Does Polarized Training Improve Performance in Recreational Runners?

2014 ◽  
Vol 9 (2) ◽  
pp. 265-272 ◽  
Author(s):  
Iker Muñoz ◽  
Stephen Seiler ◽  
Javier Bautista ◽  
Javier España ◽  
Eneko Larumbe ◽  
...  
Keyword(s):  
Training Program ◽  
Endurance Training ◽  
High Intensity ◽  
Ventilatory Threshold ◽  
Training Session ◽  
Moderate Intensity ◽  
Intervention Period ◽  
Low Intensity ◽  
Recreational Runners ◽  
The Impact

Purpose:To quantify the impact of training-intensity distribution on 10K performance in recreational athletes.Methods:30 endurance runners were randomly assigned to a training program emphasizing low-intensity, sub-ventilatory-threshold (VT), polarized endurance-training distribution (PET) or a moderately high-intensity (between-thresholds) endurance-training program (BThET). Before the study, the subjects performed a maximal exercise test to determine VT and respiratory-compensation threshold (RCT), which allowed training to be controlled based on heart rate during each training session over the 10-wk intervention period. Subjects performed a 10-km race on the same course before and after the intervention period. Training was quantified based on the cumulative time spent in 3 intensity zones: zone 1 (low intensity, <VT), zone 2 (moderate intensity, between VT and RCT), and zone 3 (high intensity, >RCT). The contribution of total training time in each zone was controlled to have more low-intensity training in PET (±77/3/20), whereas for BThET the distribution was higher in zone 2 and lower in zone 1 (±46/35/19).Results:Both groups significantly improved their 10K time (39min18s ± 4min54s vs 37min19s ± 4min42s, P < .0001 for PET; 39min24s ± 3min54s vs 38min0s ± 4min24s, P < .001 for BThET). Improvements were 5.0% vs 3.6%, ~41 s difference at post-training-intervention. This difference was not significant. However, a subset analysis comparing the 12 runners who actually performed the most PET (n = 6) and BThET (n = 16) distributions showed greater improvement in PET by 1.29 standardized Cohen effect-size units (90% CI 0.31–2.27, P = .038).Conclusions:Polarized training can stimulate greater training effects than between-thresholds training in recreational runners.

scholarly journals The Quantification of Within-Week Session Intensity, Duration, and Intensity Distribution Across a Season in Australian Football Using the Session Rating of Perceived Exertion Method

2018 ◽  
Vol 13 (7) ◽  
pp. 940-946 ◽  
Author(s):  
Farhan Juhari ◽  
Dean Ritchie ◽  
Fergus O’Connor ◽  
Nathan Pitchford ◽  
Matthew Weston ◽  
...  
Keyword(s):  
Intensity Distribution ◽  
Mixed Models ◽  
High Intensity ◽  
Perceived Exertion ◽  
Linear Mixed Models ◽  
Training Session ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Low Intensity ◽  
Australian Football

Context: Team-sport training requires the daily manipulation of intensity, duration, and frequency, with preseason training focusing on meeting the demands of in-season competition and training on maintaining fitness. Purpose: To provide information about daily training in Australian football (AF), this study aimed to quantify session intensity, duration, and intensity distribution across different stages of an entire season. Methods: Intensity (session ratings of perceived exertion; CR-10 scale) and duration were collected from 45 professional male AF players for every training session and game. Each session’s rating of perceived exertion was categorized into a corresponding intensity zone, low (<4.0 arbitrary units), moderate (≥4.0 and <7.0), and high (≥7.0), to categorize session intensity. Linear mixed models were constructed to estimate session duration, intensity, and distribution between the 3 preseason and 4 in-season periods. Effects were assessed using linear mixed models and magnitude-based inferences. Results: The distribution of the mean session intensity across the season was 29% low intensity, 57% moderate intensity, and 14% high intensity. While 96% of games were high intensity, 44% and 49% of skills training sessions were low intensity and moderate intensity, respectively. Running had the highest proportion of high-intensity training sessions (27%). Preseason displayed higher training-session intensity (effect size [ES] = 0.29–0.91) and duration (ES = 0.33–1.44), while in-season game intensity (ES = 0.31–0.51) and duration (ES = 0.51–0.82) were higher. Conclusions: By using a cost-effective monitoring tool, this study provides information about the intensity, duration, and intensity distribution of all training types across different phases of a season, thus allowing a greater understanding of the training and competition demands of Australian footballers.

