Reduced training duration effects on aerobic power, endurance, and cardiac growth

Effects of detraining on left ventricular mass in endurance-trained individuals: a systematic review and meta-analysis

AIMS

Detraining refers to a loss of training adaptations resulting from reductions in training stimulus due to illness, injury, or active recovery breaks in a training cycle and is associated with a reduction in left ventricular mass (LVM). The purpose of this study was to conduct a systematic review and meta-analysis to determine the influence of detraining on LVM in endurance-trained, healthy individuals.

METHODS AND RESULTS

Using electronic databases (e.g. EMBASE and MEDLINE), a literature search was performed looking for prospective detraining studies in humans. Inclusion criteria were adults, endurance-trained individuals with no known chronic disease, detraining intervention >1 week, and pre- and post-detraining LVM reported. A pooled statistic for random effects was used to assess changes in LVM with detraining. Fifteen investigations (19 analyses) with a total of 196 participants (ages 18-55 years, 15% female) met inclusion criteria, with detraining ranging between 1.4 and 15 weeks. The meta-analysis revealed a significant reduction in LVM with detraining (standardized mean difference = -0.586; 95% confidence interval = -0.817, -0.355; P < 0.001). Independently, length of detraining was not correlated with the change in LVM. However, a meta-regression model revealed length of the detraining, when training status was accounted for, was associated with the reduction of LVM (Q = 15.20, df = 3, P = 0.0017). Highly trained/elite athletes had greater reductions in LVM compared with recreational and newly trained individuals (P < 0.01). Limitations included relatively few female participants and inconsistent reporting of intervention details.

CONCLUSION

In summary, LVM is reduced following detraining of one week or more. Further research may provide a greater understanding of the effects of sex, age, and type of detraining on changes in LVM in endurance-trained individuals.

Cardiorespiratory fitness and muscular endurance responses immediately and 2 months after a whole-body Tabata or vigorous-intensity continuous training intervention

Young adults (52 females, 16 males; age = 21 ± 3 years; V̇O_2peak: 41 ± 6 mL/(kg·min)) were randomized into 3 groups: (i) no-exercise control (CTL; n = 15), (ii) Tabata (n = 27), or (iii) vigorous-intensity continuous training (VICT; n = 26) groups for a 4-week supervised training period (4 sessions/week). V̇O_2peak, time-to-fatigue (TTF), 5 km time-trial performance (TT), and muscular endurance were assessed at baseline, post-training (POST), and 2-month follow-up (FU). Response confidence intervals (CI) were used to classify individuals as likely responders (R; CI > 0). Both exercise interventions increased TTF and TT at POST (both p < 0.01), but these benefits were maintained at FU after VICT only (p < 0.01). Push-up performance was increased at POST and FU (both p < 0.01) after Tabata. VICT resulted in a greater proportion of TTF R versus both groups at POST (CTL: 1/15; VICT: 19/26; Tabata: 9/27) and versus Tabata at FU (3/15; 13/26; 4/27). VICT also had a greater proportion of TT R versus CTL at POST (2/15; 17/26; 10/27). Tabata had a greater proportion of R for maximum push-up repetitions versus both groups at POST (3/15; 6/26; 18/27) and versus CTL at FU (2/15; 10/26; 18/27). Collectively, VICT appears to be more effective for improving cardiorespiratory fitness, whereas whole-body Tabata confers larger improvements in push-up performance following short-term training. Novelty: Vigorous-intensity continuous training elicits larger improvements in cardiorespiratory fitness versus whole-body Tabata. Individual response profiles parallel group-level changes in cardiorespiratory fitness and muscular endurance.

Effects of maintaining different exercise intensities during detraining on aerobic capacity in Thoroughbreds

OBJECTIVE To determine whether racehorses undergoing regular exercise at 2 intensities or stall rest during a period of reduced training (detraining) would differentially maintain their cardiopulmonary and oxygen-transport capacities. ANIMALS 27 Thoroughbreds. PROCEDURES Horses trained on a treadmill for 18 weeks underwent a period of detraining for 12 weeks according to 1 of 3 protocols: cantering at 70% of maximal rate of oxygen consumption ([Formula: see text]o_2max) for 3 min/d for 5 d/wk (canter group); walking for 1 h/d for 5 d/wk (walk group); or stall rest (stall group). Standardized treadmill exercise protocols (during which cardiopulmonary and oxygen-transport variables were measured) were performed before and after detraining. RESULTS Mass-specific [Formula: see text]o_2max, maximal cardiac output, and maximal cardiac stroke volume of all groups decreased after 12 weeks of detraining with no differences among groups. After detraining, arterial-mixed-venous oxygen concentration difference did not decrease in any group, and maximal heart rate decreased in the walk and stall groups. Run time to exhaustion and speeds eliciting [Formula: see text]o_2max and maximal heart rate and at which plasma lactate concentration reached 4mM did not change in the canter group but decreased in the walk and stall groups. CONCLUSIONS AND CLINICAL RELEVANCE Horses following the cantering detraining protocol maintained higher values of several performance variables compared with horses following the walking or stall rest protocols. These results suggested that it may be possible to identify a minimal threshold exercise intensity or protocol during detraining that would promote maintenance of important performance-related variables and minimize reductions in oxygen-transport capacity in horses.

