#61 - Volume versus intensity with Dr David Bishop
Aug 27, 2023
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Dr David Bishop, Professor from Victoria University in Melbourne, discusses the relationship between exercise intensity, duration, and mitochondrial function. They explore the dissociation between mitochondrial volume and function, the importance of precise measurements in scientific studies, and the correlation between VO2 max, lactate threshold, and running performance. The podcast also delves into the impact of training on max heart rate and stroke volume, the value of interval training and recovery, and the importance of physiological testing in training. Additionally, they discuss carbohydrate use and hydration in exercise and suggest a combination of high volume, high-intensity interval, and sprint training for optimal mitochondrial adaptations.
Mixing different types of training can lead to a combination of improvements in both mitochondrial function and volume.
Increasing training volume is important for developing mitochondrial content.
Achieving a balance between different training intensities can lead to a more comprehensive improvement in both mitochondrial function and volume.
Deep dives
Training Intensity and Mitochondrial Function
Different types of training have been found to have varying effects on mitochondrial function and volume. High-intensity training tends to increase mitochondrial function more than volume, while prolonged low-intensity exercise increases mitochondrial volume more than function. Mixing different types of training, such as high-intensity intervals and moderate intensity sessions, can lead to a combination of improvements in both function and volume. This suggests that a balanced approach to training can optimize mitochondrial adaptations.
Training Volume and Mitochondrial Content
Increasing training volume is important for developing mitochondrial content. Studies have shown that a high volume of training, combining both intensity and duration, can lead to significant improvements in mitochondrial content. This is characterized by increased mitochondrial proteins and overall mitochondrial volume. Therefore, incorporating a sufficient training volume in endurance training programs is crucial for maximizing mitochondrial adaptations.
Dissociation Between Mitochondrial Function and Volume
Research has discovered a dissociation between mitochondrial function and volume in response to different types of training. High-intensity training tends to have a greater impact on mitochondrial function, while prolonged low-intensity exercise has a greater effect on mitochondrial volume. This suggests that achieving a balance between different training intensities can lead to a more comprehensive improvement in both mitochondrial function and volume.
Specificity and Training Adaptations
Despite the importance of specificity in training, focusing solely on race-specific intensities may not be the most effective strategy for developing mitochondria-related adaptations. The most optimal approach involves tailoring training based on an athlete's individual physiology and considering a combination of training intensities. This ensures that various physiological aspects, such as VO2 max, lactate threshold, and economy, are appropriately targeted to enhance endurance performance.
Training at the Right Intensity
Training at the right intensity is crucial for optimal performance. The speaker suggests doing intervals slightly faster than race pace to avoid overexertion during training. By focusing on intervals that simulate race conditions and incorporating short recoveries, athletes can avoid burning themselves out in training and perform better in actual races.
Mitochondrial Adaptations and Training Zones
Different training zones lead to different mitochondrial adaptations. Moderate intensity, high volume training leads to increased mitochondrial content, while high intensity interval training leads to proportional increases in mitochondrial respiration and content. Very high intensity training, such as sprint intervals, results in disproportionate improvements in mitochondrial function compared to mitochondrial content. Balancing these different training zones in training programs can optimize mitochondrial adaptations and enhance overall performance.
Dr Glenn McConell chats with Professor David Bishop from Victoria University in Melbourne, Australia. He has a broad background in exercise physiology research and has focused for many years on exercise and muscle mitochondria. He finds that low volume, prolonged exercise tends to increase mitochondrial volume more than mitochondrial function while sprint exercise training does the opposite, increasing mitochondrial function more than mitochondrial volume. He hypothesizes that polarized type training may be best to get increases in both mitochondrial function and mitochondrial volume. A very interesting chat. David’s Twitter: @BlueSpotScience 0:00. Introduction 2:45. Defining the different training zones 4:30. More to being an endurance athlete than the mitochondria 6:15. Intensity vs volume for mitochondrial responses 8:30. Dissociations between mito function and mito volume 10:35. Mechanisms involved? Takeaway messages 12:05. Issues with normalizing mitochondrial findings? 15:20. Applying results at rest, in recovery to during exercise 18:00. Isolated mito results correlate with NMR? 18:50. Polarized training best to get both mito function and volume? 23:30. Can’t assume signaling etc changes affect performance 27:35. Determinants of exercise performance 28:50. Lactate threshold and mitochondrial function 32:15. Training volume most important for mito content 33:20. Overtraining vs energy deficit 36:05. Should tailor training based on VO2 max? 38:35. VO2 max vs lactate threshold 40:00. VO2 max and running economy not linked? 44:20. Resting vs maximum heart rate 45:45. Sodium bicarbonate, lactate, training and mitochondria 49:46. Is training specificity overrated? 55:15. Interval training work: rest ratios 58:20. High intensity interval training and mito damage 1:01:30. Need lab testing? 1:05:10. Important to be concerned about training zones? 1:07:55. Tends to be in polarized training camp 1:11:55. Considering the needs/physiology of the event/sport 1:15:30. Takeaway messages Outro (9 seconds) 1:17:10. Dividing the mito function per mg of muscle 1:21:15. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice
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