1. Incline Treadmill Interval Training: Short vs. Long Bouts and the Effects on Distance Running Performance.
- Author
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Ferley, D. D., Hopper, D. T., and Vukovich, M. D.
- Subjects
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ANALYSIS of variance , *CARDIOPULMONARY system , *EXERCISE tests , *HEART beat , *LACTATES , *STATISTICS , *DATA analysis , *EFFECT sizes (Statistics) , *TREADMILLS , *PHYSICAL training & conditioning , *BODY movement , *PRE-tests & post-tests , *REPEATED measures design , *OXYGEN consumption , *LONG-distance running , *DATA analysis software , *DESCRIPTIVE statistics - Abstract
This study compared 6 weeks of incline treadmill interval training (INC) performed on a 10 % treadmill grade using either sprint-like efforts or slower, longer bouts. 24 individuals were randomly assigned between 2 groups that each completed 2 INC and one 30-min level-grade sessions⋅wk-1. Training intensities, bout durations and the number of intervals per INC session were the velocity associated with VO2max (Vmax), 30 s and 10-14 (INCShort n = 12), and 68 %Vmax, ~3 min and 4-6 (INCLong n = 12), respectively. All 30-min sessions were at 65 %Vmax. Pre- and post-testing assessed VO2max; lactate threshold (VLT); running economy; and time-to-exhaustion at various conditions including 80 %Vmax and 20 % grade (CFMod). Both groups improved significantly in all tests; additionally, INCShort improved significantly more so in VLT and CFMod despite INCLong performing more than 2 times the running each INC session (P < 0.05). Mean effect size (ES) of the relative improvement in a majority of tests revealed a trivial to very large ES of INCShort vs. INCLong training (ES range: 0.05-4.05). We conclude sprintlike INC better than slower, longer INC at improving a key determinant of distance running performance (VLT), and better at preparing individuals for running on courses with a variety of grades. [ABSTRACT FROM AUTHOR]
- Published
- 2016
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