Modulation of mitochondrial biomarkers by intermittent hypobaric hypoxia and aerobic exercise after eccentric exercise in trained rats

Unaccustomed eccentric contractions induce muscle damage, calcium homeostasis disruption, and mitochondrial alterations. Since exercise and hypoxia are known to modulate mitochondrial function, we aimed to analyze the effects on eccentric exercise-induced muscle damage (EEIMD) in trained rats using 2 recovery protocols based on: (i) intermittent hypobaric hypoxia (IHH) and (ii) IHH followed by exercise. The expression of biomarkers related to mitochondrial biogenesis, dynamics, oxidative stress, and bioenergetics was evaluated. Soleus muscles were excised before (CTRL) and 1, 3, 7, and 14 days after an EEIMD protocol. The following treatments were applied 1 day after the EEIMD: passive normobaric recovery (PNR), 4 h daily exposure to passive IHH at 4000 m (PHR) or IHH exposure followed by aerobic exercise (AHR). Citrate synthase activity was reduced at 7 and 14 days after application of the EEIMD protocol. However, this reduction was attenuated in AHR rats at day 14. PGC-1α and Sirt3 and TOM20 levels had decreased after 1 and 3 days, but the AHR group exhibited increased expression of these proteins, as well as of Tfam, by the end of the protocol. Mfn2 greatly reduced during the first 72 h, but returned to basal levels passively. At day 14, AHR rats had higher levels of Mfn2, OPA1, and Drp1 than PNR animals. Both groups exposed to IHH showed a lower p66shc(ser³⁶)/p66shc ratio than PNR animals, as well as higher complex IV subunit I and ANT levels. These results suggest that IHH positively modulates key mitochondrial aspects after EEIMD, especially when combined with aerobic exercise.

Physiological adaptations to interval training and the role of exercise intensity

Interval exercise typically involves repeated bouts of relatively intense exercise interspersed by short periods of recovery. A common classification scheme subdivides this method into high-intensity interval training (HIIT; 'near maximal' efforts) and sprint interval training (SIT; 'supramaximal' efforts). Both forms of interval training induce the classic physiological adaptations characteristic of moderate-intensity continuous training (MICT) such as increased aerobic capacity (V̇O2 max ) and mitochondrial content. This brief review considers the role of exercise intensity in mediating physiological adaptations to training, with a focus on the capacity for aerobic energy metabolism. With respect to skeletal muscle adaptations, cellular stress and the resultant metabolic signals for mitochondrial biogenesis depend largely on exercise intensity, with limited work suggesting that increases in mitochondrial content are superior after HIIT compared to MICT, at least when matched-work comparisons are made within the same individual. It is well established that SIT increases mitochondrial content to a similar extent to MICT despite a reduced exercise volume. At the whole-body level, V̇O2 max is generally increased more by HIIT than MICT for a given training volume, whereas SIT and MICT similarly improve V̇O2 max despite differences in training volume. There is less evidence available regarding the role of exercise intensity in mediating changes in skeletal muscle capillary density, maximum stroke volume and cardiac output, and blood volume. Furthermore, the interactions between intensity and duration and frequency have not been thoroughly explored. While interval training is clearly a potent stimulus for physiological remodelling in humans, the integrative response to this type of exercise warrants further attention, especially in comparison to traditional endurance training.

Effects of long-term training cessation in young top-level road cyclists

In cycling, it is common practice to have a break in the off season longer than 4 weeks while adopting an almost sedentary lifestyle, and such a break is considered to be long-term detraining. No previous studies have assessed the effect of training cessation with highly trained young cyclists. The purpose of the present investigation was to examine effects of 5 weeks of training cessation in 10 young (20.1 ± 1.4 years) male road cyclists for body composition, haematological and physiological parameters. After training cessation, body mass of cyclists increased (P = 0.014; ES = 0.9). [Formula: see text] (L · min^-1 = -8.8 ± 5.0%, mL · kg^-1·min^-1 = -10.8 ± 4.2%,), W_max (W = -6.5 ± 3.1%, W · kg^-1 = -8.5 ± 3.3%,), W_LT1 (W = -12.9 ± 7.0%, W · kg^-1 = -14.8 ± 7.4%,), W_LT2 (W = -11.5 ± 7.0%, W · kg^-1 = -13.4 ± 7.6%,) and haematological (red blood cells count, -6.6 ± 4.8%; haemoglobin, -5.4 ± 4.3% and haematocrit, -2.9 ± 3.0%) values decreased (P ≤ 0.028; ES ≥ 0.9). Five weeks of training cessation resulted in large decreases in physiological and haematological values in young top-level road cyclists suggesting the need for a shorter training stoppage. This long-term detraining is more pronounced when expressed relative to body mass emphasising the influence of such body mass on power output. A maintenance programme based on reduced training strategies should be implemented to avoid large declines in physiological values in young cyclists who aspire to become professionals.

Hemoglobin Mass and Aerobic Performance at Moderate Altitude in Elite Athletes

Fore more than a decade, the live high-train low (LHTL) approach, developed by Levine and Stray-Gundersen, has been widely used by elite endurance athletes. Originally, it was pointed out, that by living at moderate altitude, athletes should benefit from an increased red cell volume (RCV) and hemoglobin mass (Hbmass), while the training at low altitudes should prevent the disadvantage of reduced training intensity at moderate altitude. VO2max is reduced linearly by about 6-8 % per 1000 m increasing altitude in elite athletes from sea level to 3000 m, with corresponding higher relative training intensities for the same absolute work load. With 2 weeks of acclimatization, this initial deficit can be reduced by about one half. It has been debated during the last years whether sea-level training or exposure to moderate altitude increases RCV and Hbmass in elite endurance athletes. Studies which directly measured Hbmass with the optimized CO-rebreathing technique demonstrated that Hbmass in endurance athletes is not influenced by sea-level training. We documented that Hbmass is not increased after 3 years of training in national team cross-country skiers. When athletes are exposed to moderate altitude, new studies support the argument that it is possible to increase Hbmass temporarily by 5-6 %, provided that athletes spend >400 h at altitudes above 2300-2500 m. However, this effect size is smaller than the reported 10-14 % higher Hbmass values of endurance athletes living permanently at 2600 m. It remains to be investigated whether endurance athletes reach these values with a series of LHTL camps.

The road to gold: training and peaking characteristics in the year prior to a gold medal endurance performance

Purpose

To describe training variations across the annual cycle in Olympic and World Champion endurance athletes, and determine whether these athletes used tapering strategies in line with recommendations in the literature.

