| 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 |
| Introduction: Aerobic and anaerobic fitness are key determinants of athletic performance, and designing effective training strategies plays a crucial role in enhancing these parameters. Polarized training, as a novel approach based on the distribution of exercise intensity, has gained considerable attention in recent years. The present study aimed to investigate the physiological and performance responses of female athletes to four weeks of polarized training and to compare them with a traditional training model. Methods: In this semi-experimental study, thirty female athletes with more than two years of training experience (mean age: 22.3 ± 3.12 years; BMI: 20.34 ± 4.01 kg/m²) were randomly assigned to polarized and traditional training groups (n = 15 per group). The polarized group completed four weekly training sessions over four weeks, including three low-intensity, high-volume sessions (30–45 min at 55–85% of maximum heart rate) and one high-intensity interval session (25 min above 90% HRmax). Additionally, in the second and fourth weeks, participants performed one 30-minute session at 85–90% HRmax between the two lactate thresholds. The traditional group also trained four times per week, consisting of two high-intensity interval sessions, one threshold session (20–30 min at 85–90% HRmax), and one low-intensity session (55–85% HRmax). Aerobic and anaerobic performances were evaluated 48 hours before and after the intervention using the Bruce treadmill test and the 30-second Wingate test, respectively. Data were analyzed using paired and independent t-tests. Results: Both training protocols resulted in significant increases in maximal oxygen uptake (VO₂max), peak power, mean power, and minimum power, along with a significant decrease in fatigue index (p < 0.05). Although the magnitude of improvement was greater in the polarized group, between-group differences were not statistically significant (p > 0.05). Conclusion: Both polarized and traditional training significantly improved aerobic and anaerobic performance in female athletes. However, the greater improvements observed in the polarized group suggest that this training model may be a more effective approach for enhancing physiological and performance adaptations in athletes. |
| Keywords |
| Polarized Training, Aerobic Capacity, Anaerobic Power, Lactate Threshold, Athletic Performance |
| Status: Abstract Accepted (Poster Presentation) |
