Fitness and health effects of intense interval training - from muscle to man

Transcription

1 Department of Nutrition, Exercise and Sports February 20, 2015 Dias 1 Inaugural lecture Fitness and health effects of intense interval training - from muscle to man Peter Krustrup Department of Nutrition, Exercise and Sports Copenhagen Centre for Team Sport and Health Faculty of Science, University of Copenhagen

2 Department of Nutrition, Exercise and Sports Scientific publications 170 scientific articles (10 reviews) 293 co-authors from 23 countries, 5500 citations 50 articles on acute exercise, 80 on effects of training interventions, 25 cross-sectional comparisons subjects in total: children, adult men, adult women, elderly, elite athletes 35 on one-legged knee-extensor exercise, 45 on running, 30 on cycling, 70 on team sport. 125 with whole-body maximal tests, 100 with muscular measurements

3 55 articles 76 authors 1500 citations Skeletal Muscle Energetics Muscle metabolism Muscle fibre recruitment Muscle efficiency Intermittent exercise, intensity Manipulations: Training, temperature, curare, acidosis, DCA, hypoxia, caffeine, etc Department of Nutrition, Exercise and Sports Health Effects of Interval Training Locomotor analyses Physiological response Cardiovascular effects Musculoskeletal effects Prevention and treatment of lifestyle diseases Manipulations: Diet, volume, frequency, pitch size, ball type, etc 65 articles 153 authors 1000 citations 57 articles 119 authors 3000 citations Performance in Team Sports Locomotor analyses Physiological response Muscle fatigue and recovery Physcial capacity Testing, Training Manipulations: Diet, ball size, surface, beetroot, caffeine, temperature, etc Research areas

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6 Department of Nutrition, Exercise and Sports Magni Mohr Morten Randers Thomsen Jens Jung Nielsen Jens Bangsbo Peter Riis Hansen Andreas Holtermann Laila Ottesen Anne- Marie Julie Elbe Midtgaard Joao Brito Mads Bendiksen Svein Barene Dmitriy Shumikhin Luke Connolly Suzanne Scott Jacob Uth Jørgen Ingebrigtsen Jakob Friis Schmidt Mette Korshøj Larsen Malte Nejst Larsen Claus Malta Nielsen Therese Ross Hornstrup Julian Video: Team Work

7 Department of Nutrition, Exercise and Sports Methods to determine muscle energy turnover The metabolic and muscle recruitment The calorimetric approach approach Femoral artery Femoral vein Muscle capillaries

8 Department of Nutrition, Exercise and Sports Fitness effects of intense interval training

9 Department of Nutrition, Exercise and Sports Physical Activity, Sport and Health Research approach

10 Integrative Physiology Muscle energy turnover during intense interval exercise Department of Nutrition, Exercise and Sports ATP production Heat production Muscle energy turnover (J s -1 ) * * Exercise time (s) # Energy turnover # Heat production Total power output Bangsbo et al Krustrup et al. 2001

11 EX1-0s EX1-15s EX1-180s EX2-0s EX2-180s Single fibre CP and muscle temperature as measures of recruitment during interval training Single fibre CP Department of Nutrition, Exercise and Sports Muscle temperature 100 CP content in type II fibres (mmol/kg d.w.) SD Mean -1 SD Krustrup et al. 2004a, 2009

12 FT fiber recruitment during cycling at different intensities Cycling at 50 and 80%VO2max Department of Nutrition, Exercise and Sports 3-h cycling at 40%VO2max Krustrup et al. 2004b Krustrup et al. 2004c CP content in FT fibres (mmol kg d.w. -1 ) min 20 min 0 min 3 min 6 min 50% VO 2 peak 80% VO 2 peak 20 min +1 SD Mean -1 SD

13 ST fibre CP content (mmol/kg d.w.) FT fibre CP content (mmol/kg d.w.) CON 0 min CP in ST fibres * CON 10 min CUR 0 min CUR 10 min CP in FT fibres Subject 2 Subject 3 Subject 4 Subject 5 Subject 6 Subject 7 Subject 8 Department of Nutrition, Exercise and Sports Manipulation of fibre recruitment by curare: Effect on muscle efficiency O2 cost of moderate intensity constant load exercise 0 CON 0 min CON 10 min CUR 0 min CUR 10 min Krustrup et al. 2008