Methods

Eleven elite XC skiers and biathletes (4 male; 28±1 yr, 85±5 mL. min⁻¹. kg⁻¹, 7 female, 25±4 yr, 73±3 mL. min⁻¹. kg⁻¹) reported one year of day-to-day training leading up to the most successful competition of their career. Training data were divided into periodization and peaking phases and distributed into training forms, intensity zones and endurance activity forms.

Results

Athletes trained ∼800 h/500 sessions.year⁻¹, including ∼500 h. year⁻¹ of sport-specific training. Ninety-four percent of all training was executed as aerobic endurance training. Of this, ∼90% was low intensity training (LIT, below the first lactate threshold) and 10% high intensity training (HIT, above the first lactate threshold) by time. Categorically, 23% of training sessions were characterized as HIT with primary portions executed at or above the first lactate turn point. Training volume and specificity distribution conformed to a traditional periodization model, but absolute volume of HIT remained stable across phases. However, HIT training patterns tended to become more polarized in the competition phase. Training volume, frequency and intensity remained unchanged from pre-peaking to peaking period, but there was a 32±15% (P<.01) volume reduction from the preparation period to peaking phase.

Conclusions

The annual training data for these Olympic and World champion XC skiers and biathletes conforms to previously reported training patterns of elite endurance athletes. During the competition phase, training became more sport-specific, with 92% performed as XC skiing. However, they did not follow suggested tapering practice derived from short-term experimental studies. Only three out of 11 athletes took a rest day during the final 5 days prior to their most successful competition.

Effects of intensity and duration in aerobic high-intensity interval training in highly trained junior cross-country skiers

The purpose of this study was to test whether a long duration of aerobic high-intensity interval training is more effective than shorter intervals at a higher intensity in highly trained endurance athletes. The sample comprised of 12 male and 9 female, national-level, junior cross-country skiers (age, 17.5 ± 0.4 years, maximal oxygen uptake (V[Combining Dot Above]O2max): 67.4 ± 7.7 ml min kg), who performed 8-week baseline and 8-week intervention training periods on dry land. During the intervention period, a short-interval group (SIG, n = 7) added 2 weekly sessions with short duration intervals (2- to 4-minute bouts, total duration of 15-20 minutes), a long-interval group (LIG; n = 7) added 2 weekly sessions with long duration intervals (5- to 10-minute bouts, total duration of 40-45 minutes). The interval sessions were performed with the athletes' maximal sustainable intensity. A control group (CG; n = 7) added 2 weekly sessions with low-intensity endurance training at 65-74% of maximal heart rate. Before and after the intervention period, the skiers were tested for time-trial performance on 12-km roller-ski skating and 7-km hill run. V[Combining Dot Above]O2max and oxygen uptake at the ventilatory threshold (V[Combining Dot Above]O2VT) were measured during treadmill running. After the intervention training period, the LIG-improved 12-km roller ski, 7-km hill run, V[Combining Dot Above]O2max, and V[Combining Dot Above]O2VT by 6.8 ± 4.0%, 4.8 ± 2.6%, 3.7 ± 1.6%, and 5.8 ± 3.3%, respectively, from pre- to posttesting, and improved both performance tests and V[Combining Dot Above]O2VT when compared with the SIG and the CG (all p < 0.05). The SIG improved V[Combining Dot Above]O2max by 3.5 ± 3.2% from pre- to posttesting (p < 0.05), whereas the CG remained unchanged. As hypothesized, a long duration of aerobic high-intensity interval training improved endurance performance and oxygen uptake at the ventilatory threshold more than shorter intervals at a higher intensity.

Discrepancy between exercise performance, body composition, and sex steroid response after a six-week detraining period in professional soccer players

Purpose

The aim of this study was to examine the effects of a six-week off-season detraining period on exercise performance, body composition, and on circulating sex steroid levels in soccer players.

Methods

Fifty-five professional male soccer players, members of two Greek Superleague Teams (Team A, n = 23; Team B, n = 22), participated in the study. The first two weeks of the detraining period the players abstained from any physical activity. The following four weeks, players performed low-intensity (50%–60% of VO₂max) aerobic running of 20 to 30 minutes duration three times per week. Exercise performance testing, anthropometry, and blood sampling were performed before and after the six-week experimental period.

Results

Our data showed that in both teams A and B the six-week detraining period resulted in significant reductions in maximal oxygen consumption (60,31±2,52 vs 57,67±2,54; p<0.001, and 60,47±4,13 vs 58,30±3,88; p<0.001 respectively), squat-jump (39,70±3,32 vs 37,30±3,08; p<0.001, and 41,05±3,34 vs 38,18±3,03; p<0.001 respectively), and countermovement-jump (41,04±3,99 vs 39,13±3,26; p<0.001 and 42,82±3,60 vs 40,09±2,79; p<0.001 respectively), and significant increases in 10-meters sprint (1,74±0,063 vs 1,79±0,064; p<0.001, and 1,73±0,065 vs 1,78±0,072; p<0.001 respectively), 20-meters sprint (3,02±0,05 vs 3,06±0,06; p<0.001, and 3,01±0,066 vs 3,06±0,063; p<0.001 respectively), body fat percentage (Team A; p<0.001, Team B; p<0.001), and body weight (Team A; p<0.001, Team B; p<0.001). Neither team displayed any significant changes in the resting concentrations of total-testosterone, free-testosterone, dehydroepiandrosterone-sulfate, Δ4-androstenedione, estradiol, luteinizing hormone, follicle-stimulating hormone, and prolactin. Furthermore, sex steroids levels did not correlate with exercise performance parameters.

Conclusion

Our results suggest that the six-week detraining period resulted in a rapid loss of exercise performance adaptations and optimal body composition status, but did not affect sex steroid resting levels. The insignificant changes in sex steroid concentration indicate that these hormones were a non-contributing parameter for the observed negative effects of detraining on exercise performance and body composition.

