“Live low – Train high” Muskuläre Anpassungen und ... · 1 “Live low – Train high”...

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““Live low Live low –– Train highTrain high””MuskulMuskuläärere AnpassungenAnpassungen und und LeistungseffekteLeistungseffekte

BSO TrainerInnenfortbildung Höhentraining, Samstag, 25. Mai 2013Institut für Sportwissenschaft der Universität Innsbruck

Michael Vogt, PhDBern/Magglingen - Switzerland

1.1. Intro: Training in Intro: Training in HypoxieHypoxie oderoder ““live low live low –– train hightrain high””

2.2. StudienStudien mitmit UntrainiertenUntrainierten

•• MolekulareMolekulare und und strukturellestrukturelle AnpassungenAnpassungen imim MuskelMuskel

•• FunktionelleFunktionelle AnpassungenAnpassungen

3.3. StudienStudien mitmit TrainiertenTrainierten

•• MolekulareMolekulare AnpassungenAnpassungen imim MuskelMuskel

•• FunktionelleFunktionelle AnpassungenAnpassungen

•• GedankenGedanken zurzur TrainingsgestaltungTrainingsgestaltung

4.4. ZukZuküünftigenftige AnwendungsformenAnwendungsformen des des HypoxietrainingsHypoxietrainings??

•• HypoxieHypoxie und und SprinttrainingSprinttraining

•• HypoxieHypoxie und und KrafttrainingKrafttraining

5.5. Block Block PeriodisierungPeriodisierung von von hochintensivemhochintensivem IntervalltrainingIntervalltraining

•• NachahmungNachahmung derder hypoxischenhypoxischen TrainingsantwortTrainingsantwort??

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Altitude-dependent decrease of VO2maxin Elite Cross Country Skiers

Vogt & Hoppeler. Is Hypoxia Training Good for Muscles and Exercise Performance? Progress in Cardiovascular Diseases 52, 525–533, 2010.

Functional & muscular adaptations

Chronic exposure to hypobaric hypoxia Training in hypoxia

Bo

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2max

Mit

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Howald et al. IJSM, 1990

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altitudealtitude trainingtraining conceptsconcepts

Live high Live high –– TrainTrain lowlow• > 400 h (rest)

• >= 2500 m

→ red blood cells

Live Live lowlow –– TrainTrain highhigh• 10 – 20 h (training)

• 2500 – 3200 m

→ skeletal muscle

design of hypoxia training studies

• Natural or artifical altitude conditions

• Blind design almost not possible

• Maximal performance & VO2max are reduced in hypoxia

• Choise of the „right“ training intensity ?

• Same absolute intensity (% of normoxic VO2max):

– same mechanical load (eg. power output)

– same metabolic flow (eg. O2-consumption)

– higher „training stress“ in hypoxia (eg. subjective perception, HR, lactate)

• Same relative intensity (%VO2max at corresponding environment)

– reduced mechanical load in hypoxia

– reduced metabolic flow in hypoxia

– same „training stress“

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Hypoxia training study

Design

• Normally active subjects

• VO2max: 54.6ml/min/kg

• Conditions:– Normobaric hypoxia (3800m)

– Normoxia (600m)

• Training:– 30 min/session

– 5 sessions/week

– 6 weeks

0

10

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30

40

50

60

70

600m high 3800m high 600m low 3800m low

relative intensity

absolute intensity

Training condition

Inte

nsity

Vogt et al. JAP 91:173-182, 2001

n: 8 7 8 7

Hypoxia training study

Summary: normoxic & hypoxic endurance trainingin normally active subjects

•• SimilarSimilar increasesincreases in in normoxicnormoxic VOVO22max max forfor all all groupsgroups, no , no effecteffect of of condition and condition and intensityintensity..

•• HigherHigher improvementimprovement of of hypoxichypoxic VOVO22max max afterafter trainingtraining in in hypoxiahypoxia, no , no effecteffect of of intensityintensity..

•• All All trainingtraining groupsgroups improvedimproved PPO in PPO in normoxianormoxia, , significantsignificant effecteffect of of intensityintensity..

•• HigherHigher improvementimprovement of of hypoxichypoxic PPO PPO afterafter trainingtraining in in hypoxiahypoxia, no , no effecteffectof of intensityintensity..

