Four-Second Power Cycling Training Increases Maximal Anaerobic Power, Peak Oxygen Consumption, and Total Blood Volume.
Med Sci Sports Exerc
; 53(12): 2536-2542, 2021 12 01.
Article
em En
| MEDLINE
| ID: mdl-34310498
ABSTRACT
INTRODUCTION:
High-intensity interval training is an effective tool to improve cardiovascular fitness and maximal anaerobic power. Different methods of high-intensity interval training have been studied but the effects of repeated maximal effort cycling with very short exercise time (i.e., 4 s) and short recovery time (15-30 s) might suit individuals with limited time to exercise.PURPOSE:
We examined the effects of training at near maximal anaerobic power during cycling (PC) on maximal anaerobic power, peak oxygen consumption (VËO2peak), and total blood volume in 11 young healthy individuals (age 21.3 ± 0.5 yr) (six men, five women).METHODS:
Participants trained three times a week for 8 wk performing a PC program consisting of 30 bouts of 4 s at an all-out intensity (i.e., 2 min of exercise per session). The cardiovascular stress progressively increased over the weeks by decreasing the recovery time between sprints (30-24 s to 15 s), and thus, total session time decreased from 17 to <10 min.RESULTS:
Power cycling elicited a 13.2% increase in VËO2peak (Pre 2.86 ± 0.18 L·min-1, Post 3.24 ± 0.21 L·min-1; P = 0.003) and a 7.6% increase in total blood volume (Pre 5139 ± 199 mL, Post 5529 ± 342 mL; P < 0.05). Concurrently, maximal anaerobic power increased by 17.2% (Pre 860 ± 53 W, Post 1,009 ± 71 W; P < 0.001).CONCLUSIONS:
A PC training program employing 30 bouts of 4 s duration for a total of 2 min of exercise, resulting in a total session time of less than 10 min in the last weeks, is effective for improving total blood volume, VËO2peak and maximal anaerobic power in young healthy individuals over 8 wk. These observations require reconsideration of the minimal amount of exercise needed to significantly increase both maximal aerobic and anaerobic power.
Texto completo:
1
Coleções:
01-internacional
Base de dados:
MEDLINE
Assunto principal:
Volume Sanguíneo
/
Limiar Anaeróbio
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Treinamento Intervalado de Alta Intensidade
Limite:
Adult
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Female
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Humans
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Male
Idioma:
En
Revista:
Med Sci Sports Exerc
Ano de publicação:
2021
Tipo de documento:
Article