VO2max trainability and high intensity interval training in humans: a meta-analysis

Endurance exercise training studies frequently show modest changes in VO₂max with training and very limited responses in some subjects. By contrast, studies using interval training (IT) or combined IT and continuous training (CT) have reported mean increases in VO₂max of up to ∼1.0 L · min⁻¹. This raises questions about the role of exercise intensity and the trainability of VO₂max. To address this topic we analyzed IT and IT/CT studies published in English from 1965–2012. Inclusion criteria were: 1)≥3 healthy sedentary/recreationally active humans <45 yrs old, 2) training duration 6–13 weeks, 3) ≥3 days/week, 4) ≥10 minutes of high intensity work, 5) ≥1∶1 work/rest ratio, and 6) results reported as mean ± SD or SE, ranges of change, or individual data. Due to heterogeneity (I² value of 70), statistical synthesis of the data used a random effects model. The summary statistic of interest was the change in VO₂max. A total of 334 subjects (120 women) from 37 studies were identified. Participants were grouped into 40 distinct training groups, so the unit of analysis was 40 rather than 37. An increase in VO₂max of 0.51 L ·min⁻¹ (95% CI: 0.43 to 0.60 L · min⁻¹) was observed. A subset of 9 studies, with 72 subjects, that featured longer intervals showed even larger (∼0.8–0.9 L · min⁻¹) changes in VO₂max with evidence of a marked response in all subjects. These results suggest that ideas about trainability and VO₂max should be further evaluated with standardized IT or IT/CT training programs.

American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise

The purpose of this Position Stand is to provide guidance to professionals who counsel and prescribe individualized exercise to apparently healthy adults of all ages. These recommendations also may apply to adults with certain chronic diseases or disabilities, when appropriately evaluated and advised by a health professional. This document supersedes the 1998 American College of Sports Medicine (ACSM) Position Stand, "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults." The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk. On 2-3 d·wk, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on ≥2 d·wk is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. Behaviorally based exercise interventions, the use of behavior change strategies, supervision by an experienced fitness instructor, and exercise that is pleasant and enjoyable can improve adoption and adherence to prescribed exercise programs. Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise. Consultations with a medical professional and diagnostic exercise testing for CHD are useful when clinically indicated but are not recommended for universal screening to enhance the safety of exercise.

Intense training: the key to optimal performance before and during the taper

The training load is markedly reduced during the taper so that athletes recover from intense training and feel energized before major events. Load reduction can be achieved by reducing the intensity, volume and/or frequency of training, but with reduced training load there may be a risk of detraining. Training at high intensities before the taper plays a key role in inducing maximal physiological and performance adaptations in both moderately trained subjects and highly trained athletes. High-intensity training can also maintain or further enhance training-induced adaptations while athletes reduce their training before a major competition. On the other hand, training volume can be markedly reduced without a negative impact on athletes' performance. Therefore, the training load should not be reduced at the expense of intensity during the taper. Intense exercise is often a performance-determining factor during match play in team sports, and high-intensity training can also elicit major fitness gains in team sport athletes. A tapering and peaking program before the start of a league format championship or a major tournament should be characterized by high-intensity activities.

Prevention of physical training-related injuries recommendations for the military and other active populations based on expedited systematic reviews

BACKGROUND

The Military Training Task Force of the Defense Safety Oversight Council chartered a Joint Services Physical Training Injury Prevention Working Group to: (1) establish the evidence base for making recommendations to prevent injuries; (2) prioritize the recommendations for prevention programs and policies; and (3) substantiate the need for further research and evaluation on interventions and programs likely to reduce physical training-related injuries.

EVIDENCE ACQUISITION

A work group was formed to identify, evaluate, and assess the level of scientific evidence for various physical training-related injury prevention strategies through an expedited systematic review process. Of 40 physical training-related injury prevention strategies identified, education, leader support, and surveillance were determined to be essential elements of a successful injury prevention program and not independent interventions. As a result of the expedited systematic reviews, one more essential element (research) was added for a total of four. Six strategies were not reviewed. The remaining 31 interventions were categorized into three levels representing the strength of recommendation: (1) recommended; (2) not recommended; and (3) insufficient evidence to recommend or not recommend.

EVIDENCE SYNTHESIS

Education, leadership support, injury surveillance, and research were determined to be critical components of any successful injury prevention program. Six interventions (i.e., prevent overtraining, agility-like training, mouthguards, semirigid ankle braces, nutrient replacement, and synthetic socks) had strong enough evidence to become working group recommendations for implementation in the military services. Two interventions (i.e., back braces and pre-exercise administration of anti-inflammatory medication) were not recommended due to evidence of ineffectiveness or harm, 23 lacked sufficient scientific evidence to support recommendations for all military services at this time, and six were not evaluated.

CONCLUSIONS

Six interventions should be implemented in all four military services immediately to reduce physical training-related injuries. Two strategies should be discouraged by all leaders at all levels. Of particular note, 23 popular physical training-related injury prevention strategies need further scientific investigation, review, and group consensus before they can be recommended to the military services or similar civilian populations. The expedited systematic process of evaluating interventions enabled the working group to build consensus around those injury prevention strategies that had enough scientific evidence to support a recommendation.

Training in the aging athlete

The number of healthy older individuals who are active in sports has increased significantly during the past generation. These individuals continue to perform at a high level, although there appears to be a loss in functional capacity that cannot be overcome by training. No accepted theory of aging exists, but older athletes may be limited primarily by the inability to maintain the same volume and intensity of training. Also, older athletes appear to respond more slowly to the same training load than do younger athletes. The principles of training in older athletes are similar to those in young athletes; however, additional days of recovery and cross training may be necessary to prevent orthopedic injuries. Strategies for maintaining exercise intensity, including resistance training, are advisable to prevent sarcopenia and selective loss of type II muscle fibers.

