A high-intensity intermittent-based running programme allows triathletes to reduce weekly running distances without impairing muscular performance and body composition

Abstract

BACKGROUND:

Extensive evidence supports the benefits of high-intensity intermittent training (HIIT) for endurance athletes. Additionally, the importance of neuromuscular characteristics and body composition in determining running economy and, thereby running performance, have been widely documented. Previous studies performing HIIT interventions have focused on single sports, such as swimming, running or cycling, but not on multiple-event such as triathlon.

AIM:

This study aimed to determine the effect of a 5-week HIIT-based running programme on body composition and muscular performance parameters in triathletes.

METHODS:

Thirteen triathletes were matched into two groups, experimental group(EG) and control group (CG). The CG was asked to maintain their training routines, whilst the EG modified their running plans (HIIT-based) but maintained their swimming and cycling routines. Body composition, vertical jump, stretch-shortening cycle utilization (SSC) and sprint ability were performed before (pretest) and after (posttest) the intervention period.

RESULTS:

No significant differences between groups were found at pretest. At posttest, the EG obtained higher values in countermovement jump (p = 0.005, ES > 0.7) and SSC (p = 0.017, ES > 0.7), with lower times (p = 0.001, ES > 0.7) in sprint. Body composition parameters remained unchanged in both groups (p≥ 0.05, ES < 0.4).

CONCLUSION:

These preliminary results show that a HIIT-based running plan may induce improvements superior to the plan performed by the CG, in jumping, sprinting ability and SSC, without impairing body composition parameters. Thus, this study highlights the effectiveness of HIIT-based training programme for improving explosive muscular power and the rebound capabilities of the athletes.

Keywords

Endurance athletes interval training reactive strength training prescription

References

Burns

, Keenan

A-M

, Redmond

. Factors associated with triathlon-related overuse injuries. J Orthop Sports Phys Ther. JOSPT, Inc. JOSPT, 1033 North Fairfax Street, Suite 304, Alexandria, VA 22134-1540; 2003 Apr 1; 33(4): 177-84.

Shaw

, Howat

, Trainor

, Maycock

. Training patterns and sports injuries in triathletes. J Sci Med Sport. 2004 Dec; 7(4): 446-50.

Laursen

. Training for intense exercise performance: high-intensity or high-volume training? Scand J Med Sci Sports. 2010 Oct; 20(Suppl 2): 1-10.

Billat

. Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part I: aerobic interval training. Sport Med. 2001 Jan; 31(1): 13-31.

Billat

. Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part II: anaerobic interval training. Sport Med. 2001 Feb; 31(2): 75-90.

Buchheit

, Laursen

. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sport Med. 2013 May; 43(5): 313-38.

Buchheit

, Laursen

. High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load and practical applications. Sport Med. 2013 Oct; 43(10): 927-54.

Bangsbo

, Gunnarsson

, Wendell

, Nybo

, Thomassen

. Reduced volume and increased training intensity elevate muscle Na+-K+ pump alpha2-subunit expression as well as short- and long-term work capacity in humans. J Appl Physiol. 2009 Dec 1; 107(6): 1771-80.

Zatoń

, Michalik

. Effects of Interval Training-Based Glycolytic Capacity on Physical Fitness in Recreational Long-Distance Runners. Hum Mov. 2015 Jan 1; 16(2): 71-7.

10.

Gunnarsson

, Bangsbo

. The 10-20-30 training concept improves performance and health profile in moderately trained runners. J Appl Physiol. 2012 Jul; 113(1): 16-24.

11.

Gliemann

, Gunnarsson

, Hellsten

, Bangsbo

. 10-20-30 training increases performance and lowers blood pressure and VEGF in runners. Scand J Med Sci Sports. 2015 Oct; 25(5): e479-89.

12.

Esfarjani

, Laursen

. Manipulating high-intensity interval training: Effects on, the lactate threshold and 3000m running performance in moderately trained males. J Sci Med Sport. Elsevier; 2007 Feb 2; 10(1): 27-35.

13.

