Bangsbo - The Effect of Intensified Training on Perfomance and Health

The effect of intensified training on

performance and health

Punta del Este September 2014

Jens Bangsbo

Copenhagen Muscle Research Centre

Institute of Exercise and Sport Sciences,

University of Copenhagen, Denmark

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Department of Nutrition, Exercise and Sports




Gibala et al. 2006

0 2 4 6 9 11 13 Days

SET

SET

SET

SET

SET

SET

SET:

4-6x30 s all-out sprinting

4 min recovery

Muscle biopsy and testing





Gibala et al. 2006

Time trial performance

SET

0 2 4 6 9 11 13 Days

SET

SET

SET

SET

SET

SET

SET:


4 min recovery






Gibala et al. 2006

Time trial performance Muscle oxidative enzymes

SET SET

0 2 4 6 9 11 13 Days

SET

SET

SET

SET

SET

SET

SET:


4 min recovery






1

2

3

4

15 trained runners

VO2-max: 56 ml/kg/min

AEROBIC training

Speed endurance

training

Iaia et al. 2008

TEST T

EST

Speed endurance training of trained runners




Iaia et al. 2008

Aerobic

training

Training continuous

moderate

Sessions per week 3.9 0.4

Distance run per

week (km) 43.7 5.7

Running speed

(km.h-1) 13.0 0.7

Speed endurance

training

12x30s ~95% v-max

3min rest

3.4 0.1

5.7 0.3

22.2 0.5




Iaia et al. 2008/09

Speed endurance training 12x30-s at 95% of maximal

intensity

Aerobic training



p


Iaia et al. 2008

2 min

130% VO2max Ex1

130% VO2max Ex2

Pre Post % change

Ex1 (min:s) 1:41 0:13 2:06 0:16 + 24.6% ***

Ex2 (min:s) 0:58 0:5 1:09 0:6 + 18.0% **

4 wks of speed

endurance training



PERFORMANCE


Iaia et al. 2008

Maintained 10-K performance despite 75% reduction in training volume

Performance improvements with SET




Bangsbo et al. 2009

17 male runners


1

2

3

4

30-s speed endurance

training and aerobic

high-intensity training

(25% reduction in volume)

TEST T

EST

5

6

7

8




Bangsbo et al. 2009

Intensified training

10-K

17 male runners


1

2

3

4

30-s speed endurance

training and aerobic

high-intensity training

(25% reduction in volume)

TEST T

EST

5

6

7

8




What caused the improved performance?




Endurance performance

Anaerobic

turnover

VO2 max

%VO2 max

during race

Running economy

Running speed

Performance VO2




Running economy




Iaia et al. 2009

Before After

Speed endurance training




Muscular fatigue sites




Membrane excitability

2.303 RT

F log

[K+]i + [Na+]i + [Cl

-]c

[K+]c + [Na+]c + [Cl

-]i Em =

R: gas constant

T: temperature

F: Faraday constant : Na+ to K+ permeability coefficient

: Cl- to K+ permeability coefficient

[ ]i: interstitial ion-concentration

[ ]c: intracellular ion-concentration

19

Potassium induced fatigue

K+

K+ K+

K+ K+ K+

K+

K+

K+

K+

0

20

40

60

80

100

4 6 8 10 12 14

K+ (mM)

Kra

ft (

%)

-80

-75

-70

-65

-60

-55

-50

Em

(m

V)

Kraft

Em

20

Potassium induced fatigue

K+

K+ K+

K+ K+ K+

K+

K+

K+

K+

0

20

40

60

80

100

4 6 8 10 12 14

K+ (mM)

Kra

ft (

%)

-80

-75

-70

-65

-60

-55

-50

Em

(m

V)

Kraft

Em




Na+/K + pump location and subunits

2

1

1

Na/K pump

Fitts. 1994

Na+/K+ pump

Capillary

KATP

K+ K+

Na+ Na+ K+

1-2 1

pH

ATP 2

1




Na+/K+ pump subunit expression after speed endurance training

* P




Summary

SET in trained runners

Short-term and long-term performance

Na-K pump subunits (1 + 2)

H+ transport capacity

Running economy

Maximal oxygen uptake

Enzyme activity (PFK, CS, HAD) Iaia et al. 2008 Iaia et la. 2009

Bangsbo et al. 2009




Summary

SET in trained runners

Short-term and long-term performance

Na-K pump subunits (1 + 2)

H+ transport capacity

Running economy

Maximal oxygen uptake

Enzyme activity (PFK, CS, HAD) Iaia et al. 2008 Iaia et la. 2009

Bangsbo et al. 2009

K+ handling?




