The Annual Training Periodization of 8 World Champions in Orienteering

2015 ◽  
Vol 10 (1) ◽  
pp. 29-38 ◽  
Author(s):  
Espen Tønnessen ◽  
Ida S. Svendsen ◽  
Bent R. Rønnestad ◽  
Jonny Hisdal ◽  
Thomas A. Haugen ◽  
...  
Keyword(s):  
Interval Training ◽  
Training Data ◽  
Training Volume ◽  
Continuous Training ◽  
Weekly Training ◽  
Individual Session ◽  
Training Frequency ◽  
Cross Training ◽  
Preparatory Phase ◽  
One Year

One year of training data from 8 elite orienteers were divided into a transition phase (TP), general preparatory phase (GPP), specific preparatory phase (SPP), and competition phase (CP). Average weekly training volume and frequency, hours at different intensities (zones 1–3), cross-training, running, orienteering, interval training, continuous training, and competition were calculated. Training volume was higher in GPP than TP, SPP, and CP (14.9 vs 9.7, 11.5, and 10.6 h/wk, P < .05). Training frequency was higher in GPP than TP (10 vs 7.5 sessions/wk, P < .05). Zone 1 training was higher in GPP than TP, SPP, and CP (11.3 vs 7.1, 8.3, and 7.7 h/wk, P < .05). Zone 3 training was higher in SPP and CP than in TP and GPP (0.9 and 1.1 vs 1.6 and 1.5 h/wk, P < .05). Cross-training was higher in GPP than SPP and CP (4.3 vs 0.8 h/wk, P < .05). Interval training was higher in GPP than TP, SPP, and CP (0.7 vs 0.3 h/wk, P < .05). High-intensity continuous training was higher in GPP than CP (0.9 vs 0.4 h/wk, P < .05), while competition was higher in SPP and CP than in TP and GPP (1.3 and 1.5 vs 0.6 and 0.3 h/wk, P < .01). In conclusion, these champion endurance athletes achieved a progressive reduction in total training volume from GPP to CP via a shortening of each individual session while the number of training sessions remained unchanged. This decrease in training volume was primarily due to a reduction in the number of hours of low-intensity, non-sport-specific cross-training.

scholarly journals Influence of Interval Training Frequency on Time-Trial Performance in Elite Endurance Athletes

2020 ◽  
Vol 17 (9) ◽  
pp. 3190
Author(s):  
Espen Tønnessen ◽  
Jonny Hisdal ◽  
Bent R. Ronnestad
Keyword(s):  
Time Trial ◽  
Interval Training ◽  
Endurance Athletes ◽  
Training Volume ◽  
Time Trial Performance ◽  
Performance Improvements ◽  
Frequency Group ◽  
Training Frequency ◽  
The Impact ◽  
Trial Performance

Purpose: To determine the impact of interval training frequency in elite endurance athletes. It was hypothesized that two longer sessions would elicit greater performance improvements and physiological adaptation than four shorter sessions at the same intensity. Methods: Elite cross-country skiers and biathletes were randomly assigned to either a high-frequency group (HF group) (5 M, 1 F, age 22 (19–26), VO2max 67.8 (65.5–70.2) mL/kg/min) doing four short interval sessions per week or a low-frequency group (LF group) (8 M, 1 F, age 22 (18–23), VO2max 70.7 (67.0–73.9) mL/kg/min) doing two longer interval sessions. All interval sessions were performed at ~85% of maximum heart rate, and groups were matched for total weekly training volume. Pre- and post-intervention, athletes completed an 8 km rollerski time-trial, maximal oxygen uptake (VO2max) test, and an incremental, submaximal exercise test. Results: The LF group had a statistically significant improved time-trial performance following the intervention (p = 0.04), with no statistically significant changes in the HF group. Similarly, percentage utilization of VO2max at anaerobic threshold (p = 0.04) and exercise economy (p = 0.01) were statistically significantly improved following the intervention in the LF group only. No statistically significant changes in VO2max were observed in either group. Conclusions: Two longer interval sessions appear superior to four shorter sessions per week in promoting endurance adaptations and performance improvements in elite endurance athletes. Despite matched training volume and exercise intensity, the larger, more concentrated exercise stimulus in the LF group appears to induce more favorable adaptations. The longer time between training sessions in the LF group may also have allowed athletes to recover more effectively and better “absorb” the training. These findings are in line with the “best practice” observed by many of the world’s best endurance athletes.