Effect of moderate and high intensity training sessions on cardiopulmonary chemosensitivity and time-based characteristics of response in high performance rowers

2014 ◽  
Vol 6 (3) ◽  
Author(s):  
Tomasz Tomiak ◽  
Viktor Mishchenko ◽  
Elena Lusenko ◽  
Andrej Diachenko ◽  
Adam Korol
Keyword(s):  
Endurance Training ◽  
High Intensity ◽  
High Performance ◽  
National Level ◽  
Training Session ◽  
Recovery Phase ◽  
Moderate Intensity ◽  
Mean Power ◽  
Fast Kinetics ◽  
Peak Response

AbstractThe present study was performed to clarify fatigue-induced effects of a strenuous and moderate intensity endurance training session on temporary changes of cardiopulmonary (CP) chemosensitivity and fast kinetics response.Eleven high performance (national level) male rowers participated in this study [age 21.8 ±1.7 (range 18-25 years), 89.3 ±2.0 kg, 190.1 ±1.7 cm, VO2 max 67.9 ±1.1 ml·kg-1·min-1]. The studies involved three steps: 1) a study of effects related to a training session of moderate intensity, 2) effects of a high intensity session, and 3) an impact of a high intensity session on values of peak response. The high intensity session consisted of intermittent training loads made up of five sets of four repetitions of sixty-second work intervals (HR of 149-186 bt·min-1). The moderate intensity session consisted of unvarying type of exercise (HR of 138-167 bt·min-1). Measurements were made at rest before, 13-15, and 37-39 hours after the training session. In rebreathing tests ventilatory sensitivity to COWe found that a training session of high intensity resulted in a significant decrease in sensitivity to hypercapnia, an increase in CP sensitivity to hypoxia, a decrease in CP fast kinetics and stability of peak response 13-15 hours after the session vs. baseline. Mean power in a 6-min maximum test decreased, which was mainly determined by a decrease in mean power during the first 3 min and utilization of VO2max for a 6-min test. Moderate intensity of a training session resulted in an increase in ventilatory sensitivity to hypercapnia whereas sensitivity CP to hypoxia and fast kinetics remained unaffected.These results suggest that not only CP chemosensitivity to hypoxia but also CP chemosensitivity to hypercapnia are variable in high intensity endurance training. The variability related to the effect of fatigue in the recovery phase (up to 15-15 hours) after strenuous training sessions.

scholarly journals Endurance Training Regulates Expression of Some Angiogenesis-Related Genes in Cardiac Tissue of Experimentally Induced Diabetic Rats

Biomolecules ◽  
2021 ◽  
Vol 11 (4) ◽  
pp. 498
Author(s):  
Mojdeh Khajehlandi ◽  
Lotfali Bolboli ◽  
Marefat Siahkuhian ◽  
Mohammad Rami ◽  
Mohammadreza Tabandeh ◽  
...  
Keyword(s):  
Gene Expression ◽  
Endurance Training ◽  
Molecular Mechanisms ◽  
Cardiac Tissue ◽  
Critical Role ◽  
Diabetic Rats ◽  
Moderate Intensity ◽  
Pcr Analysis ◽  
Cardiac Tissues ◽  
The Impact

Exercise can ameliorate cardiovascular dysfunctions in the diabetes condition, but its precise molecular mechanisms have not been entirely understood. The aim of the present study was to determine the impact of endurance training on expression of angiogenesis-related genes in cardiac tissue of diabetic rats. Thirty adults male Wistar rats were randomly divided into three groups (N = 10) including diabetic training (DT), sedentary diabetes (SD), and sedentary healthy (SH), in which diabetes was induced by a single dose of streptozotocin (50 mg/kg). Endurance training (ET) with moderate-intensity was performed on a motorized treadmill for six weeks. Training duration and treadmill speed were increased during five weeks, but they were kept constant at the final week, and slope was zero at all stages. Real-time polymerase chain reaction (RT-PCR) analysis was used to measure the expression of myocyte enhancer factor-2C (MEF2C), histone deacetylase-4 (HDAC4) and Calmodulin-dependent protein kinase II (CaMKII) in cardiac tissues of the rats. Our results demonstrated that six weeks of ET increased gene expression of MEF2C significantly (p < 0.05), and caused a significant reduction in HDAC4 and CaMKII gene expression in the DT rats compared to the SD rats (p < 0.05). We concluded that moderate-intensity ET could play a critical role in ameliorating cardiovascular dysfunction in a diabetes condition by regulating the expression of some angiogenesis-related genes in cardiac tissues.