14 Department of Nutrition, Exercise and Sports Factors affecting muscle efficiency Krustrup, 2004 Jones et al. 2011

15 h sessions per week for 7 weeks 15x1 min at 150% leg VO 2 max, 3 min rest periods Fibre-type specific glycogen depletion pattern Empty Almost empty Partly full Full Department of Nutrition, Exercise and Sports Speed endurance knee-extensor exercise training % of all fibers PRE POST TRAINING PRE POST TRAINING PRE POST TRAINING Type I Type IIa Type IIx Krustrup et al. 2004d Thigh oxygen uptake (ml min -1 ) * * * * * * TL 50W UTL TL 30W UTL TL * 10W UTL Exercise time (min) *

16 Potassium (mmol l -1 ) W Effects of 12 wks of anaerobic speed endurance training Incremental exercise: (5) (5) 90 W 80 W 70 W 60 W Exercise (min) Point of fatigue Untrained leg Trained leg Peak leg blood flow: 20% Peak leg VO2: 25% Capillarization: 20% Glycogen content: 80% Lactate production: 20% Peak lactate release: 60% Na+/K+-pumps: 15% Type IIx fibres: 20 to 9% Other improvements: Recovery (min) Department of Nutrition, Exercise and Sports Nielsen et al Krustrup et al. 2004d

17 Distance (m) Video: Training Categories Department of Nutrition, Exercise and Sports Training categories: Aerobic and anaerobic training Bangsbo et al Walking, 6-30 min, 60%HRmax Low intensity training Running, 6-30 min, 80%HRmax High-intensity running, 5-12x2 min, 1 min rest, 90% HRmax High-speed running, 4-10x30 s, min rest Sprinting, 6-15x6 s, 54 s rest Moderate intensity training High intensity training Speed endurance training Speed training

18 Department of Nutrition, Exercise and Sports Physiological demands and training effects of speed training and speed endurance training 8 wks of training, 3-5 times per week SET: Speed endurance training, 8x30 s, 90 s rest ST: Speed training, 15x6 s, 54 s rest Heart rate Blood lactate Mohr et al. 2007

19 Department of Nutrition, Exercise and Sports Performance and muscular adaptations after two types of intense interval training Performance Muscular adaptations Mohr et al. 2007

20 Department of Nutrition, Exercise and Sports Skeletal Muscle Energetics Muscle metabolism Muscle fibre recruitment Muscle efficiency Intermittent exercise, intensity Manipulations: Training, temperature, curare, acidosis, DCA, hypoxia, caffeine, etc Health Effects of Interval Training Locomotor analyses Physiological response Cardiovascular effects Musculoskeletal effects Prevention and treatment of lifestyle diseases Manipulations: Diet, volume, frequency, pitch size, ball type, etc Performance in Team Sports Locomotor analyses Physiological response Muscle fatigue and recovery Physcial capacity Testing, Training Manipulations: Diet, ball size, surface, beetroot, caffeine, temperature, etc

21 High intensity running in elite football games Seria A vs Danish Premier League UK Premier League Department of Nutrition, Exercise and Sports US women s premier league vs Danish Premier League High intensity running (m) Fig High-level Top-class 350 * * * * # * # Time (min) Mohr et al Bradley et al Krustrup et al. 2010

22 Department of Nutrition, Exercise and Sports Fatigue in competitive elite football matches Sprint performance after matches Yo-Yo IE2 performance after elite female games Repeated jump and sprint performance after games Time of 30-m sprints (s) 4.9 Before match After first half After second half 4.8 # # # # # Number of sprints Krustrup et al Krustrup et al. 2010a Mohr et al. 2010

23 Fibre type specific glycogen utilization in football games Department of Nutrition, Exercise and Sports Muscle metabolites in football match-play Glycogen resynthesis after elite football games % of all fibers Empty (0) Almost empty (1) Partly full (2) Full (3) Krustrup et al Before After game game Before After game game Before After game game ST fibers FTa fibers FTx fibers Gunnarsson et al A B C half sarcomere Krustrup et al half sarcomere

24 The Copenhagen Soccer Test, Simulated Football - muscle and blood metabolites, diet manipulations The Copenhagen Soccer Test Simulated game for men and women Muscle CP and plasma FFA Department of Nutrition, Exercise and Sports Beetroot positive effect on intense interval exercise * Bendiksen et al. 2012, 2013 Wylie et al. 2013