The Ergogenics of Hypoxia Training in Athletes

Hypoxia elicits hematopoiesis, which ultimately improves oxygen transport to peripheral tissues. In part because of this, altitude training has been used in the conditioning of elite endurance athletes for decades, despite equivocal evidence that such training benefits subsequent sea level performance. Recently, traditional live high-train high athletic conditioning has been implicated in a number of deleterious effects on training intensity, cardiac output, muscle composition, and fluid and metabolite balance--effects that largely offset hematopoietic benefits during sea level performance. Modified live high-train low conditioning regimens appear to capture the beneficial hematopoietic effects of hypoxic training while avoiding many of the deleterious effects of training at altitude. Because of the logistical and financial barriers to living high and training low, various methods to simulate hypoxia have been developed and studied. The data from these studies suggest a threshold requirement for hypoxic exposure to meaningfully augment hematopoiesis, and presumably improve athletic performance.

Contemporary issues in protein requirements and consumption for resistance trained athletes

In recent years an explosion of research papers concerning protein consumption has been published. The need to consolidate this information has become critical from both practical and future research standpoints. For this reason, the following paper presents an in depth analysis of contemporary issues in protein requirements and consumption for resistance trained athletes. Specifically, the paper covers: 1.) protein requirements for resistance trained athletes; 2.) the effect of the digestion rate of protein on muscular protein balance; 3.) the optimal timing of protein intake relative to exercise; 4.) the optimal pattern of protein ingestion, relative to how an individual should consume their protein throughout a 24 hour period, and what sources are utilized during this time frame; 5.) protein composition and its interaction with measures of protein balance and strength performance; 6.) the combination of protein and carbohydrates on plasma insulin levels and protein balance; 7.) the efficacy of protein supplements and whole food protein sources. Our goal is to provide the reader with practical information in optimizing protein intake as well as for provision of sound advice to their clients. Finally, special care was taken to provide future research implications.

Scientific bases for precompetition tapering strategies

The taper is a progressive nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimize sports performance. The aim of the taper should be to minimize accumulated fatigue without compromising adaptations. This is best achieved by maintaining training intensity, reducing the training volume (up to 60-90%) and slightly reducing training frequency (no more than 20%). The optimal duration of the taper ranges between 4 and more than 28 d. Progressive nonlinear tapers are more beneficial to performance than step tapers. Performance usually improves by about 3% (usual range 0.5-6.0%), due to positive changes in the cardiorespiratory, metabolic, hematological, hormonal, neuromuscular, and psychological status of the athletes.

A Framework for Understanding the Training Process Leading to Elite Performance

The development of performance in competition is achieved through a training process that is designed to induce automation of motor skills and enhance structural and metabolic functions. Training also promotes self-confidence and a tolerance for higher training levels and competition. In general, there are two broad categories of athletes that perform at the highest level: (i) the genetically talented (the thoroughbred); and (ii) those with a highly developed work ethic (the workhorse) with a system of training guiding their effort. The dynamics of training involve the manipulation of the training load through the variables: intensity, duration and frequency. In addition, sport activities are a combination of strength, speed and endurance executed in a coordinated and efficient manner with the development of sport-specific characteristics. Short- and long-term planning (periodisation) requires alternating periods of training load with recovery for avoiding excessive fatigue that may lead to overtraining. Overtraining is long-lasting performance incompetence due to an imbalance of training load, competition, non-training stressors and recovery. Furthermore, annual plans are normally constructed in macro-, meso- and microcycles around the competitive phases with the objective of improving performance for a peak at a predetermined time. Finally, at competition time, optimal performance requires a healthy body, and integration of not only the physiological elements but also the psychological, technical and tactical components.

Training techniques to improve endurance exercise performances

In previously untrained individuals, endurance training improves peak oxygen uptake (VO2peak), increases capillary density of working muscle, raises blood volume and decreases heart rate during exercise at the same absolute intensity. In contrast, sprint training has a greater effect on muscle glyco(geno)lytic capacity than on muscle mitochondrial content. Sprint training invariably raises the activity of one or more of the muscle glyco(geno)lytic or related enzymes and enhances sarcolemmal lactate transport capacity. Some groups have also reported that sprint training transforms muscle fibre types, but these data are conflicting and not supported by any consistent alteration in sarcoplasmic reticulum Ca2+ ATPase activity or muscle physicochemical H+ buffering capacity. While the adaptations to training have been studied extensively in previously sedentary individuals, far less is known about the responses to high-intensity interval training (HIT) in already highly trained athletes. Only one group has systematically studied the reported benefits of HIT before competition. They found that >or=6 HIT sessions, was sufficient to maximally increase peak work rate (W(peak)) values and simulated 40 km time-trial (TT(40)) speeds of competitive cyclists by 4 to 5% and 3.0 to 3.5%, respectively. Maximum 3.0 to 3.5% improvements in TT(40) cycle rides at 75 to 80% of W(peak) after HIT consisting of 4- to 5-minute rides at 80 to 85% of W(peak) supported the idea that athletes should train for competition at exercise intensities specific to their event. The optimum reduction or 'taper' in intense training to recover from exhaustive exercise before a competition is poorly understood. Most studies have shown that 20 to 80% single-step reductions in training volume over 1 to 4 weeks have little effect on exercise performance, and that it is more important to maintain training intensity than training volume. Progressive 30 to 75% reductions in pool training volume over 2 to 4 weeks have been shown to improve swimming performances by 2 to 3%. Equally rapid exponential tapers improved 5 km running times by up to 6%. We found that a 50% single-step reduction in HIT at 70% of W(peak) produced peak approximately 6% improvements in simulated 100 km time-trial performances after 2 weeks. It is possible that the optimum taper depends on the intensity of the athletes' preceding training and their need to recover from exhaustive exercise to compete. How the optimum duration of a taper is influenced by preceding training intensity and percentage reduction in training volume warrants investigation.

A reduction in training volume and intensity for 21 days does not impair performance in cyclists

OBJECTIVES

(a) To investigate the effects of reduced training on physical condition and performance in well trained cyclists; (b) to study whether an intermittent exercise programme would maintain physiological training adaptations more effectively than a continuous exercise programme during a period of reduced training.