•• VOVO22max and PPO max and PPO werewere improvedimproved to a to a higherhigher extentextent in all in all groupsgroups underundernormoxicnormoxic thanthan underunder hypoxichypoxic test test conditionsconditions

Vogt et al. JAP 91:173-182, 2001

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Fribourg hypoxia training study%changes in total muscle mitochondrial density

0%

10%

20%

30%

40%

50%

60%

600m high 3800m high 600m low 3800m low

Vv(mt,f)

Training condition

**

*

*†

†

Vogt et al. JAP 91:173-182, 2001

††

Fribourg hypoxia training study:%changes in muscle capillary length density

-15%

-10%

-5%

0%

5%

10%

15%

20%

25%

600mhigh

3800mhigh

600mlow

3800mlow

Jv (c,f) (mm/mm3)

Training condition

*

†

†

Vogt et al. JAP 91:173-182, 2001

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hypoxia hypoxia study: „live low – train high“Summary of molecular adaptations

global effect

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high intensity low intensity

effect hypoxia

effect training

<-100% <-50% <-10% 0 >10% >50% >100%

+-

500m

3800m

500

m

380

0m

Highintensity

VT2

Lowintensity

VT1

%D

elta

adapted from Vogt M et al., J Appl Physiol. 2001, 91(1)

Pathway Gen

mitochondrial Cox1, Cox4, NADH6, SDH

glycolytic PFK

beta-oxidation MCAD

oxygen sensing Hifalpha

Hifdel

O2-transport VEGF

Myoglobin

stress response Hsp70

Endurance training modulates the muscular transcriptome response to acute exercise

Schmutz, Daepp, Wittwer, Vogt, Hoppeler, Flück. Pflugers Arch 2006, 451:678-687

0

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vor (0) 1h nach 8h nach 24 nach

untrainiert

trainiert

6 Wochen Training, 5 x 30 Min

1 8 24

1. TE1. TE Letzte TELetzte TE

v

Muscle biopsy

1 8 24v

Modulation of Modulation of musclemuscle cellcell activityactivity in in trainingtraining

Gene Gene expressionexpression beforebefore & & afterafter 6 6 weeksweeks of of trainingtraining

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Adaptation to training

Untrained

Moderate trained

TrainedElite

time

performance? ?

104%

32%

32%

60%

48%

28%

74%

36%

44%

40%

74%

44%

16%26%

0% 20% 40% 60% 80% 100% 120%

Hif-1

VEGF

Mb

Glut4

PFK

PGC-1

TFAM

CS

COX-1

COX-4

MnSOD

CuZnSOD

GSTpi

CA3

MCT-1

MHC-I

MHC-IIX

Normoxia trained

Hypoxia trained

ns

ns

ns

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ns

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ns

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ns

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%change in mRNA expression level after 6-week training

ContractileContractilephenotypphenotyp

OO22--sensingsensing

OO22--transporttransport

CHOCHO--metabolismmetabolism

MitochondrialMitochondrialbiogenisisbiogenisis

MitochondrialMitochondrialmetabolismmetabolism

OxidativeOxidativestressstress

pH pH regulationregulation

Zoll et al., JAP 100, 2006

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Studying trained athletes: Design

Author Sports Alt (m) DurationTotal

sessionDur./Sessio

n (min)

Time in hypoxia

(min)Intensity

Dufour et al., Zoll et al. Runners 3000 6 weeks 12 24 - 40 38496% Hfmax (Zone III)

Ventura et al. Cylists 3850 6 weeks 18 30 540>90%

Hfmax (Zone III)

Trujens et al. Swimmers 2500 5 weeks 12 bis 14 20 26096% Hfmax (Zone III)

Hendriksen & Meeuwsen Cylists 2500 10 days 10 105 105064-78% Hfmax

(Zone I)

Angermann et al. NC Skiers 3000 6 weeks 18 30 540 (Zone III)

Studying trained athletes:Successful to improve performance

2.15.785.25.64Pmax (watt/kg)

0.7%61.55.0%64.5VO2max

(ml/min/kg)Dufour et al., 2006

2.0%19.82.0%20.5Vmax (km/h)

10.0%49935.0%541Tlim (sec)

Normoxia trainingHypoxia training

0.29.84.19.8Mean power

(watt/kg)

2.066.31.964.4VO2max

(ml/min/kg)Hendriksen &

Meeuwsen, 2003

%improvementPre%improvementPreParameterStudy

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Does training in hypoxia improve performance?