25 Department of Nutrition, Exercise and Sports Importance of football-specific fitness Yo-Yo IR1 performance vs intense running in games Fig. 6 Yo-Yo IR1 performance vs intense running in games Yo-Yo IE2 performance vs intense running in games 3000 High intensity running in match (m) y = x R 2 = r= Yo-Yo test performance (m) Krustrup et al Krustrup et al Bradley et al. 2012, 2014

26 Department of Nutrition, Exercise and Sports Yo-Yo tests for other participant groups: Football referees, futsal referees and children Yo-Yo IR1 for referees Yo-Yo SFIE2 for futsal referees Yo-Yo IR1 vs VO2max Yo-Yo for adults IR1C vs VO2max Krustrup and Bangsbo 2001 Ahler et al Krustrup et al Krustrup et al. 2012

27 Re-warm up at half-time Department of Nutrition, Exercise and Sports Effect of a 7-min lowintensity re-warm up Sub-elite players Effect of a 7-min lowintensity re-warm up Swedish elite players Muscle temperature at half-time Krustrup et al Edholm et al Mohr et al. 2004

28 Effects of speed endurance training Women s national team, preparation for the World Cup 6 wks, 2x40 min/wk, 6-12x30-40 s, 3-6 min rest Department of Nutrition, Exercise and Sports 2 weeks, detraining or intense training Yo-Yo IE2 performance (m) * August 2006 May 2007 August 2007 * # Yo-Yo IR2 test performance (m) 15 # SET CON Christensen et al Krustrup et al Ingebrigtsen et al. 2014

29 Physical Preparation before and during UEFA Women s EURO 2013 Scientific research Match analyses, training studies, nutritional interventions, warm-up and re-warm-up studies, defining football-specific physical fitness Training General training plan, focus on 3 types of intense interval training Individualized training plan, week-to-week feed-back Intense low-volume training during EURO 2013, Training after games, all players with less than 45 min playing time Testing Frequent field testing. Yo-Yo IE2 max/submax, bench mark values Lab-testing, strength tests, DXA-scanning, blood sampling Monitoring 15 Hz GPS units and HR monitors used during training and games Optimizing game performance Warm-up strategies for 23 players, re-warm-up at half time Dietary strategies, including beetroot juice supplementation Video: EURO 2013

30 Aerobic highintensity training Focus on three types of intense interval training Anaerobic speed endurance training Speed and agility training Example: 8x2 min, 1 min rest, Heart rate >90% HRmax Example: 6x30 s, 4 min rest, players 9 and 10 Example: 10 x 2-4 s max sprints, with direction changes Video: Speed Endurance Training

31 Yo-Yo IE2 performance (meter) Field Testing Changes in Yo-Yo IE2 performance Dec 2012-July m 1560 m 1912 m Dec 2012 Mar 2013 May 2013 July 2013 * 2108 m * # Changes in body composition (kg) 2,0 1,5 1,0 0,5 0,0-0,5-1,0-1,5-2,0-2,5-3,0 Lab Testing Changes in body composition Dec 2012-May kg * kg kg Lean Mass Fat mass Bone mass 8 players received iron supplementation All players had superior musculoskeletal and cardiovascular health status Randers et al. 2013, Jackman et al *

32 Intense low-volume training during UEFA Women s EURO 2013 Agility, Sprint, Aerobic HI, Anaerobic Speed Endurance training Aerobic MI Strength training Agility, Sprint, Aer. HI Stadium Aer. MI AMI 2x45 min +30 min France - Denmark Group B Training after game 10x2 min, Aerobic HI Group A Rec ALI Group B Stadium Aerobic HI AMI -4 days -3 days -2 days -1 day -2 days -1 day 2x45 min +30 min Norway - Denmark Group B Training after game Video: Goals, eg Denmark-Norway

33 Denmark Norway Match statistics

34 Copenhagen Centre for Team Sport and Health Skeletal Muscle Energetics Muscle metabolism Muscle fibre recruitment Muscle efficiency Intermittent exercise, intensity Manipulations: Training, temperature, curare, acidosis, DCA, hypoxia, caffeine, etc Health Effects of Interval Training Locomotor analyses Physiological response Cardiovascular effects Musculoskeletal effects Prevention and treatment of lifestyle diseases Manipulations: Diet, volume, frequency, pitch size, ball type, etc Performance in Team Sports Locomotor analyses Physiological response Muscle fatigue and recovery Physcial capacity Testing, Training Manipulations: Diet, ball size, surface, beetroot, caffeine, temperature, etc

