Effects of an Individualized and Time Based Training Program on Physical Fitness and Mood States in Recreational Endurance Runners
American Journal of Sports Science
Volume 2, Issue 5, September 2014, Pages: 131-137
Received: Sep. 19, 2014;
Accepted: Oct. 5, 2014;
Published: Oct. 20, 2014
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Kuno Hottenrott, Department of Sport Science, Martin-Luther-University Halle-Wittenberg, Halle, Germany; Institute of Performance Diagnostics and Health Promotion, Martin-Luther-University Halle-Wittenberg, Halle, Germany
Sebastian Ludyga, Institute of Performance Diagnostics and Health Promotion, Martin-Luther-University Halle-Wittenberg, Halle, Germany
Thomas Gronwald, Department of Sport Science, Martin-Luther-University Halle-Wittenberg, Halle, Germany; Institute of Performance Diagnostics and Health Promotion, Martin-Luther-University Halle-Wittenberg, Halle, Germany
Stephan Schulze, Institute of Performance Diagnostics and Health Promotion, Martin-Luther-University Halle-Wittenberg, Halle, Germany
Previous studies have shown that training guided individually by heart rate variability (HRV) elicits benefits on endurance performance. Meanwhile complex programs, which use HRV assessments to tailor exercise prescriptions to individual needs, are included in portable training computers. However, knowledge on health and fitness benefits of such training programs is still limited. Therefore, the aim of the present study was to investigate effects of HRV-based training included in a portable training computer vs general time-based training on aerobic fitness, half-marathon time as well as mood and mental states. Male (n=10) and female endurance runners (n=10) were recruited and randomly assigned to HRV-based (STAR) and predefined time-based training (TBT). At baseline and after 16 weeks of training an incremental exercise test with spirometry was performed to assess aerobic power. Additionally, mood and mental states were asked. After the training period all subjects took part in a half-marathon. Matched-pairs were selected to compare groups based on similar relative weekly energy expenditure during training. With no differences between groups, STAR and TBT reduced weight (p=0.029), body fat (p=0.002) as well as systolic and diastolic blood pressure (p≤0.001). Maximal oxygen uptake significantly increased from 43.0 ± 8.3 to 46.1 ± 9.0 ml.min-1.kg-1 (p≤0.001) and 43.2 ± 4.8 to 46.7 ± 4.7 ml.min-1.kg-1 (p≤0.001) in STAR and TBT, respectively. Moreover, both groups improved maximal velocity (TBT: 0.81 + 0.40 km.h-1 vs STAR: 0.74 + 0.39 km.h-1; p≤0.001) and completed the half-marathon with similar finish times (01:54:35 ± 00:14:02 [hh:mm:ss] vs. 01:52:42 ± 00:13:45 [hh:mm:ss]; p=0.789). Regarding mood and mental states, no major changes were observed over the training period. In conclusion, both HRV- and time-based training elicited similar improvements in aerobic power and body composition. Consequently, HRV-dependent exercise prescriptions serve as a practical tool for day-to-day periodization of aerobic exercise.
Effects of an Individualized and Time Based Training Program on Physical Fitness and Mood States in Recreational Endurance Runners, American Journal of Sports Science.
Vol. 2, No. 5,
2014, pp. 131-137.
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