Interval vs continuous training
- Created by: Charlotte
- Created on: 18-01-21 14:32
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- Interval vs. Continuous Training
- Central Adaptations Following Endurance Training
- Lower HR
- Increased stroke volume
- No difference in Cardiac output in submaximal, but increased in maximal exercise.
- RBCs & increased haematocrit
- changes in oxygenation with repeated exercise causes kidneys to secrete EPO which stimulates RBC production
- Increased haematocrit (conc of RBCc) means that more oxygen can be carried to the muscles.
- Peripheral Adaptations Following Endurance Training
- More oxygen utilised at the muscle
- PGC-1a
- Activates synthesis of mitochondria, more blood vessels and fibre type conversion
- Can be activate by low glycogen, increased calcium and hormonal changes
- Neuromusc
- HIT decreased central fatigue, allowing more peripheral fatigue
- HIIT increased pain tolerance
- Training-Type-Specific Adaptations
- HIIT is more effective for max CO, SV & VO2
- SIT improved mitochondrial respiration
- Improved signalling responses in SIT
- No changes in mitochondrial content after 4 weeks MICT, SIT & HIIT
- Mitochondrial content responds more to increase in training volume, e.g. MICT
- Mitochondrial respiration responded to increase in intensity
- How Do Adaptations Translate to Endurance Performance
- Increased fat oxidation
- Less utilisation of PCr & glycogen
- Increased buffering capacity
- SIT increases muscle ion transporters, such as NHE, MCT & Na-K pump
- Less recruitment of type II fibres
- Improve VO2max, best by HIIT
- Increased Lactate Threshold
- Improved Economy
- Increased fat oxidation
- Central Adaptations Following Endurance Training
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