35 Copenhagen Centre for Team Sport and Health Football and health research Pilot studies RCT s on prevention Homeless men yr-old men FC Zulu Low-level seniors Old Boys yr-old women yr-old men 7-11-yr-old girls/boys Hypertensive men RCT s on treatment Hypertensive Diabetic women women/men FC Prostate

36 % of total training time Copenhagen Centre for Team Sport and Health Heart rate during football training, Homeless men, Untrained young men, Low-level seniors, Old Boys HR zones (%HRmax) Krustrup et al. 2005, Krustrup, 2007

37 Copenhagen Centre for Team Sport and Health Pilot studies: Effects of 12 wks of football for players with elevated risk of lifestyle diseases Maximal oxygen uptake (<35 ml/min/kg) Before 31 players After 12 weeks 7 players Change +15% Fat percentage (>25%) 30 players 12 players -4.1% Blood pressure SBP (>140 mmhg) DBP (>90 mmhg) 39 players 20 players 13 players 5 players -12 mmhg -10 mmhg Postural balance Flamingo test (>10 falls) 27 players 6 players -8 falls Krustrup et al. 2005, 2007

38 Copenhagen Centre for Team Sport and Health Fitness and health effects of football, jogging, interval running and strength training Subjects: 60 untrained men Age: 33 yrs (20-43) Weight: 83.6 ( ) kg VO 2 max: 39 ml/min/kg (24-45) Jogging (n=13), Interval running (n=12), Football training (n=13), Strength training (n=11), Controls (n=11) 12 wk intervention, training 2-3x1 h/wk, except interval running 5x2 min, HR>90%HRmax Mean HR 82% for football/jog Test day 1: Muscle biopsies Test day 2: DXA scans, treadmill tests Test day 3: BP, resting HR, OGTT Test day 4: Yo-Yo IE2 test Test day 5: Balance, sprint, jump and strength test Test day 6: Muscle biopsies and blood sampling during training sessions

39 Copenhagen Centre for Team Sport and Health Cardiovascular, metabolic and musculoskeletal fitness Training effects after 12 wks of twice-weekly sessions of jogging, interval running, football and strength training Krustrup et al. 2010b, Nybo et al. 2010

40 Video: FIFA Copenhagen Centre for Team Sport and Health Rating of Perceived Exertion Social and joyful 10 How hard is it to train? VAS score (0-10) * Jogging * Interval Football Strength running training *: Harder than football The women considered football a social and joyful activity that promotes long-term adherence Elbe et al Ottesen et al. 2010

41 Copenhagen Centre for Team Sport and Health Football vs jogging for premenopausal women: A randomised controlled training study Subjects: 70 untrained premenopausal women 37 (21-47) yrs, 67.4 ( ) kg, VO2max: 33 (24-40) ml/min/kg Experimental groups: Football (n=25), Continuous running (n=25), Control (n=20). Drop-out: 2, 3 and 1 Training: 2x1 hour per wk for 16 wks. Same frequency, duration of training and same average heart rate: 82% of HRmax

42 Copenhagen Centre for Team Sport and Health Effects of 4 and 16 mo of recreational football and jogging for women Maximal oxygen uptake Cardiac structure and function Bone mineralisation Change in vbmd Total (%) * * Football Jogging Control Left tibia Right tibia Krustrup et al. 2010c Helge et al Krustrup et al. 2010d

43 Copenhagen Centre for Team Sport and Health R Number of falls in the Flamingo test (n) Postural balance (number of falls) # 30 yr old untrained men # 70 yr old football players 70 yr old untrained men Rapid muscle force, RFD (Nm/s/kg) Rapid muscle force # 30 yr old untrained men # 70 yr old football players 70 yr old untrained men Sundstrup et al. 2010

44 Copenhagen Centre for Team Sport and Health Effects of 4 and 12 months of football and strength training for untrained 70-year-old men Participants: 27 men aged yrs, VO2max: 29.0±4.9 ml/min/kg Intervention groups: After randomisation: 9 in a football group, 9 in a strength training group, 8 in an inactive control group Training: For 12 months, 2 times 1 h per week. Warm-up for 10 min, followed by min 5v5 games

45 Copenhagen Centre for Team Sport and Health Effects of 4 and 12 months of recreational football for 70-year-old untrained men Maximal O2 uptake Bone adaptations Rostgaard et al Helge et al. 2014

