Knut Sindre Mølmen

• Feuerbacher, Joshua F.; Bjerkeset, Marius; Mølmen, Knut Sindre; Schumann, Moritz & Rønnestad, Bent (2026). Sodium Bicarbonate Supplementation Enhances Repeated High‐Intensity Interval Training Performance and Time Above 90% of V˙O2max in Well‐Trained Cyclists. European Journal of Sport Science (EJSS). ISSN 1746-1391. 26(10). doi: 10.1002/ejsc.70253. Fulltekst i vitenarkiv Vis sammendrag

  ABSTRACT This study investigated the effects of sodium bicarbonate (SB) supplementation on physiological responses and performance during submaximal exercise, high‐intensity interval training (HIT) and repeated Wingate sprints in well‐trained cyclists. Twenty‐four participants (♂ = 15, maximal oxygen uptake [max] = 72 ± 5 mL·min −1  kg −1 ; ♀ = 9, max = 57 ± 6 mL·min −1  kg −1 ) performed one screening and familiarisation session and two experimental sessions in a randomised, double‐blind and crossover design. Participants ingested SB (∼0.26 g·kg −1 ) or an appearance‐matched placebo (PLA) 2 hours before the experimental session. Each session consisted of a step‐test protocol followed by five 5 min HIT bouts (3 × 40 s maximal efforts with 60 s recovery at power output (PO) equal to 3 mmol·L −1 [blood lactate]) and four 30 sec Wingate sprints. Cycling economy and fractional utilisation of max were evaluated during a submaximal step test. During HIT bouts, PO was significantly higher in SB (2.0 ± 5.4%, mean difference (MD): 8.1 ± 22.1 W, p  = 0.045,  = 0.171), accompanied by increased oxygen uptake (MD: 60.1 ± 124.7 mL·min −1 , p  = 0.006,  = 0.281) and greater time spent above 90% max (MD: 23.7 ± 52.6 s, p  = 0.012,  = 0.246). In the Wingate sprints, cyclists demonstrated significantly greater PO following SB ingestion (2.0 ± 4.7%, MD: 11.6 ± 26.8 W, p  = 0.002,  = 0.342). This was accompanied by higher blood levels of bicarbonate, pH and lactate ( p  < 0.001,  = 0.557; p  < 0.001,  = 0.548; p  < 0.001,  = 0.558, respectively). Cycling economy and fractional utilisation of max were unaffected by SB supplementation ( p  = 0.977 and p  = 0.818). SB supplementation increased PO and time above 90% max during HIT and PO during repeated Wingate sprints. Whether this translates into superior long‐term adaptations, such as enhanced max and sprint performance, remains to be investigated.

• Odden, Ingvill; Hamarsland, Håvard; Urianstad, Tomas; Hammarström, Jens Konrad Daniel; Rustaden, Anne Mette & Koll, Lise [Vis alle 13 forfattere av denne artikkelen] (2026). Limited reproducibility of individual physiological adaptations to repeated endurance exercise training. Journal of applied physiology. ISSN 8750-7587. 141(1), s. 38–57. doi: 10.1152/japplphysiol.00154.2026. Fulltekst i vitenarkiv
• Rønnestad, Bent; Urianstad, Tomas; Blindheim, Petter Maurseth; Hansen, Joar; Hamarsland, Håvard & Ellefsen, Stian [Vis alle 8 forfattere av denne artikkelen] (2026). Heat training augments hemoglobin mass during a moderate-altitude training camp in well-trained endurance athletes. Journal of applied physiology. ISSN 8750-7587. 140(5), s. 1298–1310. doi: 10.1152/japplphysiol.00777.2025. Fulltekst i vitenarkiv
• Rønnestad, Bent; Odden, Ingvill Urianstad; Solum, Kristoffer Schulz; Rustaden, Anne Mette; Hamarsland, Håvard & Hammarström, Daniel [Vis alle 8 forfattere av denne artikkelen] (2025). Block Training With Moderate‐ or High‐Intensity Intervals Both Improve Endurance Performance in Well‐Trained Cyclists. European Journal of Sport Science (EJSS). ISSN 1746-1391. 25(11). doi: 10.1002/ejsc.70067. Fulltekst i vitenarkiv Vis sammendrag