scholarly journals Therapist Characteristics and their Effect on Training Outcomes: What Counts?

2015 ◽  
Vol 43 (3) ◽  
pp. 374-380 ◽  
Author(s):  
Amanda Branson ◽  
Roz Shafran
Keyword(s):  
High Intensity ◽  
Clinical Performance ◽  
Clinical Skill ◽  
Individual Characteristics ◽  
Therapist Characteristics ◽  
Training Outcomes ◽  
Low Intensity ◽  
Cognitive Behavioural ◽  
The Impact ◽  
And Training

Background:Evidence exists for a relationship between individual characteristics and both job and training performance; however relationships may not be generalizable. Little is known about the impact of therapist characteristics on performance in postgraduate therapist training programmes.Aims:The aim of this study was to investigate associations between the grades of trainee Low-Intensity and High-Intensity cognitive behavioural therapists and individual characteristics.Method:Trainee Low-Intensity (n= 81) and High-Intensity (n= 59) therapists completed measures of personality and cognitive ability; demographic and course grade data for participants were collected.Results:Degree classification emerged as the only variable to be significantly associated with performance across assessments and courses. Higher undergraduate degree classifications were associated with superior academic and clinical performance. Agreeableness was the only dimension of personality to be associated (positively) with clinical skill. Age was weakly and negatively associated with performance.Conclusions:Relationships between individual characteristics and training outcomes are complex and may be context specific. These results could have important implications for the selection and development of therapists for Low or High-Intensity cognitive behavioural therapy (CBT) training.

Regional changes in capillary supply in skeletal muscle of high-intensity endurance-trained rats

1996 ◽  
Vol 81 (2) ◽  
pp. 619-626 ◽  
Author(s):  
D. Gute ◽  
C. Fraga ◽  
M. H. Laughlin ◽  
J. F. Amann
Keyword(s):  
Training Program ◽  
Endurance Training ◽  
High Intensity ◽  
Gastrocnemius Muscle ◽  
Citrate Synthase ◽  
Muscle Fiber Types ◽  
Numerical Density ◽  
Image Analyzer ◽  
Fiber Types ◽  
Capillary Supply

The objective of this study was to test the hypothesis that an endurance training program designed to produce recruitment of all extensor muscle fiber types during each exercise bout would stimulate capillary angiogenesis throughout rat gastrocnemius and soleus muscles. Male Sprague-Dawley rats were exercise trained 5 days/wk for 12–14 wk with exercise bouts consisting of a combination of high intensity (32 m/min on a 15% incline) and long duration (90 min/day). On completion of high-intensity endurance training (HIET) or cage activity [sedentary (Sed)], rat hindquarters were vascularly isolated and perfusion fixed with a modified Karnovsky's fixative. Capillary supply was measured in soleus and gastrocnemius muscles by using Olympus Cue 2 image-analyzer software. Capillary supply was reflected in measurements of capillary-to-fiber ratio, capillary numerical density, capillary surface area density, and capillary volume density on transversely cut tissue sections. HIET increased citrate synthase activity by 20 and 42% in the medial and long heads of the triceps brachii, respectively. Sarcomere lengths were similar in gastrocnemius and soleus muscles of Sed and HIET rats after fixation. All four indexes of capillary supply were significantly greater throughout the gastrocnemius muscle of HIET rats compared with Sed values. The relative increase in capillarity was greater in white than in red gastrocnemius muscle of HIET rats. HIET also increased capillary supply of soleus muscle. However, only capillary numerical density was statistically greater (19%) in HIET soleus compared with Sed. These results support the hypothesis that this training program would produce an increase in capillary supply in all extensor muscles.

