Adaptations to Short, Frequent Sessions of Endurance and Strength Training Are Similar to Longer, Less Frequent Exercise Sessions When the Total Volume Is the Same.
The hypothesis that the distribution of weekly training across several short sessions, as opposed to fewer longer sessions, enhances maximal strength gain without compromising maximal oxygen uptake was evaluated. Twenty-nine subjects completed an 8-week controlled parallel-group training intervention. One group ("micro training" [MI]: n = 21) performed nine 15-minute training sessions weekly, whereas a second group ("classical training" [CL]: n = 8) completed exactly the same training on a weekly basis but as three 45-minute sessions. For each group, each session comprised exclusively strength, high-intensity cardiovascular training or muscle endurance training. Both groups increased shuttle run performance (MI: 1,373 ± 133 m vs. 1,498 ± 126 m, p ≤ 0.05; CL: 1,074 ± 213 m vs. 1,451 ± 202 m, p < 0.001). In contrast to CL, MI increased peak oxygen uptake (3,744 ± 615 mL·min⁻¹ vs. 3,963 ± 753 mL·min⁻¹, p ≤ 0.05), maximal voluntary isometric (MVC) force of the knee extensors (646 ± 135 N vs. 659 ± 209 N, p < 0.001), MVC of the finger flexors (408 ± 109 N vs. 441 ± 131 N, p ≤ 0.05), and number of lunges performed in 2 minutes (65 ± 3 vs. 73 ± 2, p < 0.001). However, there were no significant differences between MI and CL on any measured parameters before or after the training intervention. In conclusion, similar training adaptations can be obtained with short, frequent exercise sessions or longer, less frequent sessions where the total volume of weekly training performed is the same.
1Department of Nutrition, Exercise and Sport (NEXS), University of Copenhagen, Copenhagen, Denmark; and 2Center for Physical Training and Education, Danish Armed Forces Health Services, Copenhagen, Denmark.
Anders
A
Kilen
Line B
LB
Hjelvang
Niels
N
Dall
Nanna L
NL
Kruse
Nikolai B
NB
Nordsborg
D000222:Adaptation, Physiological / Q000502:physiology*; D000328:Adult; D003718:Denmark; D015444:Exercise / Q000502:physiology; D005260:Female; D006801:Humans; D008297:Male; D008889:Military Personnel; D053580:Muscle Strength / Q000502:physiology; D018482:Muscle, Skeletal / Q000502:physiology; D010101:Oxygen Consumption / Q000502:physiology; D064797:Physical Conditioning, Human / Q000379:methods*; D055070:Resistance Training / Q000379:methods