Adaptations to Short, Frequent Sessions of Endurance and Strength Training Are Similar to Longer, Less Frequent Exercise Sessions When the Total Volume Is the Same

Abstract

The hypothesis that the distribution of weekly training across several short sessions, as opposed to fewer longer sessions, enhances maximal strength gain without compromising maximal oxygen uptake was evaluated. Twenty-nine subjects completed an 8-week controlled parallel-group training intervention. One group ("micro training" [MI]: n = 21) performed nine 15-minute training sessions weekly, whereas a second group ("classical training" [CL]: n = 8) completed exactly the same training on a weekly basis but as three 45-minute sessions. For each group, each session comprised exclusively strength, high-intensity cardiovascular training or muscle endurance training. Both groups increased shuttle run performance (MI: 1,373 ± 133 m vs. 1,498 ± 126 m, p ≤ 0.05; CL: 1,074 ± 213 m vs. 1,451 ± 202 m, p < 0.001). In contrast to CL, MI increased peak oxygen uptake (3,744 ± 615 mL·min⁻¹ vs. 3,963 ± 753 mL·min⁻¹, p ≤ 0.05), maximal voluntary isometric (MVC) force of the knee extensors (646 ± 135 N vs. 659 ± 209 N, p < 0.001), MVC of the finger flexors (408 ± 109 N vs. 441 ± 131 N, p ≤ 0.05), and number of lunges performed in 2 minutes (65 ± 3 vs. 73 ± 2, p < 0.001). However, there were no significant differences between MI and CL on any measured parameters before or after the training intervention. In conclusion, similar training adaptations can be obtained with short, frequent exercise sessions or longer, less frequent sessions where the total volume of weekly training performed is the same.

Optimising training adaptations and performance in military environment

“…The improvement in maximal aerobic capacity was around 20% in all groups. Kilen et al 19 studied training adaptations of professional soldiers in two training groups: one performing nine 15-min training sessions per week ("microtraining") and the other performing three 45-min sessions ("traditional training") during 8 weeks with sessions of strength, high-intensity endurance training and muscle endurance. Both groups improved shuttle run performance but only the "microtraining" group improved peak oxygen uptake, grip strength, and loaded lunge performance.…”

Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis

“…Training frequencies can be interpreted across the whole spectrum, with some sports considering a 'high' frequency to be the equivalent of a 'low' frequency in other sports; for example, within basketball, the majority of the season is spent playing three games per week, whereby one or two dedicated RT sessions would be considered high frequency, compared to a sport such as rugby or American Football whereby that same frequency would be considered low. From a research perspective, there is also no clear definition of what constitutes high and low frequencies, with some studies for example labeling three sessions a week as low [28,29] frequency and some as high [30][31][32][33]. The authors, therefore, have not definitively classified any frequency as either being low or high but made comparisons as lower and higher.…”

“…Figure 1 illustrates that of the total studies identified, 142 articles were duplicates and, therefore, removed first. Following the application of the predetermined inclusion/exclusion criteria to both titles and abstracts of the identified studies, and with further inspection of the full text if required, a total of ten studies remained for further analysis [28][29][30][31][32][33][34][35][36][37].…”

An Intramuscular Injection of Mixed Testosterone Esters Does Not Acutely Enhance Strength and Power in Recreationally Active Young Men

“…The dominant arm was supported at shoulder height and fixed with the forearm supinated and the elbow angle at 90°, in a custom-made apparatus coupled to a strain gauge load cell (Tedea-Huntleigh Model No. 615, 2006, Herzliya Pituach, Israel;Kilen et al, 2015). The subjects performed 3 × 5-s maximal contractions interspersed with 55 s rest.…”