METHODS

Twelve male cyclists participated in a 21 day training programme and were divided into two training groups. One group (age 25.3 (7) years; weight 73.3 (5.7) kg; VO(2)MAX 58.6 (4.5) ml/kg/min; means (SD)) underwent a continuous endurance exercise training programme (CT) whereas the second group (age 22.8 (3.5) years; weight 74.1 (7.0) kg; VO(2)MAX 59.7 (6.7) ml/kg/min) followed an intermittent endurance exercise training programme (IT). During this reduced training period, both groups trained for two hours a day, three days a week.

RESULTS

Neither group showed changes in maximal workload (WMAX) (4.6 (0.5) v 4.8 (0.5) W/kg and 4.6 (0.5) v 4.7 (0.6) W/kg for the CT and IT group respectively) and VO(2)MAX (58.6 (4.5) v 60.1 (5.8) ml/kg/min and 59.7 (6.7) v 58.8 (7.5) ml/kg/min for the CT and IT group respectively). During the submaximal steady state exercise test, substrate use and heart rate remained unchanged after reduced training.

CONCLUSIONS

These results indicate that well trained cyclists who reduce training intensity and volume for 21 days can maintain physiological adaptations, as measured during submaximal and maximal exercise. An intermittent training regimen has no advantage over a continuous training regimen during a detraining period.

Improving cycling performance: how should we spend our time and money

Cycling performance is dependent on physiological factors which influence mechanical power production and mechanical and environmental factors that affect power demand. The purpose of this review was to summarize these factors and to rank them in order of importance. We used a model by Martin et al. to express all performance changes as changes in 40 km time trial performance. We modelled the performance of riders with different ability ranging from novice to elite cyclists. Training is a first and most obvious way to improve power production and was predicted to have the potential to improve 40 km time trial performance by 1 to 10% (1 to 7 minutes). The model also predicts that altitude training per se can cause a further improvement of 23 to 34 seconds. Carbohydrate-electrolyte drinks may decrease 40 km time by 32 to 42 seconds. Relatively low doses of caffeine may improve 40 km time trial performance by 55 to 84 seconds. Another way of improving time trial performance is by reducing the power demand of riding at a certain velocity. Riding with hands on the brake hoods would improve aerodynamics and increase performance time by approximately 5 to 7 minutes and riding with hands on the handlebar drops would increase performance time by 2 to 3 minutes compared with a baseline position (elbows on time trail handle bars). Conversely, riding with a carefully optimised position could decrease performance time by 2 to 2.5 minutes. An aerodynamic frame saved the modelled riders 1:17 to 1:44 min:sec. Furthermore, compared with a conventional wheel set, an aerodynamic wheel set may improve time trial performance time by 60 to 82 seconds. From the analysis in this article it becomes clear that novice cyclists can benefit more from the suggested alterations in position, equipment, nutrition and training compared with elite cyclists. Training seems to be the most important factor, but sometimes large improvements can be made by relatively small changes in body position. More expensive options of performance improvement include altitude training and modifications of equipment (light and aerodynamic bicycle and wheels). Depending on the availability of time and financial resources cyclists have to make decisions about how to achieve their performance improvements. The data presented here may provide a guideline to help make such decisions.

Using the exercise test to create the exercise prescription

Exercise testing can provide valuable information to aid the primary care physician in developing a safe and effective exercise program for his or her patients. This review presents the most recent recommendations for the components of an exercise program as well as methods to accomplish appropriate prescription writing for the various subsets of individuals from the healthy patient to the patient with chronic disease. In addition, a plea is made for physicians to encourage all patients to engage in at least some kind of regular exercise activity in an attempt to counteract the increasingly sedentary lifestyles found in our culture.

Detraining: loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus

This part II discusses detraining following an insufficient training stimulus period longer than 4 weeks, as well as several strategies that may be useful to avoid its negative impact. The maximal oxygen uptake (VO2max) of athletes declines markedly but remains above control values during long term detraining, whereas recently acquired VO2max gains are completely lost. This is partly due to reduced blood volume, cardiac dimensions and ventilatory efficiency, resulting in lower stroke volume and cardiac output, despite increased heart rates. Endurance performance is accordingly impaired. Resting muscle glycogen levels return to baseline, carbohydrate utilisation increases and the lactate threshold is lowered, although it remains above untrained values in the highly trained. At the muscle level, capillarisation, arterial-venous oxygen difference and oxidative enzyme activities decline in athletes and are completely reversed in recently trained individuals, contributing significantly to the long term loss in VO2max. Oxidative fibre proportion is decreased in endurance athletes, whereas it increases in strength athletes, whose fibre areas are significantly reduced. Force production declines slowly, and usually remains above control values for very long periods. All these negative effects can be avoided or limited by reduced training strategies, as long as training intensity is maintained and frequency reduced only moderately. On the other hand, training volume can be markedly reduced. Cross-training may also be effective in maintaining training-induced adaptations. Athletes should use similar-mode exercise, but moderately trained individuals could also benefit from dissimilar-mode cross-training. Finally, the existence of a cross-transfer effect between ipsilateral and contralateral limbs should be considered in order to limit detraining during periods of unilateral immobilisation.

Detraining: loss of training-induced physiological and performance adaptations. Part I: short term insufficient training stimulus

Detraining is the partial or complete loss of training-induced adaptations, in response to an insufficient training stimulus. Detraining characteristics may be different depending on the duration of training cessation or insufficient training. Short term detraining (less than 4 weeks of insufficient training stimulus) is analysed in part I of this review, whereas part II will deal with long term detraining (more than 4 weeks of insufficient training stimulus). Short term cardiorespiratory detraining is characterised in highly trained athletes by a rapid decline in maximal oxygen uptake (VO2max) and blood volume. Exercise heart rate increases insufficiently to counterbalance the decreased stroke volume, and maximal cardiac output is thus reduced. Ventilatory efficiency and endurance performance are also impaired. These changes are more moderate in recently trained individuals. From a metabolic viewpoint, short term inactivity implies an increased reliance on carbohydrate metabolism during exercise, as shown by a higher exercise respiratory exchange ratio, and lowered lipase activity, GLUT-4 content, glycogen level and lactate threshold. At the muscle level, capillary density and oxidative enzyme activities are reduced. Training-induced changes in fibre cross-sectional area are reversed, but strength performance declines are limited. Hormonal changes include a reduced insulin sensitivity, a possible increase in testosterone and growth hormone levels in strength athletes, and a reversal of short term training-induced adaptations in fluid-electrolyte regulating hormones.

