Hemoglobin Mass Is Increased in Endurance Athletes Lifting!

Resistance Training Increases Hemoglobin Mass in Endurance Athletes Summary

Researchers compared the effects of heavy strength training on hemoglobin mass (i.e., greater hemoglobin mass enables greater oxygen transport, which is essential for aerobic performance) and maximal oxygen consumption in well-trained elite female and male rowers.
Hemoglobin mass and peak oxygen consumption (VO2peak) improved independent of the training volume and lean muscle mass.
Resistance training may improve hemoglobin mass in endurance athletes, enhancing oxygen transport and performance.

Introduction to Resistance Exercise and Endurance Training

Endurance athletes often prioritize cardiovascular training to enhance endurance performance, sometimes overlooking resistance training benefits. The prevailing myth that weightlifting leads to unnecessary muscle bulk, potentially compromising endurance and speed, has deterred many athletes from incorporating strength training into their routines. However, a recent study titled “Eight weeks of heavy strength training increases hemoglobin mass and V̇O2peak in well-trained elite female and male rowers” has challenged the myth that endurance athletes should not perform resistance exercise.(Lundby et al., 2024) Furthermore, the study suggests that all endurance athletes can potentially benefit from resistance exercise.

Background on Resistance Training

Despite lingering debates over whether endurance athletes should add resistance exercise to their training, emerging evidence suggests resistance training’s indirect benefits on endurance performance through increased lean body mass (Wewege et al., 2022), which correlates with improved oxygen transport efficiency and performance.(Laursen et al., 2005)

A 2021 meta-analysis examined the best non-sport-specific strength training for endurance athletes. They found that maximal strength training significantly increased endurance performance in sports like cross-country skiing and cycling.(Ambrosini et al., 2021) Plyometric and strength training are particularly beneficial for runners, enhancing endurance performance tests and work economy. (Smith et al., 2021) (Ambrosini et al., 2021) Furthermore, carefully designed endurance exercise and weightlifting training programs can lead to physiological and molecular adaptations that enhance overall endurance performance without harmful interference. (Eddens, 2019)

The Role of Hemoglobin in Endurance Performance

Hemoglobin is a protein found in red blood cells responsible for transporting oxygen from the lungs to the rest of the body. Hemoglobin, which contains iron, is the protein within red blood cells that transports about 98% of oxygen.(Rhodes et al., 2024) It contains iron and plays a crucial role in ensuring a sufficient supply of oxygen to the body’s tissues and organs.

Greater hemoglobin mass enables greater oxygen transport; every 1.39mL of oxygen binds to 1g of hemoglobin. This is essential for various physiological functions, including energy production and overall metabolism. In the context of endurance athletes, hemoglobin is particularly important as it directly impacts oxygen transport to skeletal muscle tissue, which is vital for performance during endurance activities. Hemoglobin refers to the protein inside red blood cells that carries oxygen from the lungs to the rest of the body. On the other hand, hemoglobin mass specifically refers to the total amount of hemoglobin in the body.

Enhancing Hemoglobin Mass through Resistance Training

While hemoglobin concentration is important, hemoglobin mass is particularly significant for enabling greater oxygen transport. Research has indicated that resistance training may improve hemoglobin mass, and the volume of resistance training may play a role in this improvement. (McCarthy et al., 1997) Having a greater hemoglobin mass allows for greater oxygen transport. Therefore, hemoglobin mass is more strongly related to maximal oxygen consumption (VO2 max) and total blood volume than hemoglobin concentration. (Goodrich et al., 2018) These studies suggest that increasing hemoglobin can boost endurance performance. Increases in hemoglobin mass, facilitated by resistance training within concurrent programs, enhance oxygen delivery to muscles. This is a crucial factor for improving aerobic performance and a direct benefit of resistance exercise for endurance athletes.(Markov et al., 2023)

Study: Resistance Training’s Impact on Hemoglobin Mass

Given that resistance exercise may increase hemoglobin mass, researchers compared the effects of high and low-volume resistance training for eight weeks on changes in lean body mass, hemoglobin mass, blood volume, and VO2peak in rowers. Additionally, the researchers examined if sex moderated the responses.

