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How much cardio do YOU do during a clean bulk, and what type?
- Thread starter |D_J^B_J|
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SPORT SCIENTIST
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JKurz1 said:
Does he foam at the mouth?
SPORT SCIENTIST
Banned
I finally found my work! - so I thought I may as well post it, just in case you check this thread again. Here is an extract from my paper (I have also included info on a 4 minute interval, with 1.5mins rest, as that was also shown to be highly effective at improving fitness - they were the 2 most efective out of the 5 interval training schedules that were analysed)
S4:
Training for longer intervals produces significant amounts of lactic acid, streassing the anaerobic pathways. Stroke volume is increased, with improved muscular development and economy (Hill 1993). Similar to LIN, this type of training elicits the ability to sustain high steady state power output, with increased power output at lactate threshold. An improvement in resistance to fatigue at race pace is promoted, with a development in the ability to tolerate lactate and buffer hydrogen ions. In addition, by exercising at approximately race pace, neuromuscular recruitment is improved over the specific power output (Jeukendrup 2003)
S30
Training for shorter intervals, does not significantly invoke lactic acid build up, with the ATP PCR system being heavily relied upon. Fast twitch muscle development is enhanced, with a development in neurological recruitment (Hill 1993). In the original study by Stepko, work bouts lasting 30 seconds were not expected to improve performance, as the anaerobic nature of the work was not seen as specific to the entirely anaerobic nature of a 40k time trial (Stepko 2002).
This paradox was resolved in a study by Rodas et al. who revealed that similar high intensity training prograns raised the activity of oxidative enzymes within the muscle. Rodaset al. obseved aerobic and anaerobic metabolism in active males following a short training program, involving 2 weeks of daily high intensity interval training , of which work bouts were set at two 15 second all out bouts separated by 45 seconds of rest (Rodas et al. 2000). This was proceeded by two 30 second all-out sprint work bouts, separated by 12 minutes of rest. An extra interval was added every 2 weeks, building to seven 15 second bouts and seven 30 second bouts. Tellingly, substantial increases in the activity of citrate synthase (+38%) and 3-hydroxyacyl-CoA dehydrogenase (+60%) were noted.[/B]
Changes in oxidative enzyme activity could be responsible for increased fat oxidation, with a consequential reduction in carbohydrate oxidation. It is surmised that endurance performance could be improved by implementing short duration, high intensity intervals, by way the means of a resultant fall in hydrogen ion accumulation (Hawley et al. 1997). Sprint training has been demonstrated to show a greater efect on the glycolytic capacity, than on muscle mitachondrial content, thus raising glyco(geno)lytic related enzymes, whilst improving the sarcolemma lactate transport capacity (Kubukeli et al. 2002).
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