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Evaluierung von unterschiedlichen Trainingsmodellen bei berufstätigen Freizeitläufern

Evaluation of different training models for recreationally active runners

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Zusammenfassung

Ziel dieser Studie war es, die Effekte unterschiedlicher Trainingsmodelle auf Leistungsfähigkeit und Körperzusammensetzung berufstätiger Freizeitläufer zu überprüfen. Insgesamt 54 Probanden (w = 27, m = 27) wurden entsprechend ihrer Vorlieben gleichmäßig in 3 Gruppen aufgeteilt: a) Wochenendgruppe (WE) mit wöchentlich 2 Übungseinheiten im Sinne des klassischen Ausdauertrainings, b) Feierabendgruppe (FE) mit wöchentlich 4 hochintensiven Trainingseinheiten (FE) sowie einem Ausdauerlauf, c) STAR-Gruppe (STAR) mit einem gerätegesteuerten Training mittels Herzfrequenz und Herzfrequenzvariabilität. In der 12-wöchigen Interventionsphase betrug die wöchentliche Trainingszeit durchschnittlich 2 h 15 min und unterschied sich zwischen den Gruppen nicht. 47 Teilnehmer beendeten die Studie erfolgreich. In den 3 Gruppen konnte die aerobe Leistungsfähigkeit signifikant gesteigert werden (p <0,001). Verglichen mit der WE (d  = 0,48) und STAR (d = 0,66) hatte das Trainingsprogramm in der FE den größten Effekt auf die maximale Sauerstoffaufnahme (d = 1,15). Mit einer Reduzierung des Körpergewichts (p < 0,001) ging die Verringerung des Körperfettanteils (p < 0,001) und des Viszeralfetts (p < 0,001) in allen Gruppen einher. Bei vergleichbarem Trainingsumfang ist ein hochintensives Trainingsprogramm für berufstätige Freizeitläufer am besten geeignet, um die relative VO2max zu verbessern.

Abstract

The aim of the study was to examine the effects of three different training models on aerobic power and body composition in recreationally active runners. According to their preferences 54 subjects (female= 27, male = 27) were assigned to the following groups: (a) weekend group (WE), who performed two sessions of continuous endurance training weekly, (b) after-work group (FE) who carried out four sessions of high intensity training as well as an additional endurance run and (c) STAR group (STAR), who took part in a training with exercise telemetry monitors based on the heart rate variability. Over the 12-week study period the mean training volume was approximately 2 h 15 min per week. Of the participants 47 successfully completed the training study and all 3 groups showed significantly improved aerobic power (p <0.001); however, the FE group (d = 1.15) showed increased VO2max superior to WE (d = 0.48) and STAR (d = 0.66) groups. Significant improvements in body mass (p < 0.001), body fat (p < 0.001) and visceral fat (p < 0.001) were found in the WE, FE and STAR group. All groups completed the half marathon with no significant differences in performance. Based on a similar training volume, short, intensive endurance training sessions of about 30 min were found to elicit the greatest improvements of VO2max in recreationally active runners.

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  1. Department Sportwissenschaft, Martin-Luther-Universität Halle-Wittenberg, Von-Seckendorff-Platz 2, 06120, Halle (Saale), Deutschland

    Kuno Hottenrott, Sebastian Ludyga & Stephan Schulze

  2. Institut für Leistungsdiagnostik und Gesundheitsförderung an der Martin-Luther-Universität, Halle-Wittenberg, Deutschland

    Kuno Hottenrott & Stephan Schulze

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  1. Kuno Hottenrott
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  2. Sebastian Ludyga
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  3. Stephan Schulze
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Correspondence to Kuno Hottenrott.

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Hottenrott, K., Ludyga, S. & Schulze, S. Evaluierung von unterschiedlichen Trainingsmodellen bei berufstätigen Freizeitläufern. Sportwiss 43, 157–165 (2013). https://doi.org/10.1007/s12662-013-0303-y

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