Sprint interval egzersizleri için optimal yüklerin belirlenmesi: Enerji tüketimi ve yağ oksidasyonu parametreleri üzerine bir inceleme
Yükleniyor...
Dosyalar
Tarih
2018
Yazarlar
Dergi Başlığı
Dergi ISSN
Cilt Başlığı
Yayıncı
Ege Üniversitesi
Erişim Hakkı
info:eu-repo/semantics/closedAccess
Özet
Geleneksel sprint interval tipi egzersizler (SIT1) vücut kütlesinin (VK) %7,5’i
kullanılarak, baştan sona Wingate tipi yüklenmeler içeren uygulamalardır. Ancak bu
uygulamalarda ilk tekrar sonrası takip eden yüklenmelerde pedal devir hızlarının (rpm)
dramatik bir şekilde düşmesine bağlı olarak “sprint” özelliği kaybedilir. Bu çalışmanın amacı
günümüzde popüler olarak uygulanmakta olan SIT1’e alternatif olarak, pedal devir hızlarının
daha yüksek seviyelerde kalacağı yeni SIT modellerinin, dayanıklılık geliştirmedeki
potansiyel etkilerini değerlendirmektir.
Çalışma, bisiklet sporcusu olmayan düzenli fiziksel aktivite yapan (3-4 gün/hafta) yedi
erkek katılımcıyla gerçekleştirildi. Uyum seanslarını takiben, katılımcıların zirve oksijen
kullanım düzeyleri (VO2pik) belirlendi. Sonrasında, SIT1’e alternatif olarak beş yeni sprint
interval (SIT2; VK’nin %5’i ile maksimal yüklenerek, SIT3; sabit 120 rpm ile VO2pik’in
~%200’üne denk gelen direnç kullanılarak, SIT4; VK’nin %7,5’i ile, tüm tekrarlarda 30-sn'lik
eforun ortalama kadans değerleri 120 rpm'in üzerinde olacak şekilde maksimal yüklenerek,
SIT5; VK’nin %5’i ile, 30-sn’lik eforun son 5-sn ortalama kadans değeri 120 rpm'in üzerinde
olacak şekilde maksimal yüklenerek ve SIT6; sabit 120 rpm izokinetik modelle maksimal
yüklenerek) uygulatıldı. Tüm uygulamalarda 6×30-sn;1:8 yüklenme/toparlanma oranı
kullanıldı. Solunum gazları tüm seanslar sırasında ve 3-s egzersiz sonrası dönemde sürekli
kaydedildi. Ayrıca maksimal laktat yanıtları seansların akabinde, kan laktatı toparlanma
kinetikleriyse 2-s egzersiz sonrası dönemde ölçüldü. Parametrik veriler tekrarlanan ölçümler
analiz yöntemi ve post-hoc olarak LSD kullanılarak, non-parametrik veriler ise K-Related
Samples/Friedman’ın ardından Wilcoxon testiyle değerlendirildi.
En yüksek kadans ortalaması 139 rpm ile SIT5’de saptandı (p=0.001). Dolayısıyla SIT5
modeli SIT1, SIT2 ve SIT3’e kıyasla en yüksek Δ kan laktat yanıtı verdi (19,9 mmol.L-1;
p<0.05). SIT5 modelinden alınan 120. dakika kan laktatı yanıtları (2,3 mmol.L-1), diğer tüm
modellerden daha yüksekti (p<0.05). Diğer yandan yüksek kadansların korunamadığı SIT1 ve
SIT4 modellerine kıyasla SIT5 modelinde RER düzeyleri istirahat değerlerine daha geç ulaştı
(p<0.05). Sonuç olarak SIT5, yüksek kadansların korunabilmesi ve yüksek laktatı yanıtları
nedeniyle dayanıklılık geliştirici potansiyelinin daha yüksek olabileceği saptandı.