Abstract 14433: High Intensity Exercise Training Safely Increases Cardiorespiratory Fitness in Patients With Hypertrophic Cardiomyopathy

Circulation ◽  
2020 ◽  
Vol 142 (Suppl_3) ◽  
Author(s):  
Katrin A Dias ◽  
James P Macnamara ◽  
Christopher M Hearon ◽  
Mitchel Samels ◽  
Aslan Turer ◽  
...  
Keyword(s):  
Hypertrophic Cardiomyopathy ◽  
Cardiorespiratory Fitness ◽  
High Intensity ◽  
Training Session ◽  
Interval Training ◽  
High Intensity Exercise ◽  
Moderate Intensity ◽  
Moderate Intensity Exercise ◽  
Wide Complex Tachycardia ◽  
High Intensity Interval

Introduction: Patients with hypertrophic cardiomyopathy (HCM) are excluded from high intensity activities due to perceived fear of sudden cardiac death. Observational data from athletes with HCM suggest that engaging in high intensity exercise (HIE) may be safe and is associated with higher cardiorespiratory fitness. Whether HIE can safely elicit a superior increase in fitness compared to moderate intensity exercise in patients with HCM is unclear. Methods: Nine HCM patients (49 ± 7 years, 3 female) were assessed for maximal oxygen uptake (VO 2 max, Douglas Bag method), cardiac output (Q c , acetylene rebreathing), and peripheral oxygen extraction (av-O 2 diff, Fick equation) before randomization and after 5 months of MIE or HIE training. Patients completed 3-4 sessions of MIE each week, while the HIE group also incorporated 1-2 supervised high intensity interval training sessions/week from month 3 onwards. Arrhythmias were monitored via pre-existing implantable cardiac defibrillators or implantable loop recorders placed prior to training. Results: Five months of MIE increased absolute VO 2 max by 3% and relative VO 2 max by 4%, while HIE consistently increased absolute VO 2 max by 6% and relative VO 2 max by 5% (Figure). Maximal Q c did not change after MIE but increased in all HIE patients (+1.2L/min, 95% CI -1.4 to 3.9), while maximal av-O 2 diff remained stable in both groups. Training compliance was 84 ± 15% in HIE and 93 ± 11% in MIE. There were no serious exercise-related adverse events in either group though two HIE subjects had arrhythmias at rest: 1) 14-beat run of wide complex tachycardia of uncertain mechanism given underlying conduction disease prior to a training session, and 2) 11 beats of non-sustained ventricular tachycardia prior to post exercise testing. Conclusions: Preliminary findings show that five months of HIE safely and consistently increased cardiorespiratory fitness in patients with HCM, though overall the improvements were comparable to MIE.

IBSE Training Feedback and Its Impact on the Design of the Next Training Program

2019 ◽  
pp. 122-143
Author(s):  
Kallia Katsampoxaki-Hodgetts ◽  
Stylianos Terzakis ◽  
Nikolaos Chaniotakis
Keyword(s):  
Training Program ◽  
Science Teachers ◽  
National Curriculum ◽  
Training Session ◽  
The World ◽  
Curriculum Guidelines ◽  
One Year ◽  
The University ◽  
The Impact ◽  
And Training

An inquiry science-based education is commonly followed in a variety of educational contexts around the world and is a key parameter in various national curriculum guidelines. The impetus of this chapter is to record the initial and final reactions of science teachers participating in a series of one-year action research and training program that took place in the University of Crete (UoC) in 2013-2016, identify their perception of the first training course, and explore the impact this data had on the program's redesign for the following training session by the technical board. Teacher reactions and responses regarding what they thought had, and had not, worked well in their classes were taken into account prior to re-designing the training program that the new teachers were going to join the following year. Looking into the general benefits as well as challenges, the authors also examined the overall effect of the UoC IBSE training program to participants as reported by both students and teachers.