Workouts Designed to Increase Performance

The protocol for the study involved two training blocks during weeks 1-3 and weeks 5-7, with weeks 4 and 8 as taper weeks. Both groups trained the leg press, hex bar deadlift, and seal row three times per week and rotated in bench press, incline bench press, and standing military press once per week, each as secondary exercises. The 10-set group started week one with five sets per exercise and progressed to 10 sets by the end of week two, while the 3-set group completed three sets each session for the entire main training program. Both groups had 90 seconds of interset rest.

Results: Resistance Training Enhances Hemoglobin Mass

The study unveiled interesting findings that can benefit all endurance athletes; the researchers found that:

Resistance training, irrespective of how many sets, significantly enhanced hemoglobin mass and V̇o2peak (i.e., peak aerobic capacity), highlighting resistance exercise’s pivotal role in boosting key endurance performance markers.
Contrary to expectations, no significant changes in lean body mass were observed within either group, implying that enhancements in hemoglobin mass and aerobic capacity might manifest independently of muscle mass alterations.

Discussion on Resistance Training and Endurance Exercise Benefits

This investigation challenges the prevailing skepticism that endurance athletes should not lift weights and illuminates the symbiotic relationship between resistance training and endurance performance. The study dispels myths about the detrimental effects of combining cardio with resistance training by demonstrating that resistance training can significantly improve oxygen transport efficiency and aerobic capacity.

Conclusion: Hemoglobin Mass Improvements through Resistance Training

By debunking myths surrounding concurrent training, this study underscores resistance training’s indispensable role in enhancing endurance performance through significant increases in hemoglobin levels and aerobic capacity.

Practical Applications for Hemoglobin Mass Enhancement

In conclusion, the study’s findings on integrating resistance training within endurance athletes’ regimens highlight several practical applications, notably in designing and customizing concurrent training programs that enhance endurance performance, running economy, and VO2 max.

References

Eddens, L. (2019). Physiological and Molecular Responses to Concurrent Training in Endurance-Trained Athletes.

Goodrich, J. A., Ryan, B. J., & Byrnes, W. C. (2018). The Influence of Oxygen Saturation on the Relationship Between Hemoglobin Mass and VO (2) max. Sports Med Int Open, 2(4), E98-e104. https://doi.org/10.1055/a-0655-7207

Laursen, P. B., Chiswell, S. E., & Callaghan, J. A. (2005). Should Endurance Athletes Supplement Their Training Program With Resistance Training to Improve Performance? Strength and Conditioning. https://doi.org/10.1519/00126548-200510000-00008

Lundby, C., Mazza, O., Nielsen, J., Haubro, M., Kvorning, T., Ørtenblad, N., & Gejl, K. D. (2024). Eight weeks of heavy strength training increases hemoglobin mass and V̇o(2peak) in well-trained to elite female and male rowers. J Appl Physiol (1985), 136(1), 1-12. https://doi.org/10.1152/japplphysiol.00587.2023

Markov, A., Bussweiler, J., Helm, N., Arntz, F., Steidten, T., Krohm, L., Sacot, A., Baumert, P., Puta, C., & Chaabene, H. (2023). Acute effects of concurrent muscle power and sport-specific endurance exercises on markers of immunological stress response and measures of muscular fitness in highly trained youth male athletes. European Journal of Applied Physiology, 123, 1015 – 1026. https://link.springer.com/article/10.1007/s00421-022-05126-8

References

McCarthy, J. P., Bamman, M. M., Yelle, J. M., LeBlanc, A. D., Rowe, R. M., Greenisen, M. C., Lee, S. M., Spector, E. R., & Fortney, S. M. (1997). Resistance exercise training and the orthostatic response. Eur J Appl Physiol Occup Physiol, 76(1), 32-40. https://doi.org/10.1007/s004210050209

Smith, N. D. W., Scott, B. R., Girard, O., & Peiffer, J. J. (2021). Aerobic Training With Blood Flow Restriction for Endurance Athletes: Potential Benefits and Considerations of Implementation. The Journal of Strength and Conditioning Research. https://doi.org/10.1519/jsc.0000000000004079

Wewege, M. A., Desai, I., Honey, C., Coorie, B., Jones, M. D., Clifford, B. K., Leake, H. B., & Hagstrom, A. D. (2022). The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med, 52(2), 287-300. https://doi.org/10.1007/s40279-021-01562-2