Influence Of Training Protocol On Endurance Effects

PURPOSE To determine the effect of deviating from commonly recommended training regimens on the size of changes in endurance capacity with regard to the weekly distribution of training sessions and the choice of exercise intensity. METHODS 51 healthy untrained subjects (44 ± 8 yrs, BMI 26.9 ± 5.3, VO2max 36.8 ± 8.6 ml*min−1*kg−1) were stratified for endurance capacity and sex and randomly assigned to 4 groups: regular training (REG, n=12, 5 sessions per week, 30 min each, intensity at 90% of the estimated maximal lactate steady state), “weekend warrior” (WW, n=13, 2 consecutive days per week for 75 min at the same intensity as REG), “fat burner” (FB, n=13, 5 sessions per week at a heart rate [HR] 15 min−1 below REG intensity), and control (CO, n=13, no training). Total energy output was held constant between the training groups which implied prolonging session durations for FB on an individual basis by 5 to 15 min to match the two other training groups. Training was conducted over 12 weeks and each session monitored by means of portable heart rate recorders. Identical graded treadmill protocols with simultaneous gas exchange, HR, and lactate measurements prior to and after the training program served for exercise prescription (given as HR ranges of 5–10 min−1) and documentation of endurance effects. RESULTS VO2max improved similarly and in all 3 training groups (REG +1.52 ml*min−1*kg−1, WW +3.37 ml*min−1*kg−1, FB +1.77 ml*min−1*kg−1). This effect was significant compared with CO (−0.95 ml*min−1*kg−1; p<0.05 for FB and REG; p<0.01 for WW). In comparison with CO (decrease by 3 min−1), average HR during incremental treadmill exercise decreased significantly by 9 min−1 (REG, p<0.05), 11 min−1 (WW, p<0.01), and 6 min−1 (FB, p<0.05). Only for the observed rightward shift of the lactate performance relationship, one group (FB) did not reach significant differences to CO. In absolute terms, the largest training gains were documented in WW. However, differences to the other training groups remained insignificant throughout. CONCLUSIONS In a middle-age population, deviations from commonly recommended weekly scheduling of training or from the choice of moderate intensity does not lead to major impairment of expectable improvements in endurance capacity provided the energy output is held equal. There are slight indications that the choice of a too low intensity might be more detrimental to positive training effects than piling up training sessions at the weekends as it is often practiced due to occupational constraints.

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