Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts
PurposeHigh-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts...
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Frontiers Media S.A.
2024-11-01
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| Series: | Frontiers in Physiology |
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| Online Access: | https://www.frontiersin.org/articles/10.3389/fphys.2024.1446837/full |
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| author | Steffen Held Steffen Held Eduard Isenmann Eduard Isenmann Ludwig Rappelt Ludwig Rappelt Tim Wiedenmann Dominic Kutschki Jannik Harbrecht Katrin Kirchner Stephan Geisler Lars Donath |
| author_facet | Steffen Held Steffen Held Eduard Isenmann Eduard Isenmann Ludwig Rappelt Ludwig Rappelt Tim Wiedenmann Dominic Kutschki Jannik Harbrecht Katrin Kirchner Stephan Geisler Lars Donath |
| author_sort | Steffen Held |
| collection | DOAJ |
| description | PurposeHigh-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts of low-intensity training (LiT) and only approximately 5%–20% HiT. Compared to HIT-based training, this approach can result in temporary training load and intensity reductions without diminishing training gains. Thus, we aimed to examine the effects of traditional (TRAD) HIFT vs. polarized (POL) HIFT on relevant performance parameters.MethodsThirty athletes (15 females, age: 26.6 ± 5.0 years, height: 1.76 ± 0.13 m, body mass: 79.6 ± 12.4 kg, prior experience: 2.3 ± 2.0 years, training volume: 6.1 ± 2.4 h/wk) were randomly assigned to 6 weeks of either POL (78% LiT, 22% threshold intensity training (ThT) to HiT) or TRAD (26% LiT, 74% ThT to HiT). HIFT performance testing focused on maximal strength (squat: SQ1RM, deadlift: DL1RM, overhead press: OHP1RM, high pull: HP1RM), endurance (peak oxygen uptake: V̇O2peak, lactate threshold: LT, peak power output (PPO), and benchmark HIFT workout (Jackie: 1000 m rowing, 50 thrusters, and 30 pull-ups for time).ResultsPOL (785 ± 71 au) completed significantly (p ≤ 0.001; SMD = 4.55) lower training load (eTRIMP) than TRAD (1,273 ± 126 au). rANCOVA revealed no statistical relevant group×time interaction effects (0.094 ≤ p ≤ 0.986; 0.00 ≤ ηp2 ≤ 0.09) for SQ1RM, DL1RM, OHP1RM, high pull, V̇O2peak, LT, PPO, and Jackie performance. Both groups revealed trivial to moderate but significant (rANCOVA time effects: p ≤ 0.02; 0.01 ≤ ηp2 ≤ 0.11; 0.00 ≤ SMD ≤ 0.65) performance gains regarding DL1RM, OHP1RM, HP1RM, and Jackie.ConclusionDespite a notably lower total training load, conditioning gains were not affected by a polarized functional interval training regimen. |
| format | Article |
| id | doaj-art-3274afe9f6eb4fc0a2b4c283f5e1129d |
| institution | Kabale University |
| issn | 1664-042X |
| language | English |
| publishDate | 2024-11-01 |
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| series | Frontiers in Physiology |
| spelling | doaj-art-3274afe9f6eb4fc0a2b4c283f5e1129d2024-11-15T06:13:36ZengFrontiers Media S.A.Frontiers in Physiology1664-042X2024-11-011510.3389/fphys.2024.14468371446837Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workoutsSteffen Held0Steffen Held1Eduard Isenmann2Eduard Isenmann3Ludwig Rappelt4Ludwig Rappelt5Tim Wiedenmann6Dominic Kutschki7Jannik Harbrecht8Katrin Kirchner9Stephan Geisler10Lars Donath11Department of Sport and Management, IST University of Applied Sciences, Duesseldorf, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Fitness and Health, IST University of Applied Sciences, Duesseldorf, GermanyInstitute for Cardiovascular Research and Sports Medicine, German Sport University Cologne, Cologne, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Movement and Training Science, University of Wuppertal, Wuppertal, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyDepartment of Fitness and Health, IST University of Applied Sciences, Duesseldorf, GermanyDepartment of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, GermanyPurposeHigh-intensity functional interval training (HIFT) is predominantly composed of high exercise training intensities (HiT) and loads. Both have been linked to a higher risk of overtraining and injuries in inexperienced populations. A polarized training approach is characterized by high amounts of low-intensity training (LiT) and only approximately 5%–20% HiT. Compared to HIT-based training, this approach can result in temporary training load and intensity reductions without diminishing training gains. Thus, we aimed to examine the effects of traditional (TRAD) HIFT vs. polarized (POL) HIFT on relevant performance parameters.MethodsThirty athletes (15 females, age: 26.6 ± 5.0 years, height: 1.76 ± 0.13 m, body mass: 79.6 ± 12.4 kg, prior experience: 2.3 ± 2.0 years, training volume: 6.1 ± 2.4 h/wk) were randomly assigned to 6 weeks of either POL (78% LiT, 22% threshold intensity training (ThT) to HiT) or TRAD (26% LiT, 74% ThT to HiT). HIFT performance testing focused on maximal strength (squat: SQ1RM, deadlift: DL1RM, overhead press: OHP1RM, high pull: HP1RM), endurance (peak oxygen uptake: V̇O2peak, lactate threshold: LT, peak power output (PPO), and benchmark HIFT workout (Jackie: 1000 m rowing, 50 thrusters, and 30 pull-ups for time).ResultsPOL (785 ± 71 au) completed significantly (p ≤ 0.001; SMD = 4.55) lower training load (eTRIMP) than TRAD (1,273 ± 126 au). rANCOVA revealed no statistical relevant group×time interaction effects (0.094 ≤ p ≤ 0.986; 0.00 ≤ ηp2 ≤ 0.09) for SQ1RM, DL1RM, OHP1RM, high pull, V̇O2peak, LT, PPO, and Jackie performance. Both groups revealed trivial to moderate but significant (rANCOVA time effects: p ≤ 0.02; 0.01 ≤ ηp2 ≤ 0.11; 0.00 ≤ SMD ≤ 0.65) performance gains regarding DL1RM, OHP1RM, HP1RM, and Jackie.ConclusionDespite a notably lower total training load, conditioning gains were not affected by a polarized functional interval training regimen.https://www.frontiersin.org/articles/10.3389/fphys.2024.1446837/fullcircle trainingtraining intensity distributionVO2maxendurancestrength |
| spellingShingle | Steffen Held Steffen Held Eduard Isenmann Eduard Isenmann Ludwig Rappelt Ludwig Rappelt Tim Wiedenmann Dominic Kutschki Jannik Harbrecht Katrin Kirchner Stephan Geisler Lars Donath Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts Frontiers in Physiology circle training training intensity distribution VO2max endurance strength |
| title | Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| title_full | Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| title_fullStr | Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| title_full_unstemmed | Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| title_short | Six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| title_sort | six weeks of polarized functional interval training with large training load reductions does not affect performance gains compared to traditional workouts |
| topic | circle training training intensity distribution VO2max endurance strength |
| url | https://www.frontiersin.org/articles/10.3389/fphys.2024.1446837/full |
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