Efeitos de Protocolos de Treinamento Intervalado e Contínuo na Reabilitação de Indivíduos Cardiopatas

2018 ◽  
Vol 22 (1) ◽  
pp. 53
Author(s):  
Adriano Sakaida Del Giudice ◽  
Israel Gustavo Guedes Sene ◽  
José Geraldo Rodrigues de Moraes Junior ◽  
Anderson Martelli ◽  
Lucas Delbim
Keyword(s):  
Cardiac Rehabilitation ◽  
Cardiovascular Events ◽  
Interval Training ◽  
Training Volume ◽  
Efficacy And Safety ◽  
High Intensity Interval Training ◽  
Continuous Training ◽  
Functional Reserve ◽  
High Intensity Interval ◽  
Acute Results

O objetivo do presente estudo foi investigar os resultados agudos e crônicos dos métodos e protocolos de exercício contínuo moderado - ECM e intermitente de alta intensidade -HIIT como investidas reabilitativas para indivíduos com intercorrências cardiovasculares, principalmente, em indivíduos com alto risco de infarto do miocárdio - IAM e compará-los em função de sua eficácia e segurança. Os estudos analisados proporcionaram resultados agudos semelhantes entre os protocolos HIIT e ECM, principalmente, quando comparados ao principal objetivo, neste caso, preservar a integridade física dos indivíduos praticantes e incrementar sua reserva funcional. Quanto às respostas crônicas, os protocolos de treinamento HIIT apresentaram resultados adaptativos positivos nas funções fisiológicas e morfológicas se mostrando como uma alternativa de grande efetividade para a reabilitação cardíaca, em função de seu baixo volume total de treinamento, podendo ser de grande ajuda se incluído como alternativa de trabalho para reabilitação de patologias e intercorrências cardiovasculares.Palavras-chaves: Reabilitação Cardíaca. Treinamento Intervalado. Cardiopatas.AbstractThe objective of the present study was to investigate the acute and chronic outcomes of the methods and protocols of continuous training (CT) and high intensity interval training (HIIT) as rehabilitative interventions for individuals with cardiovascular events, especially in individuals at high risk of acute myocardial infarction (AMI) and to compare them for their efficacy and safety. The analyzed studies provided similar acute results between the HIIT and ECM protocols, mainly when compared to the main objective, in this case, to preserve the physical integrity of the practicing individuals and to increase their functional reserve. Regarding the chronic responses, the HIIT training protocols presented positive adaptive results in the physiological and morphological functions, showing itself as a highly effective alternative for cardiac rehabilitation due to its low total training volume, and could be of great help if included as a work alternative for the rehabilitation of pathologies and cardiovascular intercurrences.Keywords: Cardiac Rehabilitation. Interval Training. Cardiovascular Diseases.

scholarly journals Effects of training frequency on muscular strength for trained men under volume matched conditions

PeerJ ◽  
2021 ◽  
Vol 9 ◽  
pp. e10781
Author(s):  
Emil Johnsen ◽  
Roland van den Tillaar
Keyword(s):  
Muscular Strength ◽  
Perceived Exertion ◽  
Bench Press ◽  
Upper Body ◽  
Training Volume ◽  
Back Squat ◽  
Weekly Training ◽  
Training Frequency ◽  
Squat Exercise