Optimal preparation for the World Cup in soccer

In preparing for the World Cup in soccer, the players should recover in the first period after their club season. It is, however, important that they try to maintain their endurance capacity by frequently performing aerobic low-intensity exercise in order to be prepared for the rebuilding period starting about 5 weeks before the World Cup. During the rebuilding period, mainly aerobic high-intensity exercise, but also various types of anaerobic training, should be performed. At the onset of the tournament, the amount of fitness training can be reduced for the players who regularly play on the team; however, frequent sessions with aerobic high-intensity training are recommended. The training plan should take into account the need of each individual player. Players who do not regularly play on the team should follow an extensive fitness training program throughout all periods.

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults

ACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. It has also been shown that aerobic endurance training of fewer than 2 d.wk-1, at less than 40-50% of VO2R, and for less than 10 min-1 is generally not a sufficient stimulus for developing and maintaining fitness in healthy adults. Even so, many health benefits from physical activity can be achieved at lower intensities of exercise if frequency and duration of training are increased appropriately. In this regard, physical activity can be accumulated through the day in shorter bouts of 10-min durations. In the interpretation of this position stand, it must be recognized that the recommendations should be used in the context of participant's needs, goals, and initial abilities. In this regard, a sliding scale as to the amount of time allotted and intensity of effort should be carefully gauged for the cardiorespiratory, muscular strength and endurance, and flexibility components of the program. An appropriate warm-up and cool-down period, which would include flexibility exercises, is also recommended. The important factor is to design a program for the individual to provide the proper amount of physical activity to attain maximal benefit at the lowest risk. Emphasis should be placed on factors that result in permanent lifestyle change and encourage a lifetime of physical activity.

Influence of age and gender on cardiac output-VO2 relationships during submaximal cycle ergometry

It is presently unclear how gender, aging, and physical activity status interact to determine the magnitude of the rise in cardiac output (Qc) during dynamic exercise. To clarify this issue, the present study examined the Qc-O2 uptake (Vo2) relationship during graded leg cycle ergometry in 30 chronically endurance-trained subjects from four groups (n = 6-8/group): younger men (20-30 yr), older men (56-72 yr), younger women (24-31 yr), and older women (51-72 yr). Qc (acetylene rebreathing), stroke volume (Qc/heart rate), and whole body Vo2 were measured at rest and during submaximal exercise intensities (40, 70, and approximately 90% of peak Vo2). Baseline resting levels of Qc were 0.6-1.2 l/min less in the older groups. However, the slopes of the Qc-Vo2 relationship across submaximal levels of cycling were similar among all four groups (5.4-5.9 l/l). The absolute Qc associated with a given Vo2 (1.0-2.0 l/min) was also similar among groups. Resting and exercise stroke volumes (ml/beat) were lower in women than in men but did not differ among age groups. However, older men and women showed a reduced ability, relative to their younger counterparts, to maintain stroke volume at exercise intensities above 70% of peak Vo2. This latter effect was most prominent in the oldest women. These findings suggest that neither age nor gender has a significant impact on the Qc-Vo2 relationships during submaximal cycle ergometry among chronically endurance-trained individuals.

Changes in maximum oxygen uptake during prolonged training, overtraining, and detraining in horses

Thirteen standardbred horses were trained as follows: phase 1 (endurance training, 7 wk), phase 2 (high-intensity training, 9 wk), phase 3 (overload training, 18 wk), and phase 4 (detraining, 12 wk). In phase 3, the horses were divided into two groups: overload training (OLT) and control (C). The OLT group exercised at greater intensities, frequencies, and durations than group C. Overtraining occurred after 31 wk of training and was defined as a significant decrease in treadmill run time in response to a standardized exercise test. In the OLT group, there was a significant decrease in body weight (P < 0.05). From pretraining values of 117 +/- 2 (SE) ml.kg-1.min-1, maximal O2 uptake (VO2max) increased by 15% at the end of phase 1, and when signs of overtraining were first seen in the OLT group, VO2max was 29% higher (151 +/- 2 ml.kg-1.min-1 in both C and OLT groups) than pretraining values. There was no significant reduction in VO2max until after 6 wk detraining when VO2max was 137 +/- 2 ml.kg-1.min-1. By 12 wk detraining, mean VO2max was 134 +/- 2 ml.kg-1.min-1, still 15% above pretraining values. When overtraining developed, VO2max was not different between C and OLT groups, but maximal values for CO2 production (147 vs. 159 ml.kg-1.min-1) and respiratory exchange ratio (1.04 vs. 1.11) were lower in the OLT group. Overtraining was not associated with a decrease in VO2max and, after prolonged training, decreases in VO2max occurred slowly during detraining.

Modelling the effect of taper on performance, maximal oxygen uptake, and the anaerobic threshold in endurance triathletes

The purpose of this study was to determine the nature of taper required to optimize performance in Ironman triathletes. Eleven triathletes (26 +/- 4 yrs, 77.0 +/- 6.5 kg) took part in 3 months of training interspersed with two taper periods, one of 10 days (Taper 1) and another six weeks later for 13 days (Taper 2). Reducing training volume by 50% in an exponential fashion (tau < or = 5 days) in one group of triathletes during Taper 1 resulted in a 46 second (4%) improvement in their 5 km criterion run time and a 23 W (5%) increase in maximal ramp power output above the same measurement at the beginning of taper. A 30% step reduction in training volume in the second group did not result in any significant improvement in physical performance on the same measures. Training volume was reduced exponentially from the end of training in both a high volume group (tau > or = 8 days) and a low volume group (tau < or = 4 days) during Taper 2. Criterion run time improved significantly by 74 seconds (6%) and 28 seconds (2%) in the high and low volume groups respectively, while maximal ramp power increased significantly by 34 W (8%) only in the low volume taper group. Maximal oxygen uptake increased progressively from 62.9 +/- 5.8 ml.kg-1.min-1 two weeks prior to taper, to a significantly higher level 68.9 +/- 4.2 ml.kg-1.min-1 during the final week of Taper 2 (p < or = 0.5). The anaerobic threshold determined by a non-invasive method was also observed to increase from 70.9% to 74.9% of a subject's maximal oxygen uptake during Taper 2. These results demonstrate that proper placement of training volume during taper is a key factor in optimizing performance for a specific competition and a high volume of training in the immediate days preceding an event may be detrimental to physical performance.