  ABSTRACT The purpose of this study was to compare the effects of a 1‐week block of moderate‐intensity interval training (MIT) and high‐intensity interval training (HIT) in well‐trained cyclists. Cyclists (♀ = 1; ♂ = 21; maximal oxygen uptake (V̇O 2max ) = 69.5 (6.0) mL·min −1 ·kg −1 ) performed both a MIT block involving 6 sessions over 7 days (5–7 × 10–14‐min work intervals, rate of perceived exertion (RPE): 14.5 (0.3)) and a HIT block involving 5 sessions over 6 days (5 × 8.75‐min with multiple short intervals, RPE: 17.1 (0.4)). Post‐testing was performed after 6 days of active recovery, and blocks were separated by 2 months. Testing included 15‐min maximal cycling power (PO 15min ), 10 s maximal sprint power (PO 10sec ), and power output at a blood lactate concentration of 4 mmol·L −1 (PO 4mmol ). Both the MIT and HIT block improved PO 15min (4.9 (8.7)% and 2.8 (5.3)%, respectively), with no difference between blocks ( p  = 0.44). MIT displayed greater improvement than HIT in PO 4mmol (4.5 (4.5)% vs. 2.1 (2.7)%, respectively, p  = 0.03, moderate effect size (ES)), while HIT had a moderate ES compared to MIT for improvement in PO 10sec (1.5 (3.7)% vs. −1.5 (7.3)%, respectively), that was not significant ( p  = 0.08). No differences were observed between blocks in changes in V̇O 2max ( p  = 0.43) or measures of gross efficiency ( p range  = 0.43–0.79). However, MIT induced a larger increase in % of V̇O 2max at PO 4mmol compared to HIT (1.2 (3.4)%‐points vs. −0.9 (2.5)%‐points, respectively, p  = 0.02, moderate ES). In conclusion, both a MIT block (lower work interval intensity but longer work duration) and a HIT block (higher work interval intensity but shorter work duration) can improve endurance performance determinants and PO 15min with some work intensity‐specific adaptations.

• Mølmen, Knut Sindre; Odden, Ingvill; Sørensen, Margit Dahl; Rustaden, Anne Mette; Hammarström, Daniel & Hansen, Joar [Vis alle 9 forfattere av denne artikkelen] (2025). A Moderate-Intensity Interval Training Block Improves Endurance Performance in Well-Trained Cyclists. Medicine & Science in Sports & Exercise. ISSN 0195-9131. doi: 10.1249/MSS.0000000000003706. Fulltekst i vitenarkiv
• Rønnestad, Bent; Odden, Ingvill; Urianstad, Tomas; Hansen, Joar; Mølmen, Knut Sindre & Cardinale, Daniele A. (2024). Heat Suit Training Preserves the Increased Hemoglobin Mass Following Altitude Camp in Elite Cyclists. Medicine & Science in Sports & Exercise. ISSN 0195-9131. doi: 10.1249/MSS.0000000000003542. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre & Rønnestad, Bent (2024). A narrative review exploring advances in interval training for endurance athletes. Applied Physiology, Nutrition and Metabolism. ISSN 1715-5312. 49(7), s. 1008–1013. doi: 10.1139/apnm-2023-0603. Fulltekst i vitenarkiv Vis sammendrag

  Interval training is considered an essential training component in endurance athletes. Recently, there has been a focus on optimization of interval training characteristics to sustain a high fraction of maximal oxygen consumption (≥90% VO2max) to improve physiological adaptations and performance. Herein, we present a synopsis of the latest research exploring both acute and chronic studies in endurance athletes. Further, a decision flowchart was created for athletes and coaches to select the most appropriate interval training regime for specific individualized goals.

• Urianstad, Tomas; Hamarsland, Håvard; Odden, Ingvill; Lorentzen, Håvard Crantz; Hammarström, Jens Konrad Daniel & Mølmen, Knut Sindre [Vis alle 7 forfattere av denne artikkelen] (2024). The higher oxygen consumption during multiple short intervals is sex-independent and not influenced by skeletal muscle characteristics in well-trained cyclists. European Journal of Sport Science (EJSS). ISSN 1746-1391. doi: 10.1002/ejsc.12214. Fulltekst i vitenarkiv Vis sammendrag

