Thanks so much for making these videos. Just a quick question @4:23 VO2(max) vs. work rate, why does the post-training curve sit above the pre-training curve? It seems that given the same VO2 uptake, one should be able to produce a higher work rate after training...or given the same work rate, one should need less VO2 uptake after training. I agree that VO2max after training should be at a higher value.
Hi Wing Lau. Good eye. For submaximal exercise the lines would likely be on top of each other. Potentially exercise efficiency could improve with training causing the the trained line to be slightly lower at submaximal levels. The graph was shown the way it is to allow for easy viewing with the emphasis on the maximal exercise portion of the curve. They are shown shifted or "jittered" from each other to allow you to see the full lines.
32:00 in terms of practical application, do the capillary density and mitochondrial density continue to increase/accumulate over long term duration of training programme/total aerobic work undertaken, or plateau? And does the chosen training mode/prescription (eg low intensity/high volume or high intensity/low volume) determine either the rate of development of or the final peak/delta seen in either adaptation? Thank you as on all your videos, so we’ll explained and great use of simple diagrams/graphics to outline points 👌
Hi X X. This, like your other questions on my channel, are really good questions. I am not sure the answers though. The questions you are posing are mostly very specific and would require you to find a study that looks to answer it directly. I have not read the research in this area. This information for this lecture content comes from a handful of textbooks, not directly from original research studies. Your best bet is likely to do a search on Google Scholar. To give a general answer to the first part of your post, all training adaptations eventually plateau and have only minimal or very slow improvement beyond a certain point. See below for a quote and source that may be of interest to you: "When the intensity and duration of exercise are held constant, mitochondrial content has been shown to plateau after ∼5 days of training (Egan et al. 2013); however, when the intensity is increased progressively, mitochondrial content continues to rise for at least several weeks (Henriksson & Reitman, 1977)." Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC5407969/
9:29 it might be worth differentiating between “continuous work block” (eg 4-minute) intervals from the “on/off”/microburst (e.g. 40/20 seconds repeated 12 times) prescriptions from Tabatha/Ronnestad but where the focus of both is simply time in zone with HR over 90% of max
Hi X X. As I mentioned in my comment on my other video, the information for these lectures comes from undergraduate level textbooks that don't typically give this level of nuance. Sorry. Are you referring to separating high intensity (but longer) intervals from sprint interval training?
@@VivoPhys thanks, not SIT no since that typically refers to maximal effort eg 30seconds Wingstes with full eg 5minute recovery. I’m talking about differentiating long block eg 5min vo2 continuous work from the “microburst” protocols of eg Tabata or Ronnestad where time at or near vo2max is attained for longer durations through blocks of up to 12minutes of alternating work at eg 30seconds on/15sec off repeated over and over
Hi Dr Evans, I have a question Jade joined a recreational netball club and trains and plays on Sunday afternoons. She found the first few sessions tiring and she had to take many breaks during the session. Apart from the Sunday netball sessions, she continued jogging in the park once a week for 20 minutes. After six weeks, Jade found that she did not feel as exhausted during her 20-minute jog, and she took fewer breaks during her netball sessions. From a physiological perspective, what isit that happened.
Hello another great video , is 46% vo2 max the minimum intensity a long distance training session should be ? And is there an optimum ratio between event duration and long distance training session length ? For context I’m talking about endurance cyclists specificity completing in time trials lasting between 20 mins and 1.5 hours
On an easy day the more important thing is recovery. So I don't think it would be possible to define a minimum intensity. As for duration, that should change based on the purpose of the workout. Ideally, your longest workouts should be longer than your race distance at least. If I had to guess maybe 20% longer, but I don't know the research on that.
Thanks so much for making these videos. Just a quick question @4:23 VO2(max) vs. work rate, why does the post-training curve sit above the pre-training curve? It seems that given the same VO2 uptake, one should be able to produce a higher work rate after training...or given the same work rate, one should need less VO2 uptake after training. I agree that VO2max after training should be at a higher value.
Hi Wing Lau. Good eye. For submaximal exercise the lines would likely be on top of each other. Potentially exercise efficiency could improve with training causing the the trained line to be slightly lower at submaximal levels. The graph was shown the way it is to allow for easy viewing with the emphasis on the maximal exercise portion of the curve. They are shown shifted or "jittered" from each other to allow you to see the full lines.
32:00 in terms of practical application, do the capillary density and mitochondrial density continue to increase/accumulate over long term duration of training programme/total aerobic work undertaken, or plateau? And does the chosen training mode/prescription (eg low intensity/high volume or high intensity/low volume) determine either the rate of development of or the final peak/delta seen in either adaptation?
Thank you as on all your videos, so we’ll explained and great use of simple diagrams/graphics to outline points 👌
Hi X X. This, like your other questions on my channel, are really good questions. I am not sure the answers though. The questions you are posing are mostly very specific and would require you to find a study that looks to answer it directly. I have not read the research in this area. This information for this lecture content comes from a handful of textbooks, not directly from original research studies. Your best bet is likely to do a search on Google Scholar. To give a general answer to the first part of your post, all training adaptations eventually plateau and have only minimal or very slow improvement beyond a certain point.
See below for a quote and source that may be of interest to you:
"When the intensity and duration of exercise are held constant, mitochondrial content has been shown to plateau after ∼5 days of training (Egan et al. 2013); however, when the intensity is increased progressively, mitochondrial content continues to rise for at least several weeks (Henriksson & Reitman, 1977)."
Source: www.ncbi.nlm.nih.gov/pmc/articles/PMC5407969/
9:29 it might be worth differentiating between “continuous work block” (eg 4-minute) intervals from the “on/off”/microburst (e.g. 40/20 seconds repeated 12 times) prescriptions from Tabatha/Ronnestad but where the focus of both is simply time in zone with HR over 90% of max
Hi X X. As I mentioned in my comment on my other video, the information for these lectures comes from undergraduate level textbooks that don't typically give this level of nuance. Sorry. Are you referring to separating high intensity (but longer) intervals from sprint interval training?
@@VivoPhys thanks, not SIT no since that typically refers to maximal effort eg 30seconds Wingstes with full eg 5minute recovery. I’m talking about differentiating long block eg 5min vo2 continuous work from the “microburst” protocols of eg Tabata or Ronnestad where time at or near vo2max is attained for longer durations through blocks of up to 12minutes of alternating work at eg 30seconds on/15sec off repeated over and over
Hi Dr Evans, I have a question Jade joined a recreational netball club and trains and plays on Sunday afternoons. She found the first few sessions tiring and she had to take many breaks during the session. Apart from the Sunday netball sessions, she continued jogging in the park once a week for 20 minutes.
After six weeks, Jade found that she did not feel as exhausted during her 20-minute jog, and she took fewer breaks during her netball sessions. From a physiological perspective, what isit that happened.
It sounds like this is a question from your class. It's best if you ask your instructor for help.
Hello another great video , is 46% vo2 max the minimum intensity a long distance training session should be ? And is there an optimum ratio between event duration and long distance training session length ? For context I’m talking about endurance cyclists specificity completing in time trials lasting between 20 mins and 1.5 hours
On an easy day the more important thing is recovery. So I don't think it would be possible to define a minimum intensity. As for duration, that should change based on the purpose of the workout. Ideally, your longest workouts should be longer than your race distance at least. If I had to guess maybe 20% longer, but I don't know the research on that.
Thank you very much!