Exercise training prescription to maximise improvements in mitochondria function and content?

ECSS Prague 2019
The 24th Annual Congress of the European College of Sport Science will take place in Prague between 3rd and 6th July 2019. It will host some of the world's leading sports scientist who will continue to share their latest research and findings from across the academic and applied fields.
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23rd annual ECSS Congress Dublin/Ireland, July 4-7 2018

Can we optimise the exercise training prescription to maximise improvements in mitochondria function and content?

Author: Bishop, D.
Victoria University

Abstract:

While there is agreement that exercise is a powerful stimulus to increase both mitochondrial function and content, we do not know the optimal training stimulus to maximise improvements in mitochondrial biogenesis. This presentation will focus predominantly on the effects of exercise on mitochondrial function and content, as there is a greater volume of published research on these adaptations and stronger conclusions can be made. The results of cross-sectional studies, as well as training studies involving rats and humans, suggest that training intensity may be an important determinant of improvements in mitochondrial function (as determined by mitochondrial respiration), but not mitochondrial content (as assessed by citrate synthase activity). In contrast, it appears that training volume, rather than training intensity, may be an important determinant of exercise-induced improvements in mitochondrial content.
The importance of mitochondria for both athletic performance and health underlines the relevance of this topic for ECSS delegates.
This topic will therefore be of interest to both delegates interested in athletic performance, as well as those interested in population
health.

[AbdullaBoRK]

full of precious information.... I am lucky to find this in the Internet for free

[tinaholbrook]

Awe! that little boy did such an awesome job introducing his dad! How precious ❤

[drmitofit]

As a busy person I have tried different physical training methods and have settled with doing HIIT, namely hill repeat bicycling every other day, for the best results in the least amount of time. I am losing body fat, gaining muscle mass and tone, improving speed and endurance, sleeping better and longer, no injuries and less joint pain, and have better mental focus and concentration. I have mild muscle soreness and a continuous pleasant feeling from endorphin release. If you don't you likely aren't training intensely enough. I figure that every other day is plenty and allows ample recovery at my age of 59 with no degradation in fitness from too infrequent exercise while also preventing exercise obsession and over training. It is very time efficient and avoids free radical damage from too much mileage (quality of training is more important than the quantity). Maybe not enough training volume for a young competitive world class athlete but likely optimal for overall health (i.e. lean muscle mass, cardiovascular fitness, prevention of metabolic syndrome/type 2 diabetes, mitochondrial mass, joint health, and slowing the aging process).

[christopherellis]

So mitochondrial density is a function of how many are required for the amount of physical activity over time. This is due to the energy taken up in the production of mitochondria and their usage, versus the rest of repair and function in the body. In other words, the rules of diminishing returns apply. This is my instantaneous hypothesis.

[weejph]

Any cycling static or moving is fine. At age 78, cycling half hour a day around my home and swimming half-hour twice a week, keeps me walking as steadily. Keep walking to 100 🤣

[gord]

Great info. Thank you for publishing this video. The fun comes in applying this info to a training plan. From a practical standpoint, the higher the intensity, the lower the total time you're able to train. You can very easily do too much sprint interval training (SIT) and wind up getting injured and/or cause other problems. Finding the right balance of the various workouts/types of training is a great challenge. Having a better idea of what's going on at the mitochondrial level helps inform our choices. Thanks again.

[elias]

Wonderful content. You can activate subtitles for the video. I wanted to share it with my students, but they don't have a good hearing for English.

[XDGT]

The findings here are largely in line with the arguments of Pavel in his book, Quick and Dead. Would be interested in comparing different modes of sprint training or high intensity interval training. For endurance side, I often run for steady-state cardio at the end of fasting (18-20 h). It seems this approach kind of makes sense in terms of maximizing the effect on mitochondrian adaptation.

[m.e.myselfandi]

Brilliant research! Conclusion at 25.45

[dr.samierasadoonalhassani]

THAMK YOU.PLEASE MORE EDUCATION ABOUT EXERCISES TO SLOW OR REVERSE SARCOPENIA IN THE HEALTHY AGING .THANK YOU.

[donharrold]

Smart little guy at the beginning. Good reader! Marvellous to see.

[pablobacci]

Excelent lecture!! and excelent presentator!!!! Congratulations!!!

[greganikin]

Key to success is mixing 2 types of training. Ask Kipchoge - he’a got biggest amount of mitochondria in his muscles.

[peony]

So many ads inserted and really annoying

[boudoir]

It’s a good presentation, I rather than showing so many studies with limited depth in data analysis, it would be more useful to dive a little deeper. Just one example: the two graphs at approx 5:36 with Training Intensity and Training Volume vs delta CS activity - it would be very useful to pull them apart of each type of exercise and plot individual graphs. Throwing the three types of exercise into one pot can clearly skew the results. Also, at 7:37 - I am surprise to see such big error bars for the left graph showing the Intensity of the Training. Why is the Intensive Training so variable? If it is 2x/day, 7 d/wk for 3 weeks, would the ‘Total Training Volume’ (what’s MJ?) not be more similar? Intensive Training in this context seems to mean training twice a day but unclear what training load there is (and whether MICT, HIIT, or Sprint Training), but maybe I missed that and should look up the paper. Other little bits where I am wondering whether the data were analysed and interpreted correctly. But as I said - overall an interesting and thought provoking lecture.

[wmp]

Fascinating studies - good news for people that workout daily 👏👏

[willperez]

On the slide with training AU how long do people have to exercise for an average that would have been more valuable to see.

[r_ds]

Graphics are tough to read ..anyone know if they are on the internet?

[jonathanhadley]

So how can you exercise with C.F.S/M.E when your Mitochondria havealready been damaged?

[fairwind]

That's just in skeletal muscle or also in the heart? I doubt it's related to kidney, liver, brian, etc.. spoke too soon.

What's wrong with slow but steady increase?