Hoppeler H, Klossner S, Vogt M. Training in hypoxia and its effects on skeletal muscletissue. Scand J Med Sci Sports. 18 Suppl 1:38-49, 2008.

Studying trained athletes:Failed to improve performance

Normoxia trainingHypoxia training

1.2%301.081.7%310.74400m time (sec)

6.4%3.054.2%2.92VO2max (l/min)Truijens al., 2003

-3.6%3860.8%367.7Pmax (watt)

-0.6%62.30.6%62.1VO2max

(ml/min/kg)Ventura et al..

2003

%improvementPre%improvementPreParameterStudy

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Training intensity distribution in endurance sports

The Polarized Training Model

Seiler & Kjerland 2006

Intensity distribution of untrained or recreationallytraining subjects

Intensity distribution ofsucessful elite athletes

Zone IIIZone I

Zone II

Zone III

Zone I

Zone II

Intensity distribution(Percent of total training sessions)

0%

10%

20%

30%

40%

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70%

low moderate high

Dufour et al. 2006

Ventura et al. 2003

Truijens et al. 2003

% o

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2500 – 3500m (range 2000 – 5000m)

85-95% HRmax 75-80% HRmax

3-6 weeks, 2-3 sessions/week 1-2 weeks6-7 sessions/week

20 – 60min/session -120 min/session

For details:Vogt & Hoppeler. Is Hypoxia Training Good for Muscles and Exercise Performance? Progress in Cardiovascular Diseases 52, 525–533, 2010.

For details:Vogt & Hoppeler. Is Hypoxia Training Good for Muscles and Exercise Performance? Progress in Cardiovascular Diseases 52, 525–533, 2010.

• 3 Gruppen: 20 RSH, 20 RSN, 10 CON

• 4 Wochen Training, 2x/Woche

• Hypoxie: 3000m (normobar, FiO2 = 14.6%)

• Restliches Ausdauertraining: tiefe Intensität

• Muskelbiopsien, NIRS, EMG & Leistungstests vor und nach Studie:

– „repeated sprint ability test“

– 30s Wingate test

– „3min all out test“

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Sprint training in hypoxia

Training design

Faiss et al. 2013


Ergebnisse

• Repeated sprint ability test: number of sprints

– RSH: 9.4 -> 13.0; RSN: 9.3 -> 8.9; Con: 11.0 -> 10.3

• 30s Wingate test: mean power (W)

– RSH: 699 -> 718; RSN: 688 -> 723; Con: 670 -> 689

• 3min all out test:

– No changes in all groups

• NIRS:

– RSH: increased variation in blood perfusion

• Specific molecular adaptations in skeletal muscle

Faiss et al. 2013

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• RSH:– glykolytisches Expressionsmuster

• RSN:– oxidatives Expressionsmuster


Changes in gene expression

Faiss et al. 2013

Hypoxie und Krafttraining

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Interference of strength and endurance training

HypertrophyAerobic capacity

Mitochondrial biogenisis Translational activity

Endurance training Resistance training

PCG-1α mTOR

Adapted from Coffey & Hawley, Sports Med, 2007

Semenza G., Physiology 24, 2009

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methodsmethods

•• 22ndnd divisiondivision soccersoccer teamteam fromfrom NorwayNorway

•• groupgroup 11: 10 : 10 athletesathletes4x4 min 4x4 min intervalsintervals in in dribblingdribbling--tracktrack90 90 –– 95% 95% HRmaxHRmax ((zonezone III)III)breakbreak: at 60: at 60--70% 70% HRmaxHRmax 3 min3 min

•• groupgroup 22: 10 : 10 athletesathletes28 min 28 min continuouscontinuous trainingtraining70 70 –– 75% 75% HRmaxHRmax ((zonezone I)I)

