HELGERUD, J., K. HKYDAL, E. WANG, T. KARLSEN, P. BERG, M. BJERKAAS, T. SIMONSEN, C. HELGESEN, N. HJORTH, R. BACH, and J. HOFF. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med. Sci. Sports Exerc., Vol. 39, No. 4, pp. 665-671, 2007. Purpose: The present study compared the effects of aerobic endurance training at different intensities and with different methods matched for total work and frequency. Responses in maximal oxygen uptake (VO2max), stroke volume of the heart (SV), blood volume, lactate threshold (LT), and running economy (CR) were examined. Methods: Forty healthy, nonsmoking, moderately trained male subjects were randomly assigned to one of four groups:1) long slow distance (70% maximal heart rate; HRmax); 2) lactate threshold (85% HRmax); 3) 15/15 interval running (15 s of running at 90-95% HRmax followed by 15 s of active resting at 70% HRmax); and 4) 4 4 min of interval running (4 min of running at 90-95% HRmax followed by 3 min of active restingat 70% HRmax). All four training protocols resulted in similar total oxygen consumption and were performed 3 dIwk j1 for 8 wk. Results: High-intensity aerobic interval training resulted in significantly increased VO2max compared with long slow distanceandlactate-thresholdtrainingintensities(P G 0.01). The percentage increases for the 15/15 and 4 4 min groups were 5.5 and 7.2%, respectively, reflecting increases in VO2max from 60.5 to 64.4 mLIkg j1 Imin j1 and 55.5 to 60.4 mLIkg j1 Imin j1 . SV increased significantly by approximately 10% after interval training (P G 0.05). Conclusions: High-aerobic intensity endurance interval training is significantly more effective than performing the same total work at either lactate threshold or at 70% HRmax, in improving VO2max. The changes in VO2max correspond with changes in SV, indicating a close link between the two. Key Words: LACTATE THRESHOLD, AEROBIC POWER, 4 4-MIN INTERVALS, 15/15 TRAINING, STROKE VOLUME, BLOOD VOLUME

Aerobic high-intensity intervals improve VO2max more than moderate training.

Top soccer players do not necessarily have an extraordinary capacity in any of the areas of physical performance. Soccer training is largely based on the game itself, and a common recruitment pattern from player to coach and manager reinforces this tradition. New developments in understanding adaptive processes to the circulatory system and endurance performance as well as nerve and muscle adaptations to training and performance have given rise to more effective training interventions. Endurance interval training using an intensity at 90-95% of maximal heart rate in 3- to 8-minute bouts have proved to be effective in the development of endurance, and for performance improvements in soccer play. Strength training using high loads, few repetitions and maximal mobilisation of force in the concentric mode have proved to be effective in the development of strength and related parameters. The new developments in physical training have important implications for the success of soccer players. The challenge both for coaches and players is to act upon the new developments and change existing training practice.

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Endurance and strength training for soccer players: physiological considerations.

Determination of an 'anaerobic threshold' plays an important role in the appreciation of an incremental cardiopulmonary exercise test and describes prominent changes of blood lactate accumulation with increasing workload. Two lactate thresholds are discerned during cardiopulmonary exercise testing and used for physical fitness estimation or training prescription. A multitude of different terms are, however, found in the literature describing the two thresholds. Furthermore, the term 'anaerobic threshold' is synonymously used for both, the 'first' and the 'second' lactate threshold, bearing a great potential of confusion. The aim of this review is therefore to order terms, present threshold concepts, and describe methods for lactate threshold determination using a three-phase model with reference to the historical and physiological background to facilitate the practical application of the term 'anaerobic threshold'.

Methodological approach to the first and second lactate threshold in incremental cardiopulmonary exercise testing.