Background In resistance training, the role of training frequency to increase maximal strength is often debated. However, the limited data available does not allow for clear training frequency “optimization” recommendations. The purpose of this study was to investigate the effects of training frequency on maximal muscular strength and rate of perceived exertion (RPE). The total weekly training volume was equally distributed between two and four sessions per muscle group. Methods Twenty-one experienced resistance-trained male subjects (height: 1.85 ± 0.06 m, body mass: 85.3 ± 12.3 kg, age: 27.6 ± 7.6 years) were tested prior to and after an 8-week training period in one-repetition maximum (1RM) barbell back squat and bench press. Subjects were randomly assigned to a SPLIT group (n = 10), in which there were two training sessions of squats and lower-body exercises and two training sessions of bench press and upper-body exercises, or a FULLBODY group (n = 11), in which four sessions with squats, bench press and supplementary exercises were conducted every session. In each session, the subjects rated their RPE after barbell back squat, bench press, and the full session. Results Both groups significantly increased 1RM strength in barbell back squat (SPLIT group: +13.25 kg; FULLBODY group: +14.31 kg) and bench press (SPLIT group: +7.75 kg; FULLBODY group: +8.86 kg) but training frequency did not affect this increase for squat (p = 0.640) or bench press (p = 0.431). Both groups showed a significant effect for time on RPE on all three measurements. The analyses showed only an interaction effect between groups on time for the RPE after the squat exercise (p = 0.002). Conclusion We conclude that there are no additional benefits of increasing the training frequency from two to four sessions under volume-equated conditions, but it could be favorable to spread the total training volume into several training bouts through the week to avoid potential increases in RPE, especially after the squat exercise.

scholarly journals Acute and Chronic Effects of Low-Volume High-Intensity Interval Training Compared to Moderate-Intensity Continuous Training on Glycemic Control and Body Composition in Older Women with Type 2 Diabetes

Obesities ◽  
2021 ◽  
Vol 1 (2) ◽  
pp. 72-87
Author(s):  
Alexis Marcotte-Chénard ◽  
Dominic Tremblay ◽  
Marie-Michelle Mony ◽  
Pierre Boulay ◽  
Martin Brochu ◽  
...  
Keyword(s):  
Body Composition ◽  
Older Women ◽  
Interval Training ◽  
Moderate Intensity ◽  
Continuous Training ◽  
Glucose Levels ◽  
Mild Hyperglycemia ◽  
Low Volume ◽  
High Intensity Interval

Objective: To compare the acute and chronic effects of low-volume high-intensity interval training (HIIT) to moderate-intensity continuous training (MICT) on glycemic control, body composition and continuous glucose monitoring (CGM) in older women with type 2 diabetes (T2D). Methods: Thirty older women (68 ± 5 years) with T2D were randomized in two groups—HIIT (75 min/week) or MICT (150 min/week). Glucose homeostasis (A1c, glucose, insulin, HOMA-IR2) and body composition (iDXA) were measured before and after the 12-week exercise intervention. During the first and last week of training (24-h before and 48-h after exercise), the following CGM-derived data were measured: 24-h and peak glucose levels, glucose variability and time spent in hypoglycemia as well as severe and mild hyperglycemia. Results: While lean body mass increased (p = 0.035), total and trunk fat mass decreased (p ≤ 0.007), without any difference between groups (p ≥ 0.81). Fasting glucose levels (p = 0.001) and A1c (p = 0.014) significantly improved in MICT only, with a significant difference between groups for fasting glucose (p = 0.02). Neither HIIT nor MICT impacted CGM-derived data at week 1 (p ≥ 0.25). However, 24-h and peak glucose levels, as well as time spent in mild hyperglycemia, decreased in HIIT at week 12 (p ≤ 0.03). Conclusion: These results suggest that 12 weeks of low-volume HIIT is enough to provide similar benefit to MICT for body composition and improve the acute effect of exercise when measured with CGM.

scholarly journals High-intensity interval training and energy management education, compared with moderate continuous training and progressive muscle relaxation, for improving health-related quality of life in persons with multiple sclerosis: study protocol of a randomized controlled superiority trial with six months’ follow-up

BMC Neurology ◽  
2021 ◽  
Vol 21 (1) ◽  
Author(s):  
Nadine Patt ◽  
Jan Kool ◽  
Ruth Hersche ◽  
Max Oberste ◽  
David Walzik ◽  
...  
Keyword(s):  
Energy Management ◽  
Muscle Relaxation ◽  
Interval Training ◽  
Progressive Muscle Relaxation ◽  
Continuous Training ◽  
Related Quality ◽  
Health Related ◽  
Superiority Trial ◽  
High Intensity Interval

