| Physiological and Performance Responses of Female Athletes to Four Weeks of Polarized Training: A Comparison With Traditional Training |
| Paper ID : 1072-SPORTCONGRESS |
| Authors |
|
Elham Ghasemi * Assistant Professor of Exercise Physiology, Department of Exercise Sciences, Faculty of Literature and Humanities, University of Zabol, Zabol |
| Abstract |
| Aerobic and anaerobic fitness are fundamental to athletic performance, and selecting effective training models is essential for optimal adaptation. Polarized training, which distributes intensity by combining high volumes of low-intensity exercise with limited high-intensity sessions, has gained attention as a potentially superior method. This study compared the effects of four weeks of polarized versus traditional training on the performance of female athletes. Thirty trained female athletes were randomly assigned to polarized (n=15) or traditional (n=15) training groups. The polarized group performed four weekly sessions: three low-intensity (30–45 minutes at 55–85% HRmax) and one high-intensity interval training (HIIT) session (25 minutes above 90% HRmax). An additional threshold session was included in weeks two and four. The traditional group followed a program with two HIIT sessions, one threshold session, and one low-intensity session per week. Aerobic capacity (VO₂max) and anaerobic power were assessed before and after the intervention using the Bruce and Wingate tests, respectively. Data were analyzed with t-tests. Results showed that both training models significantly improved VO₂max, peak power, mean power, and minimum power, while also significantly reducing the fatigue index. Although the polarized group demonstrated a greater magnitude of improvement in all measured variables, the differences between the two groups were not statistically significant. In conclusion, both polarized and traditional training effectively enhance aerobic and anaerobic performance in female athletes. However, the consistently larger gains associated with the polarized model suggest it may be a more efficient strategy for optimizing physiological development and athletic performance outcomes. |
| Keywords |
| Polarized Training, Aerobic Capacity, Anaerobic Power, Lactate Threshold, Athletic Performance |
| Status: Abstract Accepted (Poster Presentation) |