Running economy, which has traditionally been measured as the oxygen cost of running at a given velocity, has been accepted as the physiological criterion for 'efficient' performance and has been identified as a critical element of overall distance running performance. There is an intuitive link between running mechanics and energy cost of running, but research to date has not established a clear mechanical profile of an economic runner. It appears that through training, individuals are able to integrate and accommodate their own unique combination of dimensions and mechanical characteristics so that they arrive at a running motion which is most economical for them. Information in the literature suggests that biomechanical factors are likely to contribute to better economy in any runner. A variety of anthropometric dimensions could influence biomechanical effectiveness. These include: average or slightly smaller than average height for men and slightly greater than average height for women; high ponderal index and ectomorphic or ectomesomorphic physique; low percentage body fat; leg morphology which distributes mass closer to the hip joint; narrow pelvis and smaller than average feet. Gait patterns, kinematics and the kinetics of running may also be related to running economy. These factors include: stride length which is freely chosen over considerable running time; low vertical oscillation of body centre of mass; more acute knee angle during swing; less range of motion but greater angular velocity of plantar flexion during toe-off; arm motion of smaller amplitude; low peak ground reaction forces; faster rotation of shoulders in the transverse plane; greater angular excursion of the hips and shoulders about the polar axis in the transverse plane; and effective exploitation of stored elastic energy. Other factors which may improve running economy are: lightweight but well-cushioned shoes; more comprehensive training history; and the running surface of intermediate compliance. At the developmental level, this information might be useful in identifying athletes with favourable characteristics for economical distance running. At higher levels of competition, it is likely that 'natural selection' tends to eliminate athletes who failed to either inherit or develop characteristics which favour economy.

Biomechanics and Running Economy

STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF. Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1089-1094, 2008. Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (VO2max) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined. Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in VO2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters. Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-

Maximal Strength Training Improves Running Economy in Distance Runners

The aim of this study was to investigate heart rate threshold (HRT) related exercise intensities by means of two endurance cycle ergometer tests using blood lactate concentration [La], pulmonary ventilation (VE), oxygen uptake (VO2), heart rate (HR) and electromyogram (EMG) activity of working muscle. Firstly, 16 healthy female students [age, 21.4 (SD 2.8) years; height, 167.1 (SD 5.1) cm; body mass 62.7 (SD 7.1) kg] performed an incremental exercise test (10 W each minute) on an electrically braked cycle ergometer until they felt exhausted. The HRT and lactate turn point (LTP) were assessed by means of computer-aided linear regression break point analysis from the relationship of HR or [La] to power output. No significant difference was found between HRT and LTP for all the variables measured. Secondly, two endurance tests (ET) of 20 min duration were performed by 7 subjects. The first (ET I) was performed at an exercise intensity which was about 10% lower than the power output at HRT [61.2 (SD 3.1)% maximal oxygen uptake (VO2max)], the second (ET II) at an exercise intensity about 10% higher than the power output at HRT [79.2 (SD 3.4) % VO2max]. The parameters measured showed a clear steady state in ET I. All mean values were lower than values at HRT [power, 138.7 (SD 18.9) W; HR, 172.1 (SD 4.7) beats.min-1; VO2, 2.2 (SD 0.3) l.min-1; VE, 54.0 (SD 9.1) l.min-1; [La], 3.7 (SD 1.1) mmol.l-1; EMG, 81.1 (SD 24.0) microV] except HR which was the same.(ABSTRACT TRUNCATED AT 250 WORDS)

Heart rate threshold related to lactate turn point and steady-state exercise on a cycle ergometer.

