Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population

Anders Kilen

Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population

Anders Kilen

Abstract

Introduktion: Soldater har behov for en all-round kapacitet af både styrke og udholdenhed for sikkert og effektivt at kunne imødekomme slagsmarkens udfordringer. Selvom et stigende antal opgaver kan løses med droner og robotter
er der mange situationer, der fortsat kun kan løses manuelt. Et prioriteret fokus på teknisk og taktisk træning og en fortsat rationalisering af arbejdstiden begrænser den tid, der afsættes til fysisk træning for at kunne opbygge eller
vedligeholde den nødvendige fysiske kapacitet. Derfor er der en fortsat søgen efter optimerende træningsmetoder, der effektivt kan forbedre soldatens fysiske præstationsevne og reducere risikoen for skader med det mindst mulige
tidsforbrug. Det overordnede fokus i denne afhandling at undersøge effektiviteten af mikrotræning som 8x15 min. trænings sessioner, der kan indpasses i pauser og ventetider i løbet af dagen, sammenlignet med intensitets og volumen matched 2x60 min. klassisk træning. Derudover var et sekundært formål at undersøge individuelle tilpasninger til styrke og udholdenhedstræning i forhold til fysisk udgangspunkt. Hypotesen var at mikrotræning ville føre til mere markante adaptationer end klassisk træning og at individuelle tilpasninger til træning ville være afhængige af fysisk udgangsniveau.

Metode: Denne afhandling består af et manuskript fra et pilotstudie, to (indsendte) manuskripter fra et hovedstudie og yderligere ikke publiceret data analyser fra hovedstudiet. I pilotstudiet deltog 29 militære tolkeelever i en 8 ugers trænings intervention opdelt i to grupper: en mikrotræningsgruppe (MIC) der udførte 9x15 min. styrke- og udeholdenhedstræningssessioner om ugen, og en klassisk træningsgruppe (CLA) udførte identisk styrke- og udholdenheds-træning fordelt som 3x45 min. sessioner om ugen. I hovedstudiet deltog 290 værnepligtige i en 9 ugers træningsintervention, hvor MIC udførte 8x15 minutters styrke- og udeholdenhedstræning om ugen, CLA udførte identisk styrke og udholdenhedstræning fordelt som 2x60 min. og en tilføjet 'kontrolgruppe' (CON) udførte 2x60 min. standard militær fysisk træning. Tilpasning af styrke og udholdenhed blev bestemt som fysiologiske
evalueringer af muskelsammensætning, maksimal kraftudvikling, iltoptagelses-kapacitet, enzymatisk aktivitet og mitokondrielt proteinindhold samt funktionelle præstationsmålinger af løbepræstation samt styrke- og styrkeudholdenheds-øvelser. Fra hovedstudiet blev deltagerne efterfølgende analyseret opdelt i tre grupper baseret på fysisk udgangspunkt: lavt (LOW), mellem (MED) og højt (HIG), og gruppernes tilpasninger til træning i funktionelle målinger og præstation blev sammenholdt.

Resultater: I pilotstudiet var der kun mindre forskelle mellem adaptationer i MIC og CLA, men der var en tendens til mere markante tilpasninger i MIC. I hovedstudiet var adaptationer i MIC og CLA stort set identiske. Maksimal
kraftudvikling for benene, løbepræstation og præstation i kropshævninger styrkeudholdenhedsøvelser steg lige meget i begge grupper, mens maksimal kraftudvikling for overkroppen og funktionelle styrkeøvelser for benene var
uændret. Kun MIC forbedrede maksimal iltoptagelse. I forhold til individuelle adaptationer opdelt efter fysisk udgangspunkt steg både maksimal iltoptagelse, funktionelle styrke øvelser og styrkeudholdenhedsøvelser afhængigt af det fysisk udgangspunkt, mens maksimal kraftudvikling var upåvirket.

Konklusion: De præsenterede resultater viste ikke et optimeret træningsudbytte ved anvendelse af mikrotræning, men understøtter brugen af mikrotræningspas, med forventede tilpasninger svarende til klassiske træningspas. Ydermere var der en sammenhæng mellem fysisk udgangsniveau og tilpasninger til træning og der ses derfor en potentiel mulighed for at optimere træningsudbytte ved anvendelse af træningsprogrammer tilpasset på baggrund af det fysiske udgangsniveau.