Polarized Versus High-Intensity Multimodal Training in Recreational Runners

2019 ◽  
Vol 14 (1) ◽  
pp. 105-112 ◽  
Author(s):  
Andrew J. Carnes ◽  
Sara E. Mahoney
Keyword(s):  
Body Composition ◽  
Oxygen Uptake ◽  
Endurance Training ◽  
Maximal Oxygen Uptake ◽  
High Intensity ◽  
Time Trial ◽  
Lower Volume ◽  
High Zone ◽  
Multimodal Training ◽  
Recreational Runners

Purpose: This study longitudinally compared changes in running performance (5-km time trial) and fitness (maximal oxygen uptake [VO2max] and body composition [BC]) between polarized training and CrossFit Endurance (CFE) in recreational runners. Methods: Participants (N = 21) completed 12 wk of CFE or polarized endurance training (POL). Both groups trained 5 d·wk−1. POL ran 5 d·wk−1, whereas CFE ran 3 d·wk−1 and performed CrossFit 3 d·wk−1 (run + CrossFit 1 d·wk−1). Intensity was classified as low, moderate, or high (zone 1, 2, or 3) according to ventilatory thresholds. POL was prescribed greater volume (295 [67] min·wk−1), distributed as 85%/5%/10% in Z1/Z2/Z3. CFE emphasized a lower volume (110 [18] min·wk−1) distribution of 48%/8%/44%. Results: POL ran 283 (75.9) min·wk−1 and 47.3 (11.6) km·wk−1, both exceeding the 117 (32.2) min·wk−1 and 19.3 (7.17) km·wk−1 in CFE (P < .001). The POL distribution (74%/11%/15%) had greater total and percentage Z1 (P < .001) than CFE (46%/15%/39%), which featured higher percentage Z3 (P < .001). Time trial improved −93.8 (40.4) s (−6.21% [2.16%]) in POL (P < .001) and −84.2 (65.7) s (−5.49% [3.56%]) in CFE (P = .001). BC improved by −2.45% (2.59%) fat in POL (P = .02) and −2.62% (2.53%) in CFE (P = .04). The magnitude of improvement was not different between groups for time trial (P = .79) or BC (P = .88). Both groups increased VO2max (P ≤ .01), but with larger magnitude (P = .04, d = 0.85) in POL (4.3 [3.6] mL·kg·min−1) than CFE (1.78 [1.9] mL·kg·min−1). Conclusions: Recreational runners achieved similar improvement in 5-km performance and BC through polarized training or CFE, but POL yielded a greater increase in VO2max. Extrapolation to longer distances requires additional research.

scholarly journals Evaluation of a mandatory phishing training program for high-risk employees at a US healthcare system

2019 ◽  
Vol 26 (6) ◽  
pp. 547-552 ◽  
Author(s):  
William J Gordon ◽  
Adam Wright ◽  
Robert J Glynn ◽  
Jigar Kadakia ◽  
Christina Mazzone ◽  
...  
Keyword(s):  
High Risk ◽  
Training Program ◽  
Lower Risk ◽  
Healthcare Systems ◽  
Intervention Period ◽  
Substantial Impact ◽  
Hospital Employees ◽  
Mandatory Training ◽  
Before And After ◽  
The Impact

Abstract Objective The study sought to understand the impact of a phishing training program on phishing click rates for employees at a single, anonymous US healthcare institution. Materials and Methods We stratified our population into 2 groups: offenders and nonoffenders. Offenders were defined as those that had clicked on at least 5 simulated phishing emails and nonoffenders were those that had not. We calculated click rates for offenders and nonoffenders, before and after a mandatory training program for offenders was implemented. Results A total of 5416 unique employees received all 20 campaigns during the intervention period; 772 clicked on at least 5 emails and were labeled offenders. Only 975 (17.9%) of our set clicked on 0 phishing emails over the course of the 20 campaigns; 3565 (65.3%) clicked on at least 2 emails. There was a decrease in click rates for each group over the 20 campaigns. The mandatory training program, initiated after campaign 15, did not have a substantial impact on click rates, and the offenders remained more likely to click on a phishing simulation. Discussion Phishing is a common threat vector against hospital employees and an important cybersecurity risk to healthcare systems. Our work suggests that, under simulation, employee click rates decrease with repeated simulation, but a mandatory training program targeted at high-risk employees did not meaningfully decrease the click rates of this population. Conclusions Employee phishing click rates decrease over time, but a mandatory training program for the highest-risk employees did not decrease click rates when compared with lower-risk employees.

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