46 Heart rate during PE for 9-10-yr-olds Ball games in school PE Effects on fitness 6 wks, 2x30 min/wk Copenhagen Centre for Team Sport and Health Cardiac effects 3x40 min/wk Bendiksen et al Krustrup et al. 2014

47 Football for patient groups Copenhagen Centre for Team Sport and Health

48 Copenhagen Centre for Team Sport and Health Effects of football on blood pressure Hypertensive men Hypertensive women Type 2 diabetic men Drop in blood pressure (mmhg) # # # Football group Doctoral advise group # 0 Systolic BP Diastolic BP Krustrup et al Schmidt et al Mohr et al. 2014

49 Copenhagen Centre for Team Sport and Health Effects on metabolic fitness of football+caloriereduced diet for yr-old type 2 diabetics Blood glucose (mm) # HOMA-IR 0 wks 12 wks Citrate synthase activity (um/g d.w./min) Krustrup et al. 2010e Krustrup et al * * + Football Running Control 0 wks 4 wks 12 wks 6 5 # 4 0 Football + Diet Diet Football + Diet Diet De Sousa et al Alfieri et al. 2015

50 Copenhagen Centre for Team Sport and Health FC Prostate

51 Copenhagen Centre for Team Sport and Health Effects of 12 wks of football training for prostate cancer patients in androgen deprivation therapy Participants: 57 men with prostate cancer, 67±6 (range: 45-76) yrs VO2max 26±4 ml/min/kg Randomisation and testing: 28 in a football group, 27 in an inactive control group DXA scanning, physical capacity, Echocardiography, BP, bloods Uth et al Training, 2 times min per week: 12 min warm-up times 15 min 7 v 7, 3 min rest

52 Copenhagen Centre for Team Sport and Health FC Prostate effects of 12 wks of football Muscle mass Muscle strength Uth et al. 2014

53 Copenhagen Centre for Team Sport and Health Conclusions: Health Effects of Recreational Football 1) Recreational football is easy to organise as intense, variable and joyful training for untrained children, teens, adults and elderly, also for participants with poor football skills 2) Recreational football improves cardiovascular, metabolic and musculoskeletal fitness for players across the life span, with impressive effects on VO2max, cardiac function, blood pressure, muscle aerobic capacity, postural balance and bone mineralisation 3) Recreational football is an effective broad-spectrum prevention and treatment of non-communicable diseases, including hypertension, type 2 diabetes and osteoporosis 4) Regular recreational football training can also be used as rehabilitation in several patient groups, including prostate cancer patients undergoing androgen deprivation therapy

54 Copenhagen Centre for Team Sport and Health Relationship between type of training and effects on the risk of life-style diseases Krustrup et al. 2010

55 Department of Nutrition, Exercise and Sports February 20,2015 Dias 55 Fitness and health effects of intense interval training - from muscle to man Overall conclusions: 1) The type of physical training is very important for the fitness and health outcome 2) Intense interval training is a time-efficient way of improving fitness and health status of elite team sport athletes as well as the general population 3) Recreational football has marked broad-spectrum cardiovascular, metabolic and musculoskeletal fitness and health effects 4) Football is easy to organise as effective training for children, adults and elderly independently of skills, gender and socio-economic status 5) Ongoing and future studies will describe the fitness and health effects of other types of intense interval training

56 Research Communication Copenhagen Centre for Team Sport and Health Freitag, 20. Juni 2014 FOOTBALL ET SANTÉ, 10 FEB, 2015

57 Copenhagen Centre for Team Sport and Health February 20,2015 Dias 57 Lancet June 2, 2012 British J Sport Medicine Jan 8, 2015 Scand J Med Sci Sports 15 June, 2014

58 Societal Impact Copenhagen Centre for Team Sport and Health running concept Football Fitness School sport FIFA 11 for Health FC Prostate Community Floorball Fitness Handball Fitness Osteo-gym Prevention Centre Training Street football for homeless

59 Large scale studies Copenhagen Centre for Team Sport and Health Research plan, ongoing and future research Football Fitness FIFA 11 for Health Cph Prevention Centres FC Prostate Community Basketball Team Handball Floorball Volleyball Additional team sports Additional groups and mechanistic studies Mechanistic studies Socially deprived Elderly women FC Mammae

60 Copenhagen Centre for Team Sport and Health Video: NEXS The Krustrup Family B - Birgitte A - Andrea S - Sarah E Ellen

61 University of Copenhagen Department of Nutrition, Exercise and Sports Thank you!