•• 13 13 intervalinterval sessionssessions in 10 in 10 daysdays

•• VOVO22max test max test beforebefore and and afterafter

Stolen et al., Sports Med 35(6), 2005

modelling training in elite sports

shock microcycle in soccer

Tag Einheiten Intervalle

0 Test 1 0

1 Fussballtraining 1






7 Ruhetag 0




11 Ruhetag 0





16 Test 2 0

trainingtraining loglog

Stolen et al., Sports Med 35(6), 2005

6061626364656667686970

Gruppe 1 Gruppe 2

vor nach

+7.3%, p=0.001

+1.8%, n.s.

modelling training in elite sports

shock microcycle in soccer: change in VO2max

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Block periodization of high intensity aerobic interval training

HIT-study Engelberg 2008

• Design– National performance center in Engelberg– Elite junior skiers (m: 15, f: 6)– HIT training group (n=13)– Control group (n=8)

• Training– 4 by 4 minutes intervals– Intensity: 90-95% HRmax– Volume: 15 sessions in 11 days– Bicyle ergometer and obstacle run

• Tests– Ramptest, jump tests, Swiss-Ski Power Test– Muscle biopsies (structure, metabolism), blood volume, cardiac structure and

functioning

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Belastung

2. Wiederh.Erholung Cool down

Belastung

3. Wiederh.Erholung

Belastung

4. Wiederh.

Belastung

1. Wiederh.Erholungwarm up

4 min 3 min 3 min 3 min4 min 4 min 4 min10 - 15 min

Pu

ls

95% Hfmax

90% Hfmax– 4 by 4 minutes intervals

– 3 minutes break between intervals

– Intensity: 90-95 % HRmax

pre +2 +7

Test Test Test

HIT-study Engelberg

training design

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HIT-study Engelberg

results: 7 days post-trainingPerformance:

• VO2max: +6%

• Maximal power output: +5%

• Power output at VT2: +10%

• 90s High-Box Jump: +4%

Cardiac and hematological adaptations:

• Haemogloin mass: +10%

• Maximal cardiac output: +9%

• Myocardial mass: unchanged

Muscular adaptations:

• Glycogen stores: +15%

• Oxdative enzyme activity: +6%

• Muscle buffer capacity: +25%

• Mitochondrial density: unchanged

• Glycolytic enzyme activity: unchanged

Performance:Breil FA, Weber SN, Koller S, Hoppeler H, Vogt M.Block training periodization in alpine skiing: effectsof 11-day HIT on VO2max and performance.Eur J Appl Physiol, 109(6), 2010.

Heart, Blood, Muscle data:Gross et al., in preparation

Lactate acts as a signaling molecule and induces• HIF-1α stabilization• VEGF, TGFβ• metalloproteinases• endothelial cell mobility, vascularization• increased collagen synthesis• cell proliferation• transcription of genes for proteoglycans

Hunt K. et al., Antioxid Redox Signal 9, 2007Philp A. et al., J Exp Biol 208, 2005.

Breil et al.., Eur J Appl Physiol, 109(6), 2010.

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Increase of Hbm after HIT-blockLactate – a signal coordinating cell and systemic function through

hypoxia dependent pathways ?

oxygen level(e.g. hypoxia)

Hif-1(kidney)

EPO(kidney)

Rc(bone marrow)

lactate

Ec / Hbm Hunt K. et al., Antioxid Redox Signal 9, 2007Philp A. et al., J Exp Biol 208, 2005.

Training in Hypoxie

Take home message• Intermittierende Hypoxie „live low – train high“ kann Trainingsanpassung (im Muskel):

– modulieren/optimieren

– verstärken

• Es ist klar!!! auf muskulärer Ebene löst Hypoxie entscheidende Veränderungen aus.

– Unklar!!! Effekte auf Leistungsfähigkeit in Normoxie und Hypoxie

• „live low – train high“ kann beim Athleten die Leistungsfähigkeit verbessern, wenn...

– Grundsätzliche Trainingsprinzipien berücksichtigt werden(z.B..„Polarisierung“ der Intensitätsbereiche, Erholung, Gesundheit, Ernährung)

• Hypoxie und Sprint- bzw. Krafttraining:

– mögliche Konzepte zur Optimierung der Leistungsfähigkeit bei Athleten?

• Blockperiodisierung von „high intensity interval training“:

– Eine Möglichkeit zur effizienten Erhöhung der Hämoglobinmasse über eine nicht O2-abhängige Aktivierung von Hypoxie induzierten Signalwegen.

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