Training for intense exercise performance: high-intensity or high-volume training?

Pre-cooling and sports performance: a meta-analytical review

Pre-cooling is used by many athletes for the purpose of reducing body temperature prior to exercise and, consequently, decreasing heat stress and improving performance. Although there are a considerable number of studies showing beneficial effects of pre-cooling, definite conclusions on the effectiveness of pre-cooling on performance cannot yet be drawn. Moreover, detailed analyses of the specific conditions under which pre-cooling may be most promising are, so far, missing. Therefore, we conducted a literature search and located 27 peer-reviewed randomized controlled trials, which addressed the effects of pre-cooling on performance. These studies were analysed with regard to performance effects and several test circumstances (environmental temperature, test protocol, cooling method, aerobic capacity of the subjects). Eighteen studies were performed in a hot (>26°C) environment and eight in a moderate. The cooling protocols were water application (n = 12), cooling packs (n = 3), cold drinks (n = 2), cooling vest (n = 6) and a cooled room (n = 4). The following different performance tests were used: short-term, high-intensity sprints (n = 2), intermittent sprints (n = 6), time trials (n = 10), open-end tests (n = 7) and graded exercise tests (n = 2). If possible, subjects were grouped into different aerobic capacity levels according to their maximal oxygen consumption (VO(2max)): medium 55-65 mL/kg/min (n = 11) and high >65 mL/kg/min (n = 6). For all studies the relative changes of performance due to pre-cooling compared with a control condition, as well as effect sizes (Hedges' g) were calculated. Mean values were weighted according to the number of subjects in each study. Pre-cooling had a larger effect on performance in hot (+6.6%, g = 0.62) than in moderate temperatures (+1.4%, g = 0.004). The largest performance enhancements were found for endurance tests like open-end tests (+8.6%, g = 0.52), graded exercise tests (+6.0%, g = 0.44) and time trials (+4.2%, g = 0.44). A similar effect was observed for intermittent sprints (+3.3%, g = 0.43), whereas performance changes were smaller during short-term, high-intensity sprints (-0.5%, g = 0.03). The most promising cooling methods were cold drinks (+15.0%, g = 1.68), cooling packs (+5.6%, g = 0.70) and a cooled room (+10.7%, g = 0.49), whereas a cooling vest (+4.8%, g = 0.31) and water application (+1.2%, g = 0.21) showed only small effects. With respect to aerobic capacity, the best results were found in the subjects with the highest VO(2max) (high +7.7%, g = 0.65; medium +3.8%, g = 0.27). There were four studies analysing endurance-trained athletes under time-trial conditions, which, in a practical sense, seem to be most relevant. Those studies found an average effect on performance of 3.7% (g = 0.48). In summary, pre-cooling can effectively enhance endurance performance, particularly in hot environments, whereas sprint exercise is barely affected. In particular, well trained athletes may benefit in a typical competition setting with practical and relevant effects. With respect to feasibility, cold drinks, cooling packs and cooling vests can be regarded as best-practice methods.

Comparison of the 45-Second/15-Second Intermittent Running Field Test and the Continuous Treadmill Test

Purposes:

To compare the physiological responses and maximal aerobic running velocity (MAV) during an incremental intermittent (45-s run/15-s rest) field test (45-15FIT) vs an incremental continuous treadmill test (TR) and to demonstrate that the MAV obtained during 45-15FIT (MAV45-15) was relevant to elicit a high percentage of maximal oxygen uptake (VO2max) during a 30-s/30-s intermittent training session.

Methods:

Oxygen uptake (VO2), heart rate (HR), and lactate concentration ([La]) were measured in 20 subjects during 2 maximal incremental tests and four 15-min intermittent tests. The time spent above 90% and 95% VO2max (t90% and t95% VO2max, respectively) was determined.

Results:

Maximal physiological parameters were similar during the 45-15FIT and TR tests (VO2max 58.6 ± 5.9 mL · kg−1 · min−1 for TR vs 58.5 ± 7.0 mL · kg−1 · min−1 for 45-15FIT; HRmax 200 ± 8 beats/min for TR vs 201 ± 7 beats/min for 45-15FIT). MAV45-15 was significantly (P < .001) greater than MAVTR (17.7 ± 1.1 vs 15.6 ± 1.4 km/h). t90% and t95% VO2max during the 30-s/30-s performed at MAVTR were significantly (P < .01) lower than during the 30-s/30-s performed at MAV45-15. Similar VO2 during intermittent tests performed at MAV45-15 and at MAVTR can be obtained by reducing the recovery time or using active recovery.

