Faculty of Sport and Health Sciences, University of Jyväskylä, Jyväskylä, Finland.
Paavo Nurmi Centre & Unit for Health and Physical Activity, University of Turku, Turku, Finland.
PLoS One. 2024 Jul 22;19(7):e0307275. doi: 10.1371/journal.pone.0307275. eCollection 2024.
Very low intensity endurance training (LIT) does not seem to improve maximal oxygen uptake. The purpose of the present study was to investigate if very high volume of LIT could compensate the lack of intensity and is LIT affecting differently low and high intensity performances.
Recreationally active untrained participants (n = 35; 21 females) cycled either LIT (mean training time 6.7 ± 0.7 h / week at 63% of maximal heart rate, n = 16) or high intensity training (HIT) (1.6 ± 0.2 h /week, n = 19) for 10 weeks. Two categories of variables were measured: Low (first lactate threshold, fat oxidation at low intensity exercise, post-exercise recovery) and high (aerobic capacity, second lactate threshold, sprinting power, maximal stroke volume) intensity performance.
Only LIT enhanced pooled low intensity performance (LIT: p = 0.01, ES = 0.49, HIT: p = 0.20, ES = 0.20) and HIT pooled high intensity performance (LIT: p = 0.34, ES = 0.05, HIT: p = 0.007, ES = 0.48).
Overall, very low endurance training intensity cannot fully be compensated by high training volume in adaptations to high intensity performance, but it nevertheless improved low intensity performance. Therefore, the intensity threshold for improving low intensity performance is lower than that for improving high intensity performance. Consequently, evaluating the effectiveness of LIT on endurance performance cannot be solely determined by high intensity performance tests.
非常低强度的耐力训练（LIT）似乎不会提高最大摄氧量。本研究的目的是探讨非常高的 LIT 量是否可以弥补强度的不足，以及 LIT 是否会对低强度和高强度表现产生不同的影响。
本研究招募了 35 名有一定运动经验但未经训练的参与者（16 名女性），他们进行了 LIT（平均每周训练时间为 6.7 ± 0.7 小时，强度为最大心率的 63%，n = 16）或高强度训练（HIT）（1.6 ± 0.2 小时/周，n = 19），持续 10 周。测量了两类变量：低强度（第一乳酸阈、低强度运动时的脂肪氧化、运动后恢复）和高强度（有氧能力、第二乳酸阈、冲刺能力、最大心输出量）表现。
只有 LIT 提高了低强度性能的综合表现（LIT：p = 0.01，ES = 0.49，HIT：p = 0.20，ES = 0.20），而 HIT 提高了高强度性能的综合表现（LIT：p = 0.34，ES = 0.05，HIT：p = 0.007，ES = 0.48）。
总体而言，非常低的耐力训练强度不能完全通过高训练量来补偿高强度性能的适应性，但它确实提高了低强度性能。因此，提高低强度性能的强度阈值低于提高高强度性能的强度阈值。因此，评估 LIT 对耐力表现的有效性不能仅仅通过高强度性能测试来确定。
