Michael Barnett
Advanced Strength and Conditioning
Evidence Based Practice
Introduction
The purpose of this research is to examine the effect of local muscular
endurance training on cardiorespiratory factors (as it pertains to endurance running). To
narrow down the research further, I have asked whether or not local muscular
endurance training can increase VO2 max. This research question has stemmed from
more than ten years of experience as a distance runner and the desire to become a
coach. Throughout my years of being involved in distance running, I have heard many
arguments for different strength and conditioning protocols and have often wondered if
there is a “one best way” to strength training for endurance athletes. Most recently I
have seen significant improvements in some athletes who have increased the amount
of work in the “anaerobic” side of training. This increase in performance, despite less
time being spent on long slow distance, has sparked my interest in this topic.
Main Points and Facts
1. Low resistance/high repetitions (running, swimming, biking, etc.) increases VO2
without much increase in strength (Bishop, Jenkins, Mackinnon, McEniery, & Carey.
1999)
• This statement is widely accepted in the literature and is a common belief amongst
those who exercise. Literature shows us that those who consistently train in a
primarily aerobic state will consume and utilize more oxygen compared to those
who do not.
• This statement is consistent with my opinion and is rather obvious. If one trains for
strength by lifting heavy objects then it is assumed that they will increase strength.
If one does not lift and only does aerobic exercise, it can be assumed that they will
increase performance in that practice. (This does not necessarily entail muscular
strength)
• From the various coaches that I’ve have encountered and trained under, all have
agreed that low resistance/high repetitions increases VO2 max without much
increase in strength. When tying it back to the research question, one has to
question if low resistance (in the form of added weight) and high repetitions has
any effect on VO2 max or other cardiorespiratory factors.
2. Capillary density is closely related with oxygen and metabolic demands of skeletal
muscle. LME training has been correlated with increases in capillary density. (Terzis,
G., Spengos, K., Manta, P., Sarris, N., & Georgiadis, G. 2008)
• Green et. al. state that “Several studies have shown that capillary density or some
related index that involves the incorporation of fibre area or volume into the
measurement to be closely associated with reduced red cell transit time and
increased O2 conductance (Wagner 2000; Mathieu-Costello and Hepple 2002;
Egginton and Gaffney 2010).”
• In my opinion, I believe and have been taught that an increase in the number of
capillaries present in the muscle is closely related to how well one will transport
oxygen. I believe that any aerobic activity will far exceed any form of weight lifting
in the development of capillary density. However, in opposition to my beliefs the
study conducted by Terzis et. al. shows a high correlation between capillary
density and high performance in local muscular endurance tests. A potential
reason for this correlation between capillarity density and LME performance may
be due to an increase in Type IIa muscle fibers which are fast oxidative in nature.
These fibers can contribute to endurance of some sort (400m sprinting) but are not
used for sustained efforts.
• In a conversation/lecture that I had with a coach of mine at one point, he
suggested that capillary density was increased primarily by means of running
longer (and faster, longer). Essentially he promoted that stressing the (primarily)
aerobic system would cause the muscle to adapt by increasing the number of
capillaries present and thereby increasing the rate at which oxygen is utilized in
the muscle. (This conversation was long before I conducted on this topic. LME
training was not brought in to question.)
3. Movement of large muscle groups, not in isolation, requires a higher oxygen
demand than movement of smaller muscle groups, in isolation.
• This statement is supported by a study done by Gotshalk et. al. where they state
“Treadmill running, involving large muscle groups, increased VO2 more rapidly
than circuit resistance training (CRT), where alternating larger and smaller muscle
groups we used.” This study went on to show that the heart rate during circuit
weight training was higher than running when performing at the same VO2 max
(50% VO2)
• In my opinion this statement makes sense. A lot of aerobic activities require large
muscle groups to cause locomotion to take place (especially running). When
performing an activity such as running, there is no chance to pause during the
movement, large agonist and antagonist muscle groups are trading off rapidly to
complete the movement and the activity requires full body movement or structural
support. Having many muscle groups activated at the same, with many of them
being large muscle groups, one can assume that there is a high oxygen demand.
• From coaches I have trained under and athletes tat I have coached, all seem to
agree with the above statement.
4. Endurance trained athletes have greater capillary densities compared to strength
trained individuals.
• This statement is supported by the study conducted by Terzis et. al. and a study
conducted by Tesch et. al. which showed a higher capillary density in endurance
athletes. Teach et. al. also showed that “fiber hypertrophy induced by muscle
overloading caused a decrease in capillary density.”
• I agree with this statement and it is consistent with my beliefs from main point #2.
From the research it seems that the closer one gets to light load/high repetition the
higher the oxygen demand and thereby higher capillary density required. Due to
these findings, I believe that LME training may be useful to increase
cardiorespiratory efficiency in novice exercisers.
• In conversations that I have had with those who participate in the sport, most
believe as I do; that light weight/high repetition exercise has little use for
experienced runners but may benefit those who are not generally active.
5. LME training/Circuit training has been seen as a middle ground to build both
endurance and strength.
• Many studies have pointed to the popularity of circuit training/LME and it’s uses in
modern fitness environments. Some studies have shown increases in both
strength and cardiovascular fitness from doing such workouts, while other studies
show no gains compared to isolating each of the activities.
• In my opinion, the term ‘local muscular endurance’ may have been confused by
the general public and those who do not understand proper training protocols.
When the term ‘endurance’ is used most people seem to associate it with
cardiovascular fitness. This may be why the myth that LME training improves
cardiovascular fitness persists. I believe that LME or circuit training is in the center
of the “zone of interference” and does not allow an individual to get the greatest
gains from either pure endurance training or pure strength training.
• Most people that I have talked to about this belief would agree that circuit weight
training has been touted as a way to increase both endurance and strength. Most
believe that it’s effects on increasing performance are generally only for the novice
exerciser and should not be used for those who are specialized in realm.
Conclusion
There is not enough evidence to support significant increases in cardiorespiratory
output due to local muscular endurance training, especially in trained individuals. In my
opinion, it is not worth the time or the effort to focus on LME or circuit training and the
time would be better spent focusing on endurance training or strength training instead of
trying to combine the two of them in to one workout. Despite the overwhelming evidence
suggesting that there is no major benefits to LME and it’s effect on cardiorespiratory
output there are a few studies that suggest the inverse. These studies were primarily
done on untrained individuals and do not provide overly significant changes to suggest
a training effect in highly trained endurance runners.
References
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