Conclusions:

The results suggested that the 45-15FIT is an accurate field test to determine VO2max and that MAV45-15 can be used during high-intensity intermittent training such as 30-s runs interspersed with 30-s rests (30-s/30-s) to elicit a high percentage of VO2max.

Exercise-training intervention studies in competitive swimming

Competitive swimming has a long history and is currently one of the largest Olympic sports, with 16 pool events. Several aspects separate swimming from most other sports such as (i) the prone position; (ii) simultaneous use of arms and legs for propulsion; (iii) water immersion (i.e. hydrostatic pressure on thorax and controlled respiration); (iv) propulsive forces that are applied against a fluctuant element; and (v) minimal influence of equipment on performance. Competitive swimmers are suggested to have specific anthropometrical features compared with other athletes, but are nevertheless dependent on physiological adaptations to enhance their performance. Swimmers thus engage in large volumes of training in the pool and on dry land. Strength training of various forms is widely used, and the energetic systems are addressed by aerobic and anaerobic swimming training. The aim of the current review was to report results from controlled exercise training trials within competitive swimming. From a structured literature search we found 17 controlled intervention studies that covered strength or resistance training, assisted sprint swimming, arms-only training, leg-kick training, respiratory muscle training, training the energy delivery systems and combined interventions across the aforementioned categories. Nine of the included studies were randomized controlled trials. Among the included studies we found indications that heavy strength training on dry land (one to five repetitions maximum with pull-downs for three sets with maximal effort in the concentric phase) or sprint swimming with resistance towards propulsion (maximal pushing with the arms against fixed points or pulling a perforated bowl) may be efficient for enhanced performance, and may also possibly have positive effects on stroke mechanics. The largest effect size (ES) on swimming performance was found in 50 m freestyle after a dry-land strength training regimen of maximum six repetitions across three sets in relevant muscle-groups (ES 1.05), and after a regimen of resisted- and assisted-sprint training with elastic surgical tubes (ES 1.21). Secondly, several studies suggest that high training volumes do not pose any immediate advantage over lower volumes (with higher intensity) for swim performance. Overall, very few studies were eligible for the current review although the search strategy was broad and fairly liberal. The included studies predominantly involved freestyle swimming and, overall, there seems to be more questions than answers within intervention-based competitive swimming research. We believe that this review may encourage other researchers to pursue the interesting topics within the physiology of competitive swimming.

Effects of physical activity and inactivity on muscle fatigue

The aim of this review was to examine the mechanisms by which physical activity and inactivity modify muscle fatigue. It is well known that acute or chronic increases in physical activity result in structural, metabolic, hormonal, neural, and molecular adaptations that increase the level of force or power that can be sustained by a muscle. These adaptations depend on the type, intensity, and volume of the exercise stimulus, but recent studies have highlighted the role of high intensity, short-duration exercise as a time-efficient method to achieve both anaerobic and aerobic/endurance type adaptations. The factors that determine the fatigue profile of a muscle during intense exercise include muscle fiber composition, neuromuscular characteristics, high energy metabolite stores, buffering capacity, ionic regulation, capillarization, and mitochondrial density. Muscle fiber-type transformation during exercise training is usually toward the intermediate type IIA at the expense of both type I and IIx myosin heavy-chain isoforms. High-intensity training results in increases of both glycolytic and oxidative enzymes, muscle capillarization, improved phosphocreatine resynthesis and regulation of K⁺, H⁺, and lactate ions. Decreases of the habitual activity level due to injury or sedentary lifestyle result in partial or even compete reversal of the adaptations due to previous training, manifested by reductions in fiber cross-sectional area, decreased oxidative capacity, and capillarization. Complete immobilization due to injury results in markedly decreased force output and fatigue resistance. Muscle unloading reduces electromyographic activity and causes muscle atrophy and significant decreases in capillarization and oxidative enzymes activity. The last part of the review discusses the beneficial effects of intermittent high-intensity exercise training in patients with different health conditions to demonstrate the powerful effect of exercise on health and well being.