Traditional sprint interval exercises (SIT1) include all-out Wingate-type loads using 7.5% of body mass (BM). However, in these exercises “sprint” feature is lost depending on the dramatic drop in pedal revolution cadence (rpm) in subsequent loads after the first repetition. The aim of this study is, as an alternative to the currently popular SIT1, to evaluate the potential impact of new SIT modalities at higher levels of pedal revolution cadence on improving endurance. Seven non-cyclist and recreational physical activity (3-5 days/week) male subjects volunteered to participate in this study. Following familiarization sessions, peak oxygen uptake (VO2peak) of the subjects were determined. Subsequently, five new sprint intervals (SIT2;all-out with 5% of BM, SIT3;constant 120 rpm using with a resistance equivalent to ~200% of VO2peak, SIT4;average cadence values of the 30-s effort were above 120 rpm, all-out effort using %7,5 of BM, SIT5;last 5-s average cadence of the 30-second effort were above 120 rpm, all-out effort using %5 of BM and SIT6;constant 120 rpm using with all-out isokinetic model) were applied as an alternative to SIT1. All sessions 6×30-sec;1:8 load/recovery ratio were used. Respiratory gases were also recorded continuously during all sessions and after 3-hour. Finally, during the sessions, the maximum lactate responses were measured, while the post-session 2-hour blood lactate recovery kinetics was measured. Parametric data were assessed using the repeated measures analysis method and LSD as posthoc, and non-parametric data were assessed using the K-Related Samples/Friedman and Wilcoxon test as post-hoc. The highest cadence average was determined at SIT5 with 139 rpm (p=0.001). Therefore, the SIT5 obtained the highest Δ blood lactate response compared to SIT1, SIT2 and SIT3 (19.9 mmol.L-1; p<0.05). The blood lactate responses at obtained 120 minute of the SIT5 (2.3 mmol.L-1) were higher than all other modalities (p<0.05). Besides, RER values of the SIT5 returned to later baseline conditions compared to the SIT1 and SIT4, which the higher cadences could not be preserved (p<0.05). As a result, it was determined that the SIT5 endurance potential could be higher due to high cadences protect and high lactate responses.
Traditional sprint interval exercises (SIT1) include all-out Wingate-type loads using 7.5% of body mass (BM). However, in these exercises “sprint” feature is lost depending on the dramatic drop in pedal revolution cadence (rpm) in subsequent loads after the first repetition. The aim of this study is, as an alternative to the currently popular SIT1, to evaluate the potential impact of new SIT modalities at higher levels of pedal revolution cadence on improving endurance. Seven non-cyclist and recreational physical activity (3-5 days/week) male subjects volunteered to participate in this study. Following familiarization sessions, peak oxygen uptake (VO2peak) of the subjects were determined. Subsequently, five new sprint intervals (SIT2;all-out with 5% of BM, SIT3;constant 120 rpm using with a resistance equivalent to ~200% of VO2peak, SIT4;average cadence values of the 30-s effort were above 120 rpm, all-out effort using %7,5 of BM, SIT5;last 5-s average cadence of the 30-second effort were above 120 rpm, all-out effort using %5 of BM and SIT6;constant 120 rpm using with all-out isokinetic model) were applied as an alternative to SIT1. All sessions 6×30-sec;1:8 load/recovery ratio were used. Respiratory gases were also recorded continuously during all sessions and after 3-hour. Finally, during the sessions, the maximum lactate responses were measured, while the post-session 2-hour blood lactate recovery kinetics was measured. Parametric data were assessed using the repeated measures analysis method and LSD as posthoc, and non-parametric data were assessed using the K-Related Samples/Friedman and Wilcoxon test as post-hoc. The highest cadence average was determined at SIT5 with 139 rpm (p=0.001). Therefore, the SIT5 obtained the highest Δ blood lactate response compared to SIT1, SIT2 and SIT3 (19.9 mmol.L-1; p<0.05). The blood lactate responses at obtained 120 minute of the SIT5 (2.3 mmol.L-1) were higher than all other modalities (p<0.05). Besides, RER values of the SIT5 returned to later baseline conditions compared to the SIT1 and SIT4, which the higher cadences could not be preserved (p<0.05). As a result, it was determined that the SIT5 endurance potential could be higher due to high cadences protect and high lactate responses.
Açıklama
Anahtar Kelimeler
Yüksek Yoğunluklu İnterval Antrenman, Anaerobik Dayanıklılık, Aerobik Dayanıklılık, Kadans, Açısal Hız, Kassal Fibril, Nöral Adaptasyonlar, Egzersiz Sonrası Toparlanma Oksijeni, Solunum Değişim Oranı, Laktat, High Intensity Interval Training, Anaerobic Endurance, Aerobic Endurance, Cadence, Angular Velocity, Muscular Fibril, Neural Adaptations, Recovery Oxygen After Exercise, Respiratory Exchange Rate, Lactate