  It has been suggested that time spent at a high fraction of maximal oxygen consumption (%mathematical equationO2max) plays a decisive role for adaptations to interval training. However, previous studies examining how interval sessions should be designed to achieve a high %mathematical equationO2max have exclusively been performed in males. The present study compared the %mathematical equationO2max attained during three different 6 × 8 min interval protocols, in female (n = 11; mathematical equationO2max, 62.5 (6.4) mL · min−1·kg−1) and male (n = 8; mathematical equationO2max, 81.0 (5.2) mL · min−1·kg−1) cyclists. Mean power output during work intervals were identical across the three interval protocols, corresponding to the cyclist's 40 min maximal effort (PO40min): (1) 30 s intervals at 118% of PO40min interspersed with 15 s active recovery at 60% (30/15), (2) constant pace at 100% of PO40min (CON), and (3) altering between 60 s intervals at 110% and 60 s at 90% of PO40min (60/60). Additionally, the study explored whether the m. vastus lateralis characteristics of the cyclists (fiber type proportion, capillarization, and citrate synthase activity) were associated with the %mathematical equationO2max attained during the interval sessions. Overall, mean %mathematical equationO2max and time ≥90% of mathematical equationO2max were higher during 30/15 compared to CON (86.7 (10.1)% and 1123 (787) s versus 85.0 (10.4)% and 879 (779) s, respectively; both p ≤ 0.01) and 60/60 (85.6 (10.0)% and 917 (745) s, respectively; both p ≤ 0.05), while no difference was observed between 60/60 and CON (both p ≥ 0.36). During interval sessions, %mathematical equationO2max and time ≥90% of mathematical equationO2max did not differ between sexes. Skeletal muscle characteristics were not related to %mathematical equationO2max during interval sessions. In conclusion, well-trained cyclists demonstrate highest %mathematical equationO2max during 30/15, irrespective of sex and skeletal muscle characteristics.

• Odden, Ingvill; Nymoen, Lars; Urianstad, Tomas; Kristoffersen, Morten; Hammarström, Jens Konrad Daniel & Hansen, Joar [Vis alle 8 forfattere av denne artikkelen] (2024). The higher the fraction of maximal oxygen uptake is during interval training, the greater is the cycling performance gain. European Journal of Sport Science (EJSS). ISSN 1746-1391. 24(11), s. 1583–1596. doi: 10.1002/ejsc.12202. Fulltekst i vitenarkiv Vis sammendrag

  It has been suggested that time at a high fraction (%) of maximal oxygen uptake (VO2max) plays a decisive role for adaptations to interval training. Yet, no study has, to date, measured the % of VO2max during all interval sessions throughout a prolonged training intervention and subsequently related it to the magnitude of training adaptations. Thus, the present study aimed to investigate the relationship between % of VO2max achieved during an interval training intervention and changes in endurance performance and its physiological determinants in well-trained cyclists. Twenty-two cyclists (VO2max 67.1 (6.4) mL·min−1 ·kg−1; males, n = 19; females, n = 3) underwent a 9-week interval training intervention, consisting 21 sessions of 5 × 8-min intervals conducted at their 40-min highest sustainable mean power output (PO). Oxygen uptake was measured during all interval sessions, and the relationship between % of VO2max during work intervals and training adaptations were investigated using linear regression. A performance index was calculated from several performance measures. With higher % of VO2max during work intervals, greater improvements were observed for maximal PO during the VO2max test (R2adjusted = 0.44, p = 0.009), PO at 4 mmol·L−1 [blood lactate] (R2adjusted = 0.25, p = 0.035), the performance index (R2adjusted = 0.36, p = 0.013), and VO2max (R2adjusted = 0.54, p = 0.029). Other measures, such as % of maximal heart rate, were related to fewer outcome variables and exhibited poorer session-to-session repeatability compared to % of VO2max. In conclusion, improvements in endurance measures were positively related to the % of VO2max achieved during interval training. Percentage of VO2max was the measure that best reflected the magnitude of training adaptations.

