Training Techniques to Improve Endurance Exercise Performances

Abstract

In previously untrained individuals, endurance training improves peak oxygen uptake (V. O2peak), increases capillary density of working muscle, raises blood volume and decreases heart rate during exercise at the same absolute intensity. In contrast, sprint training has a greater effect on muscle glyco(geno)lytic capacity than on muscle mitochondrial content. Sprint training invariably raises the activity of one or more of the muscle glyco(geno)lytic or related enzymes and enhances sarcolemmal lactate transport capacity. Some groups have also reported that sprint training transforms muscle fibre types, but these data are conflicting and not supported by any consistent alteration in sarcoplasmic reticulum Ca 2+ ATPase activity or muscle physicochemical H + buffering capacity. While the adaptations to training have been studied extensively in previously sedentary individuals, far less is known about the responses to high-intensity interval training (HIT) in already highly trained athletes. Only one group has systematically studied the reported benefits of HIT before competition. They found that ≥6 HIT sessions, was sufficient to maximally increase peak work rate (Wpeak) values and simulated 40km time-trial (TT40) speeds of competitive cyclists by 4 to 5% and 3.0 to 3.5%, respectively. Maximum 3.0 to 3.5% improvements in TT40 cycle rides at 75 to 80% of Wpeak after HIT consisting of 4-to 5-minute rides at 80 to 85% of Wpeak supported the idea that athletes should train for competition at exercise intensities specific to their event. The optimum reduction or 'taper' in intense training to recover from exhaustive exercise before a competition is poorly understood. Most studies have shown that 20 to 80% single-step reductions in training volume over 1 to 4 weeks have little effect on exercise performance, and that it is more important to maintain training intensity than training volume. Progressive 30 to 75% reductions in pool training volume over 2 to 4 weeks have been shown to improve swimming performances by 2 to 3%. Equally rapid exponential tapers improved 5km running times by up to 6%. We found that a 50% single-step reduction in HIT at 70% of Wpeak produced peak ~6% improvements in simulated 100km time-trial performances after 2 weeks. It is possible that the optimum taper depends on the intensity of the athletes'preceding training and their need to recover from exhaustive exercise to compete. How the optimum LEADING ARTICLE

The Effects of High-Intensity Interval Training in Well-Trained Rowers

“…Our finding that Vo 2peak improved by 7.0% following HIT is in agreement with previous research in runners, swimmers, and cyclists 17 and is likely to be the main contributing factor in the greater performance improvement following HIT. Several studies have shown an increase in Vo 2peak of 5% to 15%, following various HIT methods.…”

“…While there is limited research regarding the effects of HIT on TT performance in rowers, other studies have shown improvements in running and cycling time trial performance following HIT. 17 A comprehensive review on HIT 3 has shown performance improvements of between 3% to 8.3% following interval training at maximal and supramaximal intensities. In runners, HIT has been associated with ~3% improvements in 5-km 20 and 10-km 21 running times in middleand long-distance runners.…”

“…Between each interval, subjects continued rowing at 40% of their PkPO until their heart rate returned to ≤70% of its maximum, as used in previous studies. 17 When this was achieved, subjects were to start their next interval. If the recovery time between intervals was longer than 5 minutes, subjects were instructed to stop rowing and wait until their heart rate dropped to the target value.…”

Changes in spatial memory and BDNF expression to concurrent dietary restriction and voluntary exercise

“…Muscle contraction during exercise induces a cascade of cardiovascular and muscoskeletal adaptations resulting in improved delivery and utilization of oxygen and nutrients in the working muscles (Taivassalo et al, 2000), thus, enhancing exercise endurance (Kubukeli et al, 2002). EODF-induced increase in running distance could be related to modifications in lipid and protein metabolism subsequent to increased corticosterone levels (Challet et al, 1995).…”

High-Intensity Interval Training Versus Moderate-Intensity Continuous Training in the Prevention/Management of Cardiovascular Disease

“…HIIT has long been used in the athletic setting as a means of enhancing physical performance, [41][42][43][44][45][46] but only more recently in the clinical context for the prevention and management of chronic disease. Thus, the utility of HIIT, relative to MICT, in ameliorating the specific symptoms and adverse effects of those at risk of or afflicted with CVD is not well understood.…”