Does intensified training lead to better K+ handling in trained individuals?




Gunnarsson et al. 2013

1 2 3 4 5 6 7 weeks

2.5 SET+

1.5 AH

/WK

SET: 12x~40s:4min@>90% max. intensity AH: 5x3-4min:1.5-2min@>90% HRmax

2.5 SET+

1.5 AH

/WK

2.5 SET+

1.5 AH

/WK

2.5 SET+

1.5 AH

/WK

2.5 SET+

1.5 AH

/WK

2.5 SET+

1.5 AH

/WK

2.5 SET+

1.5 AH

/WK

Design

8 trained cyclists; VO2 max: 60 ml/kg/min

7 weeks with SET and AH ~70% reduction in volume





Performance

- effect of 7 weeks of intensified training

*

Repeated sprint test

Before

After





Performance

- effect of 7 weeks of intensified training

*

Repeated sprint test Time trial

Before

After




Experimental day



p


Before

After


Femoral venous plasma k+



p


Before

After


Femoral venous plasma k+

Net plasma k+ release

K+ uptake in recovery

K+ release during intense exercise

K+ uptake in recovery




Microdialysis




Interstitial K+

K+ handling during intense exercise

Before

After






Na+/K+ pump expression

Changes in muscle ion

transport proteins

after 7 weeks of

intensified training

and reduced volume

in trained cyclists




No change in Na+/K+ pump expression

- then why is K+ uptake higher?




Na+/K+ pump FXYD1 regulatory subunit

FXYD1

2 K+ in

3 Na+ out

Na+/K+ pump activity: Acute regulation: Translocation Na+ affinity (FXYD1 and phosphorylation) Alterations in protein expression with training

FXYD1 is co-expressed with the -subunit

Muscle membrane




Unpublished data

Na+/K+ pump FXYD1

FXYD1 Phosphorylation FXYD1 Expression




Peripheral fatigue sites

K+ is not alone

ROS

Glycogen

Local

glycolytic

ATP

Pi

pH

K+o

Fitts. 1994

Ca2+

Allen, Westerblad and Lamb. 2008




Concurrent training

SPRINT STRENGTH ENDURANCE

Tekst starter uden punktopstilling For at f punkt-opstilling p teksten, brug forg indrykning For at f venstre-stillet tekst uden punktopstilling, brug formindsk indrykning

Overskrift her


Combination of strength and speed endurance training

in trained runners

VO2 max: 60 ml/kg/min


Overskrift her


Resting muscle biopsy

T0, T4 and T8: VO2max + RE @12 km/h 10 km 1500 m Yo-yo-IR2 1 RM squat and leg pres 5 RM deadlift

Design


Overskrift her


Training schedule

Design

Pre Post

10-K time 44:113:56 42:183:37*

Performance



Summary

Concurrent strength and speed endurance training in trained runners

IMPROVED

10-K performance and running economy

DID NOT CHANGE

VO2max, maximal enzyme activity and

muscle ion transport protein expression



What is the optimal combination of various types of training?

?




PGC-1 - the gatekeeper




Con

Con+

Arm

Sprin

t Dis

tribu

ted

Sprin

t Clu

ster

ed

PG

C-1

mR

NA

/Cyc

A m

RN

A

0,0

0,5

1,0

1,5

2,0

2,5pre

0h

2h

5h

*

**

*

*

*( )

( )

Con Con+Arm Sprint 1 (every 10 min)

Sprint 2 (at the end)

* Diff from rest (pre) Diff from 0h

PGC-1a mRNA response



Future studies should examine the acute and long-term response to various combinations of different types of training of trained people


Perspectives




Intense training and health?

The 10-20-30 training concept

30s Jogging

20s running

10s sprint

20s moderate

2-3 min rest

2-4x




Blood lipid profile

Total cholesterol

LDL

HDL

Blood pressure

Systolic

Diastolic

Resting heart rate

10-20-30 Control

Health profile

Gunnarsson & Bangsbo 2012

Health variables




Summary

Intensified and reduced volume training in trained individuals leads to:

Improved performance Better running economy Better K+ handling Better health variables




Group of Integrated Physiology University of Copenhagen 2014




Hope to se you next year

in Copenhagen, Denmark

Documents

Bangsbo - The Effect of Intensified Training on Perfomance and Health