Reduction in left ventricular wall thickness after deconditioning in highly trained Olympic athletes

BACKGROUND

Clinical distinction between athlete's heart and hypertrophic cardiomyopathy in a trained athlete is often difficult. In an effort to identify variables that may aid in this differential diagnosis, the effects of deconditioning on left ventricular wall thickness were assessed in six highly trained elite athletes who had competed in rowing or canoeing at the 1988 Seoul Olympic Games. Each of these athletes showed substantial ventricular septal thickening associated with training (13-15 mm) which resembled that of hypertrophic cardiomyopathy.

METHODS

The athletes voluntarily reduced their training substantially for 6-34 weeks (mean 13) after the Olympic competition. Echocardiography was performed at peak training and also after deconditioning, and cardiac dimensions were assessed blindly.

RESULTS

Maximum ventricular septal thickness was 13.8 (0.9) mm in the trained state and 10.5 (0.5) in the deconditioned state (p < 0.005) (change 15-33%).

CONCLUSIONS

The finding that deconditioning may be associated with a considerable reduction in ventricular septal thickness in elite athletes over short periods strongly suggests that these athletes had a physiological form of left ventricular hypertrophy induced by training. Such a reduction in wall thickness with deconditioning may help to distinguish between the physiological hypertrophy of athlete's heart and primary pathological hypertrophy (for example, hypertrophic cardiomyopathy) in selected athletes with increased left ventricular wall thickness.

The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training

In previously sedentary individuals, regularly performed aerobic exercise results in significant improvements in exercise capacity. The development of peak exercise performance, as typified by competitive endurance athletes, is dependent upon several months to years of aerobic training. The physiological adaptations associated with these improvements in both maximal exercise performance, as reflected by increases in maximal oxygen uptake (VO2max), and submaximal exercise endurance include increases in both cardiovascular function and skeletal muscle oxidative capacity. Despite prolonged periods of aerobic training, reductions in maximal and submaximal exercise performance occur within weeks after the cessation of training. These losses in exercise performance coincide with declines in cardiovascular function and muscle metabolic potential. Significant reductions in VO2max have been reported to occur within 2 to 4 weeks of detraining. This initial rapid decline in VO2max is likely related to a corresponding fall in maximal cardiac output which, in turn, appears to be mediated by a reduced stroke volume with little or no change in maximal heart rate. A loss in blood volume appears to, at least partially, account for the decline in stroke volume and VO2max during the initial weeks of detraining, although changes in cardiac hypertrophy, total haemoglobin content, skeletal muscle capillarisation and temperature regulation have been suggested as possible mediating factors. When detraining continues beyond 2 to 4 weeks, further declines in VO2max appear to be a function of corresponding reductions in maximal arterial-venous (mixed) oxygen difference. Whether reductions in oxygen delivery to and/or extraction by working muscle regulates this progressive decline is not readily apparent. Changes in maximal oxygen delivery may result from decreases in total haemoglobin content and/or maximal muscle blood flow and vascular conductance. The declines in skeletal muscle oxidative enzyme activity observed with detraining are not causally linked to changes in VO2max but appear to be functionally related to the accelerated carbohydrate oxidation and lactate production observed during exercise at a given intensity. Alternatively, reductions in submaximal exercise performance may be related to changes in the mean transit time of blood flow through the active muscle and/or the thermoregulatory response (i.e. degree of thermal strain) to exercise. In contrast to the responses observed with detraining, currently available research indicates that the adaptations to aerobic training may be retained for at least several months when training is maintained at a reduced level. Reductions of one- to two-thirds in training frequency and/or duration do not significantly alter VO2max or submaximal endurance time provided the intensity of each exercise session is maintained.(ABSTRACT TRUNCATED AT 400 WORDS)

Effects of exercise detraining and deacclimation to the heat on plasma volume dynamics

The effects of the discontinuation (DET) of an endurance training/heat acclimation (T/A) program on vascular volumes were studied in 16 adult males. Resting and exercise blood volume dynamics were examined prior to and during an exercise task performed after completion of T/A (CT1) and again at the end of DET (CT2). T/A consisted of cycling at 60% of peak VO2 for 90 min per day, 6 days per week, for 4 weeks. Ambient temperature was 20 degrees C for the first 3 weeks and 40 degrees C for the last week (rh = 30-35%). Subjects were randomly assigned to one of the following DET conditions: 1) cycling one day per week at 40 degrees C, 2) cycling one day per week at 20 degrees C, 3) resting one day per week at 40 degrees C, 4) control. The exercise tasks consisted of 60 min of continuous cycle ergometer exercise at 50% of peak VO2 (Ta = 30 degrees C, rh = 35%). Although significant differences were found between CT1 and CT2, there were no interactions between the various DET conditions. Resting red cell volume decreased 98 ml and plasma volume decreased 248 ml following DET. A reduction in plasma protein content accounted for 97% of the decrease in plasma volume. Hemoconcentration occurred during exercise in both CT1 and CT2, while there were slight increases in plasma [Na+] and [Cl-] and a rapid rise in [K+]. It appears that a single exercise and/or heat exposure per week was not different from complete cessation of endurance exercise in the heat with regard to maintenance of the various vascular volumes.