therefore, the investigators want learn how to improve LME and understand what in human bodies changes during exercise training to cause these changes. The investigators know that lifting weights improves muscle strength which is believed to improve LME. Specifically lifting less heavy weights (LLRET) for more repetitions leads to greater gains in LME opposed to heavier weights for fewer repetitions. Therefore, lifting less heavy weights likely causes greater changes in our muscles than lifting heavier weights that cause improvements in LME. Aerobic exercise preformed at high intensities in an interval format (HIIT) may also help improve LME by increasing our muscle's ability to produce energy during exercise. Therefore, the investigators want to see which of LLRET or HIIT leads to greater improvements in LME.
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Change in repetitions completed for 30% pre-training 1- Repetition maximum (Single leg Knee extension)
Timeframe: Change from baseline to 6 weeks
Change in Repetitions completed for 30% pre-training 1- Repetition maximum (Single leg Knee extension)
Timeframe: Change from baseline to 12 weeks
Change in CFPE index (Capillary to fiber ratio normalized to fiber perimeter)
Timeframe: Change from baseline to 12 weeks
Change in Maximal Citrate synthase (CS) Activity
Timeframe: Change from baseline to 12 weeks