• Mølmen, Knut Sindre; Almquist, Nicki Winfield & Skattebo, Øyvind (2024). Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression. Sports Medicine. ISSN 0112-1642. 55(1), s. 115–144. doi: 10.1007/s40279-024-02120-2. Fulltekst i vitenarkiv Vis sammendrag

  Objectives: The main aim of this study was to compare the effects of low- or moderate intensity continuous endurance training (ET), high-intensity interval or continuous training (HIT), and sprint interval training (SIT) on changes in skeletal muscle mitochondrial content and capillarization. Secondarily, the effects on maximal oxygen consumption (VO2max), muscle fiber cross-sectional area, and fiber type proportion were investigated. Methods: A systematic literature search was conducted in PubMed, Web of Science, and SPORTDiscus databases, with no data restrictions, up to 2 February 2022. Exercise training intervention studies of ET, HIT, and SIT were included if they had baseline and follow-up measures of at least one marker of mitochondrial content or capillarization. In total, data from 5973 participants in 353 and 131 research articles were included for the mitochondrial and capillary quantitative synthesis of this review, respectively. Additionally, measures of VO2max, muscle fiber cross-sectional area, and fiber type proportion were extracted from these studies. Results: After adjusting for relevant covariates, such as training frequency, number of intervention weeks, and initial fitness level, percentage increases in mitochondrial content in response to exercise training increased to a similar extent with ET (23 ± 5%), HIT (27 ± 5%), and SIT (27 ± 7%) (P > 0.138), and were not influenced by age, sex, menopause, disease, or the amount of muscle mass engaged. Higher training frequencies (6 > 4 > 2 sessions/week) were associated with larger increases in mitochondrial content. Per total hour of exercise, SIT was ~ 2.3 times more efficient in increasing mitochondrial content than HIT and ~ 3.9 times more efficient than ET, while HIT was ~ 1.7 times more efficient than ET. Capillaries per fiber increased similarly with ET (15 ± 3%), HIT (13 ± 4%) and SIT (10 ± 11%) (P = 0.556) after adjustments for number of intervention weeks and initial fitness level. Capillaries per mm2 only increased after ET (13 ± 3%) and HIT (7 ± 4%), with increases being larger after ET compared with HIT and SIT (P  0.116), but ET and SIT exhibited opposing effects (P = 0.041). VO2max increased similarly with ET, HIT, and SIT, although HIT showed a tendency for greater improvement compared with both ET and SIT (P = 0.082), while SIT displayed the largest increase per hour of exercise. Higher training frequencies (6 > 4 > 2 sessions/week) were associated with larger increases in VO2max. Women displayed greater percentage gains in VO2max compared with men (P = 0.008). Generally, lower initial fitness levels were associated with greater percentage improvements in mitochondrial content, capillarization, and VO2max. SIT was particularly effective in improving mitochondrial content and VO2max in the early stages of training, while ET and HIT showed slower but steady improvements over a greater number of training weeks. Conclusions: The magnitude of change in mitochondrial content, capillarization, and VO2max to exercise training is largely determined by the initial fitness level, with greater changes observed in individuals with lower initial fitness. The ability to adapt to exercise training is maintained throughout life, irrespective of sex and presence of disease. While training load (volume × intensity) is a suitable predictor of changes in mitochondrial content and VO2max, this relationship is less clear for capillary adaptations.

• Lian, Kristian; Hammarström, Daniel; Hamarsland, Håvard; Mølmen, Knut Sindre; Moen, Sara Christine & Ellefsen, Stian (2024). Glucose ingestion before and after resistance training sessions does not augment ribosome biogenesis in healthy moderately trained young adults. European Journal of Applied Physiology. ISSN 1439-6319. 124. doi: 10.1007/s00421-024-05446-x. Fulltekst i vitenarkiv Vis sammendrag

  Purpose Resistance training-induced skeletal muscle hypertrophy seems to depend on ribosome biogenesis and content. High glucose treatment may augment ribosome biogenesis through potentiating resistance training-induced adaptations. This was investigated with total RNA and ribosomal RNA abundances as main outcomes, with relevant transcriptional/translational regulators (c-Myc/UBF/rpS6) as a secondary outcome. Methods Sixteen healthy, moderately trained individuals [male/female, n = 9/7; age, 24.1 (3.3)] participated in a within-participant crossover trial with unilateral resistance training (leg press and knee extension, 3 sets of 10 repetitions maximum) and pre- and post-exercise ingestion of either glucose (3 × 30 g, 90 g total) or placebo supplements (Stevia rebaudiana, 3 × 0.3 g, 0.9 g total), together with protein (2 × 25 g, 50 g total), on alternating days for 12 days. Six morning resistance exercise sessions were conducted per condition, and the sessions were performed in an otherwise fasted state. Micro-biopsies were sampled from m. vastus lateralis before and after the intervention. Results Glucose ingestion did not have beneficial effects on resistance training-induced increases of ribosomal content (mean difference 7.6% [− 7.2, 24.9], p = 0.34; ribosomal RNA, 47S/18S/28S/5.8S/5S, range 7.6–37.9%, p = 0.40–0.98) or levels of relevant transcriptional or translational regulators (c-MYK/UBF/rpS6, p = 0.094–0.292). Of note, both baseline and trained state data of total RNA showed a linear relationship with UBF; a ∼14% increase in total RNA corresponded to 1 SD unit increase in UBF (p = 0.003). Conclusion Glucose ingestion before and after resistance training sessions did not augment ribosomal RNA accumulation during twelve days of heavy-load resistance training in moderately trained young adults.

