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


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