Originalsprog	Engelsk

Udgivelsessted	Copenhagen
Forlag	Department of Nutrition, Exercise and Sports, Faculty of Science, University of Copenhagen
Antal sider	142
ISBN (Trykt)	978-87-7209-258-4
Status	Udgivet - 2019

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@phdthesis{809bce7bfd594b678dfdcfed794498c8,

title = "Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population",

abstract = "Introduction: In order to overcome the work demands of the battlefield safe and effectively, soldiers need a substantial all-round capacity of both strength and endurance. Albeit, an increasing number of military tasks are solved using drones and robots several situations still need to be solved manually on the ground. However, ongoing rationalization of duty hours and high focus on technical and tactical training limit the time allocated for physical training to develop or maintain the needed physical capacity. Therefore, there is an ongoing search for optimized training methods that effectively enhance the soldiers' operative physical performance and reduce the risks of injuries with as little time as possible invested. Thus, the overall focus of this thesis was to investigate theeffectiveness of a proposed training regime, 'micro-training'. Specifically, the effectiveness of 8x15 min training session (micro-training), feasible to fit into breaks and waiting time, as opposed to intensity and volume matched 2x60 min training sessions (classical training). Furthermore, a secondary objective was to explore individual adaptations to strength and endurance training in relation to initial training status. The hypotheses were that microtraining would induce superior adaptations compared to classical training and that individual adaptations to training could be related to initial training status.Methods: This thesis is compiled of one paper from a pilot study, two (submitted) papers from a main study and additional unpublished data analysis from the main study. In the pilot study, 29 military interpreter studentsparticipated in a 8 week training intervention divided into two groups: a 'micro-training group' (MIC) completed 9x15 min training sessions per week of either strength or endurance training and a 'classical-training' group (CLA)conducted identical strength and endurance training distributed as 3x45 min sessions per week. In the main study, a total of 290 basic army training conscripts participated in a 9 week training intervention divided into three groups: MIC completed 8x15 min training sessions per week of either strength or endurance training, CLA conducted identical strength and endurance training distributed as 2x60 min sessions per week and a 'control' group (CON)performed 2x60 min standard military physical training sessions. Strength and endurance were evaluated physiologically in muscle morphology, maximal voluntary contraction (MVC), oxygen consumption (VO2) capacity, enzymatic activity, and mitochondrial protein content and as functional performance of run performance, strength and strength-endurance exercises.Results: In the pilot study, adaptations between MIC and CLA were more or less similar, but MIC tended to have superior changes in measures of both strength and endurance. In the main study, similar adaptations between MIC and CLA were observed. Knee extensor MVC, run performance and strength endurance and pull-up performance increased to the same extend, while upper body MVC and functional measures of leg strength remained constant. Only MIC increased VO2 capacity. In regards to individual adaptations, both oxygen consumption capacity and measures of functional strength and endurance improved dependent on initial training status while MVC measurements were unaffected.Conclusion: Micro-training did not induce superior adaptations compared to classical training but the present results supports the use of micro-training with expected training outcomes corresponding to volume and intensity matchedclassical training outcomes. Furthermore, there was a relationship between individual initial training status and adaptations to training hence there appears to be a potential to optimize training outcomes by applying training programs adjusted according to initial training level.",

author = "Anders Kilen",

note = "CURIS 2019 NEXS 165",

year = "2019",

language = "English",

isbn = "978-87-7209-258-4",

publisher = "Department of Nutrition, Exercise and Sports, Faculty of Science, University of Copenhagen",

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T1 - Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population