• Urianstad, Tomas; Villanova, Simone; Odden, Ingvill; Hansen, Joar; Mølmen, Knut Sindre & Porcelli, Simone [Vis alle 8 forfattere av denne artikkelen] (2024). Carbon monoxide supplementation: evaluating its potential to enhance altitude training effects and cycling performance in elite athletes. Journal of applied physiology. ISSN 8750-7587. 137(5), s. 1092–1105. doi: 10.1152/japplphysiol.00469.2024. Fulltekst i vitenarkiv
• Solli, Guro Strøm; Odden, Ingvill; Sælen, Vetle; Hansen, Joar; Mølmen, Knut Sindre & Rønnestad, Bent (2024). A microcycle of high-intensity short-interval sessions induces improvements in indicators of endurance performance compared to regular training. European Journal of Sport Science (EJSS). ISSN 1746-1391. 25(1). doi: 10.1002/ejsc.12223. Fulltekst i vitenarkiv Vis sammendrag

  The purpose of this study was to evaluate the effects of a microcycle of high-intensity interval training (HIT) sessions with multiple short work intervals followed by an active recovery period, compared to a similar duration of regular training, on determinants and indicators of endurance performance in well-trained cyclists. The participants in the BLOCK group performed a 6-day HIT microcycle including five HIT sessions (5 × 8.75-min 30/15 s short intervals) followed by a 6-day active recovery period with reduced training load, while the regular training group (REG) performed 12 days of their regular training, including four HIT sessions. Physiological testing was performed before and after the training periods. From pre- to post- intervention, BLOCK demonstrated significantly larger improvements than REG in mean power output (PO) during the last min of the maximal oxygen uptake (VO2max) test (POVO2max) (3.7 vs. 0.7%, p = 0.009, and effect size (ES) = 1.00) and mean PO during the 10-s sprint (2.8 vs. 1.9%, p = 0.028, and ES = 0.63). No significant differences between BLOCK and REG were observed for VO2max, PO at 4 mmol·L−1 [blood lactate] (PO4mmol), 15-min maximal mean power output (PO15-min), and gross efficiency (p = 0.156–0.919). However, there was a tendency for larger improvements in the performance index (calculated from the main performance indicators POVO2max, PO4mmol, and PO15-min) in BLOCK compared to REG (2.9% vs. 1.2%, p = 0.079, and ES = 0.71). A 6-day high-intensity short-interval microcycle followed by a 6-day active recovery period induces improvements in endurance performance indicators compared to regular training, demonstrating its potential as an efficient strategy for endurance training in well-trained cyclists.

• Farup, Per Grønaas; Hamarsland, Håvard; Mølmen, Knut Sindre; Ellefsen, Stian & Hestad, Knut (2023). The Kynurenine Pathway in Healthy Subjects and Subjects with Obesity, Depression and Chronic Obstructive Pulmonary Disease. Pharmaceuticals. 16(3). doi: 10.3390/ph16030351. Fulltekst i vitenarkiv Vis sammendrag

  Background: Changes in tryptophan metabolism through the kynurenine pathway (KP) are observed in several disorders and coupled with pathophysiological deviations. Methods: This study retrospectively compared the KP in serum in healthy subjects (108) with subjects with obesity (141), depression (49), and chronic obstructive pulmonary disease (COPD) (22) participating in four clinical studies and explored predictors of the changes in the KP metabolites. Results: Compared with the healthy group, the KP was upregulated in the disease groups with high kynurenine, quinolinic acid (QA), kynurenine/tryptophan-ratio and QA/xanthurenic acid-ratio and low kynurenic acid/QA-ratio. Tryptophan and xanthurenic acid were upregulated in the depressed group compared with the groups with obesity and COPD. The covariates BMI, smoking, diabetes, and C-reactive protein explained the significant differences between the healthy group and the group with obesity but not between the healthy group and the groups with depression and COPD, indicating that different pathophysiological conditions result in the same changes in the KP. Conclusions: The KP was significantly upregulated in the disease groups compared with the healthy group, and there were significant differences between the disease groups. Different pathophysiological abnormalities seemed to result in the same deviations in the KP.

