DEP. OF EXERCISE > Research > Ongoing research > Integrated Physiology > JB Muscle metabolism > JB Train less
Train less and be better
In a recent scientific study just published in the well-known and recognized Journal of Applied Physiology (see below) Bangsbo and co-workers demonstrate that reducing the volume of training by 25% and introducing the so-called speed endurance training (6-12 30-s sprint runs 3-4 times a week), endurance trained runners can improve not only short-term but also long-term performance.
Thus, the runners improved their 10-km time by 1 min from 37.3 to 36.3 min after just 6-9 weeks of changed training. Six of the participating 12 runners obtained a new personal record on the 10 km, despite having been training for more than 4 years.
The most impressive achievement was the one runner who lowered the time with more than 2 minutes from 37.5 til 35.4 min. In addition, performance in a 30-s sprint test and an intense exhaustive run (about 2 minutes) was improved by 7% and 36%, respectively.
In agreement, the authors have previously shown that an 85% reduction in training volume can improve short-term performance (see link at right).
In association with the improved performance the amount of muscle Na+/K+ pumps was elevated and the rate of accumulation of potassium during exercise was lowered, and it is speculated that this may play a significant role for the increased performance.
Further information
Professor Jens Bangsbo
jbangsbo@ifi.ku.dk
Phone: +453432 1623
Mobil: +45 2875 1623
Link to the related article
Reduced volume and increased training intensity elevate muscle Na+/K+ pump {alpha}2-subunit expression as well as short- and long-term work capacity in humans
Bangsbo J, Gunnarsson TP, Wendell J, Nybo L, Thomassen M.
Journal of Applied Physiology 2009 Oct 1. [Epub ahead of print]
Link to previous relevant article
Reduced volume but increased training intensity elevates muscle Na+-K+ pump alpha1-subunit and NHE1 expression as well as short-term work capacity in humans
Iaia FM, Thomassen M, Kolding H, Gunnarsson T, Wendell J, Rostgaard T, Nordsborg N, Krustrup P, Nybo L, Hellsten Y, Bangsbo J.
American Journal of Physiology (Regul Integr Comp Physiol). 2008, 294(3):R966-R974.