Among the methods for determining anaerobic threshold (AT), the heart rate (HR) method seems to be the simplest. On the other hand, many conflicting results from comparing this method with others have been presented over the last 10 years. Therefore, the aim of this study was to compare the heart rate threshold (HRT) with the lactate turn point (LTP)-"second" break point of dependence of lactate (LA) to power output, ventilatory threshold (VT) and threshold determined by electromyography (EMGAT), all determined by the same exercise test and evaluated by the same computer algorithm. A group of 24 female students [mean age 20.5 (SD 1.6) years, maximal oxygen consumption 48.8 (SD 4.7) ml.kg-1.min-1] performed an incremental exercise test on a cycle ergometer (modified Conconi test) starting with an initial power output (PO) of 40 W with intensity increments of 10 W.min-1 until the subjects were exhausted. The HRT, LTP and EMGAT determination was done by computer-aided break-point regression analysis from dependence of functional measures on PO. The same computer algorithm was used for VT determination from the relationship between ventilation (V) and oxygen uptake (VO2) or carbon dioxide output (VCO2).(ABSTRACT TRUNCATED AT 250 WORDS)

Verification of the heart rate threshold.

The energy demand of running on a treadmill was studied in different groups of trained athletes of both sexes. We have not found any significant differences in the net energy cost (C) during running (expressed in J·kg−1·m−1) between similarly trained groups of men and women. For men and women respectively in adult middle distance runnersC=3.57±0.15 and 3.65±0.20, in adult long-distance runnersC=3.63±0.18 and 3.70±0.21, in adult canoeistsC=3.82±0.34 and 3.80±0.24, in young middle-distance runnersC=3.84±0.18 and 3.78±0.26 and in young long-distance runnersC=3.85±0.12 and 3.80±0.24. This similarity may be explained by the similar training states of both sexes, resulting from the intense training which did not differ in its relative intensity and frequency between the groups of men and women. A negative relationship was found between the energy cost of running and maximal oxygen uptake\((\dot V_{O_{2max} } )\) expressed relative to body weight (for menr=−0.471,p<0.001; for womenr=−0.589,p<0.001). In contrast, no significant relationship was found in either sex between the energy cost of running and\(\dot V_{O_{2max} } \). We conclude therefore that differences in sports performance between similarly trained men and women are related to differences in\(\dot V_{O_{2max} } \cdot kg^{ - 1} \). The evaluation ofC as an additional characteristic during laboratory tests may help us to ascertain, along with other parameters, not only the effectiveness of the training procedure, but also to evaluate the technique performed.

Energy cost of running in similarly trained men and women.

The relationships between \(\dot V_{O_2 } \) at rest, \(\dot V_{O_{2max} } \) and \(\dot V_{O_2 } \) during submaximal work on a treadmill with body weight, height and lean body mass assessed by densitometry were analyzed annually in 39 boys aged 11 to 18 years. Interindividual differences in \(\dot V_{O_2 } \) at rest and \(\dot V_{O_{2max} } \) during growth depended in the first place on interindividual differences in lean body mass, to a lesser extent on differences in body weight and least on differences in height. Intersubject differences in \(\dot V_{O_2 } \) during submaximal work were primarily conditioned by differences in body weight, due to the fact that, at a given running speed, energy output depends on body weight. The differences in submaximal \(\dot V_{O_2 } \) depended to a lesser extent on differences in lean body mass and least on differences in height. The relationships between \(\dot V_{O_2 } \) increments and increases in body dimensions were somewhat different in 90 boys between the ages of 11 and 15 years: \(\dot V_{O_{2max} } \) increments were determined primarily by changes in body weight and height, changes in lean body mass being of secondary importance. Increases in submaximal \(\dot V_{O_2 } \) were influenced decisively by increments in body weight, followed by increments in lean body mass and least by increments in height. In the equation y=a·x b expressing the relationship of \(\dot V_{O_{2max} } \) at the ages of 14 and 15 years were 0.87 and 0.88 in relation to body weight, 2.63 and 2.72 in relation to height. These values are significantly higher than the theoretical values of 0.67 for body weight and 2.00 for height. Similar significant differences from these theoretical values were found for all values between the ages of 11 and 15 years.

V. Bunc

Papers

Heart rate threshold related to lactate turn point and steady-state exercise on a cycle ergometer.

Verification of the heart rate threshold.

Energy cost of running in similarly trained men and women.

Relationships between body dimensions and resting and working oxygen consumption in boys aged 11 to 18 years.