• Rønnestad, Bent; Lid, Ole Martin; Hansen, Joar; Hamarsland, Håvard; Mølmen, Knut Sindre & Nygård, Håvard [Vis alle 9 forfattere av denne artikkelen] (2022). Heat suit training increases hemoglobin mass in elite cross-country skiers. Scandinavian Journal of Medicine & Science in Sports. ISSN 0905-7188. doi: 10.1111/sms.14156. Fulltekst i vitenarkiv Vis sammendrag

  Purpose: The primary purpose was to test the effect of heat suit training onhemoglobin mass (Hbmass) in elite cross- country (XC) skiers.Methods: Twenty-five male XC-skiers were divided into a group that added5 × 50 min weekly heat suit training sessions to their regular training (HEAT;n = 13, 23 ± 5 years, 73.9 ± 5.2 kg, 180 ± 6 cm, 76.8 ± 4.6 ml·min−1·kg−1) or toa control group matched for training volume and intensity distribution (CON;n = 12, 23 ± 4 years, 78.4 ± 5.8 kg, 184 ± 4 cm, 75.2 ± 3.4 ml·min −1·kg−1) dur-ing the five-week intervention period. Hbmass, endurance performance and fac-tors determining endurance performance were assessed before and after theintervention.Results: HEAT led to 30 g greater Hb mass (95% CI: [8.5, 51.7], p = 0.009) and157 ml greater red blood cell volume ([29, 285], p = 0.018) post-intervention,compared to CON when adjusted for baseline values. In contrast, no group dif-ferences were observed for changes in work economy, running velocity, and frac-tional utilization of maximal oxygen uptake (V̇O2max) at 4 mmol·L −1 blood lactate,V̇O 2max or 15- min running distance performance trial during the intervention.Conclusion: HEAT induced a larger increase in Hbmass and red blood cell vol-ume after five weeks with five weekly heat suit training sessions than CON, butwith no detectable group differences on physiological determinants of enduranceperformance or actual endurance performance in elite CX skiers.

• Rønnestad, Bent; Bjerkrheim, Kjetil André; Hansen, Joar & Mølmen, Knut Sindre (2022). A 6-day high-intensity interval microcycle improves indicators of endurance performance in elite cross-country skiers. Frontiers in Sports and Active Living. 4. doi: 10.3389/fspor.2022.948127. Fulltekst i vitenarkiv Vis sammendrag

  Purpose: The aim of this study was to compare the effects of a 6-day high-intensity interval (HIT) block [BLOCK, n = 12, maximal oxygen uptake (V̇O2max = 69. 6 ± 4.3 mL·min−1·kg−1)] with a time-matched period with usual training (CON, n = 12, V̇O2max = 69.2 ± 4.2 mL·min−1·kg−1) in well-trained cross-country (XC) skiers on physiological determinants and indicators of endurance performance. Furthermore, the study aimed to investigate the acute physiological responses, including time ≥90% of V̇O2max, and its associated reliability during repeated HIT sessions in the HIT microcycle. Methods: Before the 6-day HIT block and following 5 days of recovery after the HIT block, both groups were tested on indicators of endurance performance. To quantify time ≥90% of V̇O2max during interval sessions in the HIT block, V̇O2 measurements were performed on the 1st, 2nd, and last HIT session in BLOCK. Results: BLOCK had a larger improvement than CON in maximal 1-min velocity achieved during the V̇O2max test (3.1 ± 3.1% vs. 1.2 ± 1.6%, respectively; p = 0.010) and velocity corresponding to 4 mmol·L−1 blood lactate (3.2 ± 2.9% vs. 0.6 ± 2.1%, respectively; p = 0.024). During submaximal exercise, BLOCK displayed a larger reduction in respiratory exchange ratio, blood lactate concentration, heart rate, and rate of perceived exertion (p < 0.05) and a tendency towards less energy expenditure compared to CON (p = 0.073). The ICC of time ≥90% V̇O2max in the present study was 0.57, which indicates moderate reliability. Conclusions: In well-trained XC skiers, BLOCK induced superior changes in indicators of endurance performance compared with CON, while time ≥90% of V̇O2max during the HIT sessions in the 6-day block had a moderate reliability.

