Lately a few people have asked me what would be the better cardio to concentrate on – sprint or endurance? There’s a lot of factors that go into consideration for this, and the answer will differ for every dog. Let’s take a look at the benefits of each type of training.
We’ll start with sprint training, both the traditional SIT (Sprint Interval Training) and the newer HIIT (High Intensity Interval Training) protocols. Studies show using sprint training improves cardiovascular performance, peak muscle power and speed, plus lowers the risk factors for inflammatory conditions.
The first study we look at[i] showed that in comparison to endurance training, 8 weeks of HIIT lead to an 18% higher VO2max (peak oxygen uptake, aka how much oxygen the body can use at once), as well as increases in peak and mean power. It should be noted that the study showed an equal increase in VO2max between two HIIT varieties and endurance.
SIT protocols using brief supramaximal cycles (including novel SIT protocols with fewer and shorter sprints such as REHIT) have been shown to increase aerobic adaptations and lower the risk of non-communicable diseases such as cancer[ii].
SIT protocols using where you run 10m every 25seconds, starting at 10 repetitions and increasing by two repetitions per week for four weeks increases peak speed by an average of 5.1%[iii] Sprint training also increases the activity of one or more glycolytic and related enzymes, and enhances lactic acid transport capacity [iv] [v].
Endurance exercise also increases glycolytic and related enzymes, as well as improving VO2max, visuo-spatial memory, and the gut microbiome, plus increasing capillary density of the working muscles and raising blood volume.
Onto the specifics of endurance exercise. A study on canines[vi] (a rarity – we mostly have to use human studies and extrapolate) showed that 9 weeks of endurance training using a treadmill increased intermediary metabolic pathways of certain enzymes by approx. 74%. The same study showed that by the end of week 9, the dogs’ resting heartrate was reduced by approximately 22%.
In a study comparing a SIT protocol with endurance trainingiv, the endurance training improved the capillary density of the muscles (i.e. they can hold more blood) and hence improved the body’s peak oxygen uptake (VO2max).
30 minutes of aerobic endurance exercises 3x a week for 6 weeks has been shown to improve visuo-spatial memory[vii] – a useful thing for dog who compete in agility in particular. Using the same regimen has been shown to reduce the number of inflammatory bacteria and increase the amount of metabolism increasing bacteria[viii] (without changing the overall metabolism of the person, sorry to those handlers who eat like me, it’s sadly not a magic cure).
So. Both of those options have benefits – some of which are applicable to both, some (such as memory improvement) are only applicable to one. Now what? This is where we need to start thinking about the activities specific to your dog and/or the sports they do.
The SAID (specific adaptation to imposed demand) principle must be taken into consideration. The body will adapt and improve based upon what is done repetitively. If your sport or activity needs a physical attribute to be expressed, then that attribute needs to be trained. This applies to the muscles/bones/ligaments and the muscle memory. Legs that have repetitive small strains or impacts will grow denser bones, thicker ligaments, and stronger muscles. If this stress is not sufficient – not often enough, not hard enough – the body will not adapt or improve in that activity. If the stress is inappropriate – too much, too often, too soon – it can cause serious injury. The degree of difficulty must be built gradually, without getting to the point of being overtired or getting hurt. Rest periods must still be allowed for (remember that too much or often?) without letting it be too long between sessions.
You also need to consider the downside of the protocol/s you choose, like doing regular endurance work with an overweight or unfit dog will lead to injury unless you build the exercise gradually (and get some weight off the dog). A study has shown that HIIT protocols should not be used unless the athlete is already reasonably fit. Using HIIT protocols too soon leads to muscle injuries, swelling, and supressed ATP function, leading to poor performance and maybe even early retirement or long-term rehab.
Now we have gone from two sides to the story to three sides. How do we piece it together? You need to consider your dog – What do you know about their daily activities? What do you know about their sport/s? How fit is your dog right now (be realistic)? Do they need to sprint repetitively or just once? Do they need stamina? What about both on different days, and even the same day? How many sessions of their sports do they train for each week (taking care of a large part of the said principal)? Do they do extra activities like all day hiking?
Once the specifics of your dog’s life and activities are pinned down and you know what you need to build, then you can decide what you need from there. Usually the answer is a mix of both varieties of cardio, as well as sport specific exercises and their normal conditioning. The ratio of all of the above will vary for each and every dog.
[i] Foster C, Farland CV, Guidotti F, et al. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015;14(4):747–755. Published 2015 Nov 24.
[ii] Vollaard BJ, Metcalfe RS. Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints. J Sports Med. 2017 Dec.
[iii] J Hunter;B O’Brien;M Mooney;J Berry;W Young;N Down Repeated Sprint Training Improves Intermittent Peak Running Speed in Team-Sport Athletes Journal of Strength and Conditioning Research. 25(5):1318-1325, MAY 2011
[iv] Kubukeli ZN1, Noakes TD, Dennis SC Training techniques to improve endurance exercise performances. Sports Med. 2002;32(8):489-509
[v] Messonnier, Laurent & Denis, Christian & Féasson, Léonard & Lacour, Jean-René. (2006). An elevated sarcolemmal lactate (and proton) transport capacity is an advantage during muscle activity in healthy humans. Journal of applied physiology (Bethesda, Md. : 1985). 10.1152/japplphysiol.00807.2006.
[vi] Stuewe, Steven & Gwirtz, Patricia & Agarwal, Neeraj & Mallet, Robert. (2000). Exercise Training Enhances Glycolytic and Oxidative Enzymes in Canine Ventricular Myocardium. Journal of molecular and cellular cardiology. 32. 903-13. 10.1006/jmcc.2000.1131.
[vii] Stroth, Sanna & Hille, Katrin & Spitzer, Manfred & Reinhardt, Ralf. (2008). Aerobic endurance exercise benefits memory and affect in young adults. Neuropsychological rehabilitation. 19. 223-43. 10.1080/09602010802091183.
[viii] Munukka, Ëveliina & Ahtiainen, Juha & Puigbo, Pere & Jalkanen, Sirpa & Pahkala, Katja & Keskitalo, Anniina & Kujala, Urho & Pietilä, Sami & Hollmen, Maija & Elo, Laura & Huovinen, Pentti & D’Auria, Giuseppe & Pekkala, Satu. (2018). Six-Week Endurance Exercise Alters Gut Metagenome That Is not Reflected in Systemic Metabolism in Over-weight Women. Frontiers in Microbiology. 9. 10.3389/fmicb.2018.02323.
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