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[RC] High intensity exercise and endurance performance - Ridecamp Guest

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Effects of High-intensity Training on Performance and Physiology of Endurance 
Athletes

Carl D Paton, Will G Hopkins

Sportscience 8, 25-40, 2004 (sportsci.org/jour/04/cdp.htm)
Centre for Sport and Exercise Science, The Waikato Institute of Technology, 
Hamilton; Email.
Sport and Recreation, Auckland University of Technology, Auckland 1020, New 
Zealand.
Reviewers: Philo Saunders and David Pyne, Physiology, Australian Institute of 
Sport, PO Box 176, Belconnen, ACT 2616, Australia;  Carl Foster, Exercise and 
Sport Science, University of Wisconsin-La Crosse, Wisconsin 54601.



Most endurance athletes use high-intensity training to prepare for 
competitions. In this review we consider the effects of high-intensity interval 
and resistance training on endurance performance and related physiological 
measures of competitive endurance athletes. METHODS. There were 22 relevant 
training studies. We classified training as intervals (supramaximal, maximal, 
submaximal) and resistance (including explosive, plyometrics, and weights).  We 
converted all effects on performance into percent changes in mean power and 
included effects on physiological measures that impact endurance performance. 
FINDINGS. All but one study was performed in non-competitive phases of the 
athletes? programs, when there was otherwise little or no high-intensity 
training. Endurance performance of the shortest durations was enhanced most by 
supramaximal intervals (~4%) and explosive sport-specific resistance training 
(4-8%).  Endurance performance of the longest durations was enhanced most by 
intervals of maximal and supramaximal intensities (~6%), but resistance 
training had smaller effects (~2%).  Interval training achieved its effects 
through improvements of maximum oxygen consumption, anaerobic threshold, and 
economy, whereas resistance training had benefits mainly on economy.  Effects 
of some forms of high-intensity training on performance or physiology were 
unclear. CONCLUSIONS. Addition of explosive resistance and high-intensity 
interval training to a generally low-intensity training program will produce 
substantial gains in performance.  More research is needed to clarify the 
effects of the various forms of high-intensity training on endurance 
performance, to determine whether prescribing specific forms of resistance 
training can improve specific deficits of an endurance athlete's physiology, 
and to determine the effects of combining the various forms in periodized 
programs.


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