Physiological adaptations to low-volume, high-intensity interval training in health and disease

Exercise training is a clinically proven, cost-effective, primary intervention that delays and in many cases prevents the health burdens associated with many chronic diseases. However, the precise type and dose of exercise needed to accrue health benefits is a contentious issue with no clear consensus recommendations for the prevention of inactivity-related disorders and chronic diseases. A growing body of evidence demonstrates that high-intensity interval training (HIT) can serve as an effective alternate to traditional endurance-based training, inducing similar or even superior physiological adaptations in healthy individuals and diseased populations, at least when compared on a matched-work basis. While less well studied, low-volume HIT can also stimulate physiological remodelling comparable to moderate-intensity continuous training despite a substantially lower time commitment and reduced total exercise volume. Such findings are important given that 'lack of time' remains the most commonly cited barrier to regular exercise participation. Here we review some of the mechanisms responsible for improved skeletal muscle metabolic control and changes in cardiovascular function in response to low-volume HIT. We also consider the limited evidence regarding the potential application of HIT to people with, or at risk for, cardiometabolic disorders including type 2 diabetes. Finally, we provide insight on the utility of low-volume HIT for improving performance in athletes and highlight suggestions for future research.

No effect of upper body compression garments in elite flat-water kayakers

While the effect of lower body compression garments on performance and physiological responses are well documented, no studies have examined the effect of upper body compression garments (UBCG) on upper-body dominant exercise. This study examined the effects of wearing UBCG on performance and physiological responses during simulated flat-water kayaking. Five male (mean values±s: 21.8±2.8 years; 83.5±9.2 kg; 63.0±5.5 ml·kg(-1)·min(-1)) and two female (mean values±s: 25.0±4.2 years; 71.4±2.7 kg; 51.0±4.8 ml·kg(-1)·min(-1)) elite flat-water kayakers completed a six-step incremental test followed by a four-minute maximal performance test (4minPT) in both UBCG and control (no shirt or sports training bra) conditions in a randomized counter-balanced order. Heart rate and oxygen consumption ([Formula: see text]O2) as well as performance measures (power, distance covered, stroke rate) were recorded during the tests, and blood lactate was measured immediately after each incremental step and three minutes following the 4minPT. Near-infrared spectroscopy-derived measures of blood flow and oxygenation of the flexor carpi radialis were monitored continuously for all tests. No significant differences between the UBCG and control conditions were evident for any performance, cardiorespiratory or oxygenation measure across the incremental step test and 4minPT. It was concluded that wearing UBCG did not provide any significant physiological or performance benefits during simulated flat-water kayaking.

Performance and physiological responses during a sprint interval training session: relationships with muscle oxygenation and pulmonary oxygen uptake kinetics

The purpose of this study was to examine the cardiorespiratory and muscle oxygenation responses to a sprint interval training (SIT) session, and to assess their relationships with maximal pulmonary O(2) uptake [Formula: see text], on- and off- [Formula: see text] kinetics and muscle reoxygenation rate (Reoxy rate). Ten male cyclists performed two 6-min moderate-intensity exercises (≈90-95% of lactate threshold power output, Mod), followed 10 min later by a SIT session consisting of 6 × 30-s all out cycling sprints interspersed with 2 min of passive recovery. [Formula: see text] kinetics at Mod onset ([Formula: see text]) and cessation ([Formula: see text]) were calculated. Cardiorespiratory variables, blood lactate ([La](b)) and muscle oxygenation level of the vastus lateralis (tissue oxygenation index, TOI) were recorded during SIT. Percentage of the decline in power output (%Dec), time spent above 90% of [Formula: see text] (t > 90% [Formula: see text]) and Reoxy rate after each sprint were also recorded. Despite a low mean [Formula: see text] (48.0 ± 4.1% of [Formula: see text]), SIT performance was associated with high peak [Formula: see text] (90.4 ± 2.8% of [Formula: see text]), muscle deoxygenation (sprint ΔTOI = -27%) and [La](b) (15.3 ± 0.7 mmol l(-1)) levels. Muscle deoxygenation and Reoxy rate increased throughout sprint repetitions (P < 0.001 for both). Except for t > 90% [Formula: see text] versus [Formula: see text] [r = 0.68 (90% CL, 0.20; 0.90); P = 0.03], there were no significant correlations between any index of aerobic function and either SIT performance or physiological responses [e.g., %Dec vs. [Formula: see text]: r = -0.41 (-0.78; 0.18); P = 0.24]. Present results show that SIT elicits a greater muscle O(2) extraction with successive sprint repetitions, despite the decrease in external power production (%Dec = 21%). Further, our findings obtained in a small and homogenous group indicate that performance and physiological responses to SIT are only slightly influenced by aerobic fitness level in this population.