• Oberholzer, Laura; Mølmen, Knut Sindre; Hammarström, Daniel; Falch, Gunnar Slettaløkken; Lundby, Anne-Kristine & Rønnestad, Bent [Vis alle 8 forfattere av denne artikkelen] (2022). Resistance exercise training increases skeletal muscle mitochondrial respiration in chronic obstructive pulmonary disease. JCSM Rapid Communications. 5. doi: 10.1002/rco2.58. Fulltekst i vitenarkiv Vis sammendrag

  Chronic obstructive pulmonary disease (COPD) is associated with skeletal muscle mitochondrial dysfunc-tion. Resistance exercise training (RT) is a training modality with a relatively small pulmonary demand that has beensuggested to increase skeletal muscle oxidative enzyme activity in COPD. Whether a shift into a more oxidative profilefollowing RT also translates into increased mitochondrial respiratory capacity in COPD is yet to be established.

• Mølmen, Knut Sindre; Jovanovic, Maja; Berg, Geir Vegard; Ellefsen, Stian & Grindaker, Eirik (2021). Styrketrening ved kronisk obstruktiv lungesykdom: Erfaringer fra The Granheim COPD Study. En kvalitativ analyse av motivasjonsfaktorer. Fysioterapeuten. ISSN 0016-3384. Fulltekst i vitenarkiv Vis sammendrag

  Bakgrunn: Regelmessig styrketrening gir gunstige helseeffekter for personer med kronisk obstruktiv lungesykdom (KOLS), og er derfor en naturlig del av lungerehabiliteringen. Pasienters opplevelse av slik trening er imidlertid lite studert. Hensikten med denne kvalitative studien var å kartlegge erfaringer med styrketrening hos deltakere i The Granheim COPD Study. Materiale og metode: Åtte av 24 prosjektdeltakere med KOLS (kvinner/menn, n=3/n=5; KOLS grad II/III, n=4/n=4; alder, 64-79 år) gjennomførte semistrukturerte, kvalitative intervjuer i den femte av totalt 13 uker med styrketrening. Funn: Samlet for alle prosjektdeltakerne med KOLS var treningsadherensen høy (97%) og frafallet lavt (n=2 av 22) under treningsperioden. Informantene som gjennomførte kvalitative intervjuer opplevde nokså høy og stigende grad av motivasjon for å trene under intervensjonen. Dette var knyttet til tett personlig oppfølging fra treningskyndig personell og opplevelse av trygghet under treningsøktene, samt økt mestringsfølelse og økt kompetanse. Fortolkning: Personlig veiledning fra treningskyndig personell var en avgjørende faktor for å øke treningsmotivasjonen blant studiedeltakerne. Individuell tilrettelegging og oppfølging ser derfor ut til å være en forutsetning for å oppnå gode aktivitetsvaner hos personer med KOLS. Nøkkelord: atferdsendring, kvalitativ forskning, lungerehabilitering, personlig treningsveiledning, treningsmotivasjon.

• Mølmen, Knut Sindre; Hammarström, Jens Konrad Daniel; Falch, Gunnar Slettaløkken; Grundtvig, Morten; Koll, Lise & Hanestadhaugen, Marita [Vis alle 14 forfattere av denne artikkelen] (2021). Chronic obstructive pulmonary disease does not impair responses to resistance training. Journal of Translational Medicine. 19(1). doi: 10.1186/s12967-021-02969-1. Fulltekst i vitenarkiv Vis sammendrag