Abstract Background Persons with multiple sclerosis (PwMS) often have reduced aerobic capacity and report fatigue as the most disabling symptom impacting their health-related quality of life (HRQoL). A multidisciplinary rehabilitation approach is recommended for successful management of symptoms, although there is little supporting evidence. The aim of this study is to evaluate the effect of a multimodal therapy approach, including endurance training and patient education, during a three-week inpatient rehabilitation stay, on HRQoL in PwMS at six months follow-up. Inpatient energy management education (IEME) + high-intensity interval training (HIIT) will be compared with progressive muscle relaxation (PMR) + moderate continuous training (MCT). Methods This study has a two-armed single-blind randomized controlled superiority trial design. One hundred six PwMS-related fatigue (relapsing-remitting or chronic progressive phenotypes; Expanded Disability Status Scale (EDSS) ≤ 6.5) will be recruited at the Valens clinic, Switzerland, and randomized into either an experimental (EG) or a control group (CG). EG: participants will perform IEME twice and HIIT three times per week during the three-week rehabilitation stay. IEME is a group-based intervention, lasting for 6.5 h over three weeks. HIIT contains of five 1.5-min high-intensive exercise bouts on a cycle ergometer at 95–100% of peak heart rate (HRpeak), followed by active breaks of unloaded pedalling for 2 min to achieve 60% of HRpeak. CG: participants will perform PMR twice and MCT three times per week during the three-week rehabilitation stay, representing local usual care. PMR consists of six 1-h relaxation group sessions. MCT consists of 24-min continuous cycling at 65% of HRpeak. The primary outcome is HRQoL (Physical and Mental Component Summaries of the Medical Outcome Study 36-item Short Form Health Survey; SF-36), measured at entry to the clinic (baseline, T0), three weeks after T0 (T1) and at four (T2) and six (T3) months after T0. Secondary outcomes comprise cardiorespiratory fitness, inflammatory markers (measured at T0 and T1), fatigue, mood, self-efficacy, occupational performance, physical activity (measured at T0, T1, T2 and T3) and behaviour changes in energy management (measured at T2 and T3). Discussion This study will provide detailed information on a multimodal therapy approach to further improve rehabilitation for PwMS. Trial registration This trial was prospectively registered at ClinicalTrials.gov (NCT04356248; 22 April 2020).

scholarly journals Comparison of the Effect of Different Resistance Training Frequencies on Phase Angle and Handgrip Strength in Obese Women: A Randomized Controlled Trial

2020 ◽  
Vol 17 (4) ◽  
pp. 1163 ◽  
Author(s):  
Stefania Toselli ◽  
Georgian Badicu ◽  
Laura Bragonzoni ◽  
Federico Spiga ◽  
Paolo Mazzuca ◽  
...  
Keyword(s):  
Resistance Training ◽  
Phase Angle ◽  
Handgrip Strength ◽  
Menopausal Status ◽  
Obese Women ◽  
Intervention Period ◽  
Obese People ◽  
Significant Group ◽  
Weekly Training ◽  
Training Frequency

Phase angle (PA) is a strong predictor of sarcopenia, fragility, and risk of mortality in obese people, while an optimal muscular function and handgrip strength (HS) are required to perform different daily activities. Although there is a general agreement that resistance training improves health status in obese people, the optimal weekly training frequency for PA and physical performance parameters is not clear. This study aimed to compare the effects of different weekly resistance training frequencies performed over a 24 week exercise program on PA and HS in obese people. Forty-two women (56.2 ± 9.1 years, body mass index (BMI) 37.1 ± 4.9 kg/m2) were randomly allocated to one of two groups: a group with a high weekly training frequency of three times a week (HIGH, n = 21) and a group that performed only one weekly session (LOW, n = 21). The groups trained with an identical exercise intensity and volume per session for 6 months. Before and after the intervention period, the participants were assessed for anthropometric measures, bioimpedance analysis, and HS. There was a significant group × time interaction (p < 0.05) for waist circumference, bioimpedance reactance divided by body height (Xc/H), PA, and HS measures. In addition, only the HIGH group increased Xc/H, PA, and HS after the intervention period (p < 0.05), even after adjusting for weight loss and menopausal status. Physical exercise performed three times a week promotes better adaptations in PA and HS when compared with the same program performed once a week in obese women.

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