Denadai

, Ortiz

, Greco

, de Mello

. Interval training at 95% and 100% of the velocity at VO2 max: effects on aerobic physiological indexes and running performance. Appl Physiol Nutr Metab. 2006 Dec; 31(6): 737-43.

14.

Vezzoli

, Pugliese

, Marzorati

, Serpiello

, La Torre

, Porcelli

. Time-course changes of oxidative stress response to high-intensity discontinuous training versus moderate-intensity continuous training in masters runners. PLoS One. 2014 Jan; 9(1): e87506.

15.

Smith

, Coombes

, Geraghty

. Optimising high-intensity treadmill training using the running speed at maximal O(2) uptake and the time for which this can be maintained. Eur J Appl Physiol. 2003 May; 89(3-4): 337-43.

16.

Kilen

, Larsson

, Jørgensen

, Johansen

, Jørgensen

, Nordsborg

. Effects of 12 weeks high-intensity & reduced-volume training in elite athletes. PLoS One. 2014 Jan; 9(4): e95025.

17.

Kohn

, Essén-Gustavsson

, Myburgh

. Specific muscle adaptations in type II fibers after high-intensity interval training of well-trained runners. Scand J Med Sci Sports. 2011 Dec; 21(6): 765-72.

18.

Laursen

, Shing

, Peake

, Coombes

, Jenkins

. Influence of high-intensity interval training on adaptations in well-trained cyclists. J Strength Cond Res. 2005 Aug; 19(3): 527-33.

19.

Vuorimaa

, Vasankari

, Rusko

. Comparison of Physiological Strain and Muscular Performance of Athletes During Two Intermittent Running Exercises at the Velocity Associated with VO2max. Int J Sports Med. 2000 Feb 1; 21(2): 96-101.

20.

García-Pinillos

, Soto-Hermoso

, Latorre-Román

. Acute effects of extended interval training on countermovement jump and handgrip strength performance in endurance athletes: postactivation potentiation. J strength Cond Res. 2015 Jan; 29(1): 11-21.

21.

García-Pinillos

, Párraga-Montilla

, Soto-Hermoso

, Latorre-Román

. Changes in balance ability, power output, and stretch-shortening cycle utilization after two high-intensity intermittent training protocols in endurance runners. J Sport Heal Sci. 2015 Sep.

22.

Paavolainen

, Hakkinen

, Hamalainen

, Nummela

, Rusko

. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May 1; 86(5): 1527-33.

23.

Saunders

, Telford

, Pyne

, Peltola

, Cunningham

, Gore

, et al. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res. 2006 Nov; 20(4): 947-54.

24.

McGuigan

, Doyle

TLA

, Newton

, Edwards

, Nimphius

, Newton

. Eccentric utilization ratio: effect of sport and phase of training. J strength Cond Res. 2006 Nov; 20(4): 992-5.

25.

Kubo

, Morimoto

, Komuro

, Tsunoda

, Kanehisa

, Fukunaga

. Influences of tendon stiffness, joint stiffness, and electromyographic activity on jump performances using single joint. Eur J Appl Physiol. 2007 Feb; 99(3): 235-43.

26.

Nummela

, Paavolainen

, Sharwood

, Lambert

, Noakes

, Rusko

. Neuromuscular factors determining 5 km running performance and running economy in well-trained athletes. Eur J Appl Physiol. 2006 May; 97(1): 1-8.

27.

Weston

, Myburgh

, Lindsay

, Dennis

, Noakes

, Hawley

. Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists. Eur J Appl Physiol. 1996 Dec 1; 75(1): 7-13.

28.

Creer

, Ricard

, Conlee

, Hoyt

, Parcell

. Neural, metabolic, and performance adaptations to four weeks of high intensity sprint-interval training in trained cyclists. Int J Sports Med [Internet]. 2004 Feb [cited 2015 Jul 20]; 25(2): 92-8. Available from: http://www.ncbi.nlm.nih.gov/pubmed/14986190.

29.

Saunders

, Pyne

, Telford

, Hawley

. Factors Affecting Running Economy in Trained Distance Runners. Sport Med. 2004; 34(7): 465-85.

