1
““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??
2
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
dy
we
igh
t
VO
2max
Mit
oc
ho
nd
ria
Howald et al. IJSM, 1990
Bo
dy
we
igh
t
VO
2max
Mit
oc
ho
nd
ria
Cro
ss s
ecti
on
ala
rea
Cro
ss s
ecti
on
ala
rea
3
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“
4
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
20
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
5
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
6
hypoxia hypoxia study: „live low – train high“Summary of molecular adaptations
global effect
0
10
20
30
40
50
60
70
80
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
1
2
3
4
5
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
7
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
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
ns
%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
8
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
9
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
10
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%
50%
60%
70%
low moderate high
Dufour et al. 2006
Ventura et al. 2003
Truijens et al. 2003
% o
f to
tal t
rain
ing
sess
ion
11
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“
12
Sprint training in hypoxia
Training design
Faiss et al. 2013
Sprint training in hypoxia
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
13
• RSH:– glykolytisches Expressionsmuster
• RSN:– oxidatives Expressionsmuster
Sprint training in hypoxia
Changes in gene expression
Faiss et al. 2013
Hypoxie und Krafttraining
14
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
15
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
2 Fussballtraining 2
3 Fussballtraining 1
4 Fussballtraining 2
5 Fussballtraining 1
6 Fussballtraining 2
7 Ruhetag 0
8 Fussballtraining 1
9 Fussballtraining 2
10 Fussballtraining 1
11 Ruhetag 0
12 Fussballtraining 0
13 Fussballtraining 0
14 Fussballtraining 0
15 Fussballtraining 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
16
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
100
110
120
130
140
150
160
170
180
00:00
01:00
02:00
03:00
04:00
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
23:00
24:00
25:00
26:00
100
110
120
130
140
150
160
170
180
00:00
01:00
02:00
03:00
04:00
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
23:00
24:00
25:00
26:00
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
17
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.
18
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.
Top Related