AU - Kilen, Anders

N1 - CURIS 2019 NEXS 165

PY - 2019

Y1 - 2019

N2 - Introduction: In order to overcome the work demands of the battlefield safe and effectively, soldiers need a substantial all-round capacity of both strength and endurance. Albeit, an increasing number of military tasks are solved using drones and robots several situations still need to be solved manually on the ground. However, ongoing rationalization of duty hours and high focus on technical and tactical training limit the time allocated for physical training to develop or maintain the needed physical capacity. Therefore, there is an ongoing search for optimized training methods that effectively enhance the soldiers' operative physical performance and reduce the risks of injuries with as little time as possible invested. Thus, the overall focus of this thesis was to investigate theeffectiveness of a proposed training regime, 'micro-training'. Specifically, the effectiveness of 8x15 min training session (micro-training), feasible to fit into breaks and waiting time, as opposed to intensity and volume matched 2x60 min training sessions (classical training). Furthermore, a secondary objective was to explore individual adaptations to strength and endurance training in relation to initial training status. The hypotheses were that microtraining would induce superior adaptations compared to classical training and that individual adaptations to training could be related to initial training status.Methods: This thesis is compiled of one paper from a pilot study, two (submitted) papers from a main study and additional unpublished data analysis from the main study. In the pilot study, 29 military interpreter studentsparticipated in a 8 week training intervention divided into two groups: a 'micro-training group' (MIC) completed 9x15 min training sessions per week of either strength or endurance training and a 'classical-training' group (CLA)conducted identical strength and endurance training distributed as 3x45 min sessions per week. In the main study, a total of 290 basic army training conscripts participated in a 9 week training intervention divided into three groups: MIC completed 8x15 min training sessions per week of either strength or endurance training, CLA conducted identical strength and endurance training distributed as 2x60 min sessions per week and a 'control' group (CON)performed 2x60 min standard military physical training sessions. Strength and endurance were evaluated physiologically in muscle morphology, maximal voluntary contraction (MVC), oxygen consumption (VO2) capacity, enzymatic activity, and mitochondrial protein content and as functional performance of run performance, strength and strength-endurance exercises.Results: In the pilot study, adaptations between MIC and CLA were more or less similar, but MIC tended to have superior changes in measures of both strength and endurance. In the main study, similar adaptations between MIC and CLA were observed. Knee extensor MVC, run performance and strength endurance and pull-up performance increased to the same extend, while upper body MVC and functional measures of leg strength remained constant. Only MIC increased VO2 capacity. In regards to individual adaptations, both oxygen consumption capacity and measures of functional strength and endurance improved dependent on initial training status while MVC measurements were unaffected.Conclusion: Micro-training did not induce superior adaptations compared to classical training but the present results supports the use of micro-training with expected training outcomes corresponding to volume and intensity matchedclassical training outcomes. Furthermore, there was a relationship between individual initial training status and adaptations to training hence there appears to be a potential to optimize training outcomes by applying training programs adjusted according to initial training level.

AB - Introduction: In order to overcome the work demands of the battlefield safe and effectively, soldiers need a substantial all-round capacity of both strength and endurance. Albeit, an increasing number of military tasks are solved using drones and robots several situations still need to be solved manually on the ground. However, ongoing rationalization of duty hours and high focus on technical and tactical training limit the time allocated for physical training to develop or maintain the needed physical capacity. Therefore, there is an ongoing search for optimized training methods that effectively enhance the soldiers' operative physical performance and reduce the risks of injuries with as little time as possible invested. Thus, the overall focus of this thesis was to investigate theeffectiveness of a proposed training regime, 'micro-training'. Specifically, the effectiveness of 8x15 min training session (micro-training), feasible to fit into breaks and waiting time, as opposed to intensity and volume matched 2x60 min training sessions (classical training). Furthermore, a secondary objective was to explore individual adaptations to strength and endurance training in relation to initial training status. The hypotheses were that microtraining would induce superior adaptations compared to classical training and that individual adaptations to training could be related to initial training status.Methods: This thesis is compiled of one paper from a pilot study, two (submitted) papers from a main study and additional unpublished data analysis from the main study. In the pilot study, 29 military interpreter studentsparticipated in a 8 week training intervention divided into two groups: a 'micro-training group' (MIC) completed 9x15 min training sessions per week of either strength or endurance training and a 'classical-training' group (CLA)conducted identical strength and endurance training distributed as 3x45 min sessions per week. In the main study, a total of 290 basic army training conscripts participated in a 9 week training intervention divided into three groups: MIC completed 8x15 min training sessions per week of either strength or endurance training, CLA conducted identical strength and endurance training distributed as 2x60 min sessions per week and a 'control' group (CON)performed 2x60 min standard military physical training sessions. Strength and endurance were evaluated physiologically in muscle morphology, maximal voluntary contraction (MVC), oxygen consumption (VO2) capacity, enzymatic activity, and mitochondrial protein content and as functional performance of run performance, strength and strength-endurance exercises.Results: In the pilot study, adaptations between MIC and CLA were more or less similar, but MIC tended to have superior changes in measures of both strength and endurance. In the main study, similar adaptations between MIC and CLA were observed. Knee extensor MVC, run performance and strength endurance and pull-up performance increased to the same extend, while upper body MVC and functional measures of leg strength remained constant. Only MIC increased VO2 capacity. In regards to individual adaptations, both oxygen consumption capacity and measures of functional strength and endurance improved dependent on initial training status while MVC measurements were unaffected.Conclusion: Micro-training did not induce superior adaptations compared to classical training but the present results supports the use of micro-training with expected training outcomes corresponding to volume and intensity matchedclassical training outcomes. Furthermore, there was a relationship between individual initial training status and adaptations to training hence there appears to be a potential to optimize training outcomes by applying training programs adjusted according to initial training level.

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M3 - Ph.D. thesis

SN - 978-87-7209-258-4

BT - Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population

PB - Department of Nutrition, Exercise and Sports, Faculty of Science, University of Copenhagen

CY - Copenhagen

ER -

Effect of Training Frequency as Several Shorter Training Sessions Compared to Less Frequent but Longer Training Sessions - in a Military Population

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