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UTHOLDENHETSTRENING
MODERNE
HJERTETRENING
Jan Hoff,
Professor i Medisin, Dr.Philos.
Norges Teknisk
Naturvitenskapelige Universitet
1
2
Energisystemene
• ATP (2 sec)
• Phosphocreatin (68 sec)
• Lactic acid (45 sek)
• Glycogen (1h)
• Fat burning
Maksimalt oksygenopptak
Aerob utholdenhet
• “Perifere begrensninger”
(forbruk/utnytting)
• “Sentrale begrensninger” (forsyning)
• VO2=(SV·HF) · a-vO2differanse
Intervalltrening er trening for
maksimalt oksygenopptak
• 4x4 min arbeidsperioder
• 85-95 % av maks puls
”andpusten ikke stiv”
• Aktiv pause 3-4 min,
70% av maks
puls ”Snakkefart”
• ”Skal greie ett
intervallminutt til”
• Skal greie en intervall
til”
Treningsintensitet ?
***
*
*** **
% change
15
VO2max
Stroke volume
10
5
0
-5
LSD
LT
15/15
4x4 min
Helgerud et al. MSSE 2001
VO2maks
l . min-1
ml . kg-1 . min-1
* p<0.05
Intervallgruppe
Kontrollgruppe
pre-
pre-
post-
4.25 (1.90) 4.59 (1.40)*
58.1 (4.5) 64.3 (3.9)*
4.06 (0.95)
58.4 (4.3)
post4.11 (0.99)
59.5 (4.4)
Slørdahl, Helgerud et
al. 2002
Hjertetrening for jenter!
12 jenter, 22 år
Maksimalt oksygenopptak;
ml • kg-1 • min-1
Test 1:
42.6 ± 3.1
8 uker 3 intervaller pr. uke
(30 min)(90-95%HFmaks)
Test 2:
50.4 ± 2.9
Orienteringsløperforsøk
27 år gutt, 85 kg
Maksimalt oksygenopptak
ml • kg-1 • min-1
Test 1:
2 uker m/18 intervaller
Test 2:
4 uker vedlikehold m/8 intervaller
Test 3:
3 uker m/18 intervaller
Test 4:
73.5
77.4
77.2
80.8
( 6.87 L• min-1 )
(Hvilepuls 28)
Tvillingforsøk
13 år jenter, 40kg
VO2max
ml • kg-1 • min-1
Test 1 (4uker) Test 2 (4uker)
Test 3
A) Langkjøring Intervall
64.5
63.1
70.7
B) IntervallVedlikehold
64.8
71.0
70.5
Intervalltrening: 5x4x4 (90-95%HFmaks)
Langkjøring: 5x1t (60-85%HFmaks)
Vedlikehold: 3x1t+2x4x4
MASSIV INTERVALLTRENING
Helgerud, Samdal, Karlsen & Hoff (2005)
Landslag langrenn kvinner (n=9) Juni
Maksimalt oksygenopptak
ml • kg-1 • min-1
Test 1:
2 uker m/18 intervaller
Test 2:
66.0
70.0
Fysioterapeutforsøk
26 år mann, 74 kg
Maksimalt oksygenopptak
ml • kg-1 • min-1
Test 1:
66.1
3 uker m/18 intervaller (4x4)
Test 2:
70.0
Physiological tests
Training group
pre-
post-
Control group
pre-
post-
______________________________________________________________________
__ VO2max
l . min-1
4.25 (1.90)
ml . kg-1 . min-1
58.1 (4.5)
Lactate threshold
ml . kg-1 . min-1
47.8 (5.3)
Running economy
4.59 (1.40)*
64.3 (3.9)*
ml .kg-1 .m
0.24 (0.01)*
0.26 (0.02)
55.4 (4.1)*
4.06 (0.95)
58.4 (4.3)
49.5 (3.3)
0.25 (0.02)
4.11 (0.99)
59.5 (4.4)
50.0 (4.1)
0.26 (0.03)
______________________________________________________________________
__
* p<0.05
Heart rate - post training
Intensity in relation to % HRmax
*p<0.05, **p<0.01, ***p<0.001
Video analysis
Training group
Control group
prepostprepost_______________________________________________________________
_________
Distance (m)
8619 (1237) 10335 (1608)*
9076 (1512)
9137 (1565)
# sprints
6.2 (2.2)
12.4 (4.3)*
6.4 (2.4)
7.5 (2.7)
# involvem.
47 (5)
59 (7)*
50 (6)
52 (7)
# passes
29 (3)
31 (4)
25 (3)
27 (4)
_______________________________________________________________
_________
* p<0.05
Soccer specific activities for
aerobic endurance training
• Small sided play
• Ball dribbling path
Soccer specific aerobic
endurance training
(Hoff, Helgerud et al. Br J Sports Med 2002)
• Additional heart
rate?
• Does soccer specific
activity fullfil the
criterion of effective
aerobic training?
Small group play
Oxygen uptake and heart frequency
correlates
Conclusions
• Small group interval play may enhance
maximal aerobic capacity
• Ceiling effect at about 65 mL•kg-1 • min-1 !
• Long interval training using a dribbling
path is as effective as uphill running!
Pre-season endurance
development in Celtic FC
using the soccer specific
track
Kenny McMillan, Jan Helgerud, Jan Hoff
Br J Sports Med 2004
Hoff-Helgerud track
•
•
•
•
4 minutes intervals
4 repetitions
4 minutes active recovery
90-95% of maximal heart
rate
• 2 x week
• 8 weeks
• regular soccer training
10h/week
Subjects
16 players – Celtic FC U-17
Age
17 yrs
Height
177 cm
Mass
63.3 kg
Maximal heart rate 201 beatsmin-1
Physiological tests
PRE-
POST-
__________________________________________
_____
VO2max
L . min-1
4.46
4.76
ml . kg-1 . min-1
63.3
68.2
Running economy at 9 km . h-1
mL . kg-1 . min -1
44.3
44.1
__________________________________________
____
Conclusions
• Hoff-Helgerud track
with the ball is as
effective as running
• Similar changes as
has been shown
from bottom to top
of the league
• 8 weeks from low
level - to the highest
values shown in
previous studies
Henke’s maxpulse is 196
Effective endurance training
•
•
•
•
4 min work periods
90-95 % HR max
Active break 3 min
No obvious feeling
of lactic acid
• 0.5% improvement
per session
The soccer player of
tomorrow: Hoff J and Helgerud J
Sports Med, 2004
• A 75 kg player will have:
• an average of 70 mL • kg-1 • min-1 as
maximal oxygen uptake
• Scaled: 73 mL . kg-1 . min-1 for a 65 kg
player
• and 68 mL . kg-1 . min-1 for an 85 kg
player.
For mye intervall??
Noen overlevde!