30.

Boutcher

. High-intensity intermittent exercise and fat loss. J Obes. 2011 Jan; 2011: 868305.

31.

Suriano

, Bishop

. Physiological attributes of triathletes. J Sci Med Sport. 2010 May; 13(3): 340-7.

32.

Demarie

, Koralsztein

, Billat

. Time limit and time at VO2max' during a continuous and an intermittent run. J Sports Med Phys Fitness. 2000 Jun; 40(2): 96-102.

33.

Lacour

, Padilla-Magunacelaya

, Barthélémy

, Dormois

. The energetics of middle-distance running. Eur J Appl Physiol Occup Physiol [Internet]. 1990 Jan [cited 2015 Dec 7]; 60(1): 38-43. Available from: http://www.ncbi.nlm.nih.gov/pubmed/2311592.

34.

Bosy-Westphal

, Later

, Hitze

, Sato

, Kossel

, Gluer

C-C

, et al. Accuracy of bioelectrical impedance consumer devices for measurement of body composition in comparison to whole body magnetic resonance imaging and dual X-ray absorptiometry. Obes Facts [Internet]. 2008 Jan [cited 2015 Jul 15]; 1(6): 319-24. Available from: http://www.ncbi.nlm.nih.gov/pubmed/20054195.

35.

Glatthorn

, Gouge

, Nussbaumer

, Stauffacher

, Impellizzeri

, Maffiuletti

. Validity and reliability of Optojump photoelectric cells for estimating vertical jump height. J Strength Cond Res [Internet]. 2011 Feb [cited 2015 Dec 7]; 25(2): 556-60. Available from: http://www.ncbi.nlm.nih.gov/pubmed/20647944.

36.

Lloyd

, Oliver

, Hughes

, Williams

. Reliability and validity of field-based measures of leg stiffness and reactive strength index in youths. J Sports Sci. Routledge; 2009 Dec 4; 27(14): 1565-73.

37.

Thomas

, Silverman

, Nelson

. Research Methods in Physical Activity, 7E. 2015.

38.

Joyner

, Coyle

. Endurance exercise performance: the physiology of champions. J Physiol [Internet]. 2008 Jan 1 [cited 2015 Nov 2]; 586(1): 35-44. Available from: http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2375555&tool=pmcentrez&rendertype=abstract.

39.

Ross

, Leveritt

, Riek

. Neural Influences on Sprint Running. Sport Med. 2001; 31(6): 409-25.

40.

Ferrari Bravo

, Impellizzeri

, Rampinini

, Castagna

, Bishop

, Wisloff

. Sprint vs. interval training in football. Int J Sports Med [Internet]. 2008 Aug [cited 2015 Jan 6]; 29(8): 668-74. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18080951.

41.

Fernandez-Fernandez

, Zimek

, Wiewelhove

, Ferrauti

. High-intensity interval training vs. repeated-sprint training in tennis. J Strength Cond Res [Internet]. 2012 Jan [cited 2015 Nov 20]; 26(1): 53-62. Available from: http://www.ncbi.nlm.nih.gov/pubmed/21904233.

42.

Nummela

, Heath

, Paavolainen

, Lambert

, St Clair Gibson

, Rusko

, et al. Fatigue during a 5-km running time trial. Int J Sports Med. 2008 Sep 1; 29(9): 738-45.

43.

Sloth

, Sloth

, Overgaard

, Dalgas

. Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta-analysis. Scand J Med Sci Sports. 2013 Dec; 23(6): e341-52.

44.

Burgomaster

, Hughes

, Heigenhauser

GJF

, Bradwell

, Gibala

. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005 Jun 1; 98(6): 1985-90.

45.

Hernández-Torres

, Ramos-Jiménez

, Torres-Durán

, Romero-Gonzalez

, Mascher

, Posadas-Romero

, et al. Effects of single sessions of low-intensity continuous and moderate-intensity intermittent exercise on blood lipids in the same endurance runners. J Sci Med Sport. 2009 Mar; 12(2): 323-31.