  Background: Subjects with chronic obstructive pulmonary disease (COPD) are prone to accelerated decay of muscle strength and mass with advancing age. This is believed to be driven by disease-inherent systemic pathophysiologies, which are also assumed to drive muscle cells into a state of anabolic resistance, leading to impaired abilities to adapt to resistance exercise training. Currently, this phenomenon remains largely unstudied. In this study, we aimed to investigate the assumed negative effects of COPD for health- and muscle-related responsiveness to resistance training using a healthy control-based translational approach. Methods: Subjects with COPD (n = 20, GOLD II-III, FEV1predicted 57 ± 11%, age 69 ± 5) and healthy controls (Healthy, n = 58, FEV1predicted 112 ± 16%, age 67 ± 4) conducted identical whole-body resistance training interventions for 13 weeks, consisting of two weekly supervised training sessions. Leg exercises were performed unilaterally, with one leg conducting high-load training (10RM) and the contralateral leg conducting low-load training (30RM). Measurements included muscle strength (nvariables = 7), endurance performance (nvariables = 6), muscle mass (nvariables = 3), muscle quality, muscle biology (m. vastus lateralis; muscle fiber characteristics, RNA content including transcriptome) and health variables (body composition, blood). For core outcome domains, weighted combined factors were calculated from the range of singular assessments. Results: COPD displayed well-known pathophysiologies at baseline, including elevated levels of systemic low-grade inflammation ([c-reactive protein]serum), reduced muscle mass and functionality, and muscle biological aberrancies. Despite this, resistance training led to improved lower-limb muscle strength (15 ± 8%), muscle mass (7 ± 5%), muscle quality (8 ± 8%) and lower-limb/whole-body endurance performance (26 ± 12%/8 ± 9%) in COPD, resembling or exceeding responses in Healthy, measured in both relative and numeric change terms. Within the COPD cluster, lower FEV1predicted was associated with larger numeric and relative increases in muscle mass and superior relative improvements in maximal muscle strength. This was accompanied by similar changes in hallmarks of muscle biology such as rRNA-content↑, muscle fiber cross-sectional area↑, type IIX proportions↓, and changes in mRNA transcriptomics. Neither of the core outcome domains were differentially affected by resistance training load. Conclusions: COPD showed hitherto largely unrecognized responsiveness to resistance training, rejecting the notion of disease-related impairments and rather advocating such training as a potent measure to relieve pathophysiologies. Trial registration: ClinicalTrials.gov ID: NCT02598830. Registered November 6th 2015, https://clinicaltrials.gov/ct2/show/NCT02598830. Keywords: Anabolic resistance; COPD; Pathophysiology; Skeletal muscle; Strength training; Training load.

• Mølmen, Knut Sindre; Hammarström, Jens Konrad Daniel; Pedersen, Karianne; Lie, Anne Cecilie Lian; Steile, Ragnvald B. & Nygård, Håvard [Vis alle 18 forfattere av denne artikkelen] (2021). Vitamin D3 supplementation does not enhance the effects of resistance training in older adults. Journal of Cachexia, Sarcopenia and Muscle. ISSN 2190-5991. 12(3), s. 599–628. doi: 10.1002/jcsm.12688. Fulltekst i vitenarkiv Vis sammendrag

  Background: Lifestyle therapy with resistance training is a potent measure to counteract age-related loss in muscle strength and mass. Unfortunately, many individuals fail to respond in the expected manner. This phenomenon is particularly common among older adults and those with chronic diseases (e.g. chronic obstructive pulmonary disease, COPD) and may involve endocrine variables such as vitamin D. At present, the effects of vitamin D supplementation on responses to resistance training remain largely unexplored. Methods: Ninety-five male and female participants (healthy, n = 71; COPD, n = 24; age 68 ± 5 years) were randomly assigned to receive either vitamin D3 or placebo supplementation for 28 weeks in a double-blinded manner (latitude 61°N, September-May). Seventy-eight participants completed the RCT, which was initiated by 12 weeks of supplementation-only (two weeks with 10 000 IU/day, followed by 2000 IU/day), followed by 13 weeks of combined supplementation (2000 IU/day) and supervised whole-body resistance training (twice weekly), interspersed with testing and measurements. Outcome measures included multiple assessments of muscle strength (nvariables = 7), endurance performance (n = 6), and muscle mass (n = 3, legs, primary), as well as muscle quality (legs), muscle biology (m. vastus lateralis; muscle fibre characteristics, transcriptome), and health-related variables (e.g. visceral fat mass and blood lipid profile). For main outcome domains such as muscle strength and muscle mass, weighted combined factors were calculated from the range of singular assessments. Results: Overall, 13 weeks of resistance training increased muscle strength (13% ± 8%), muscle mass (9% ± 8%), and endurance performance (one-legged, 23% ± 15%; whole-body, 8% ± 7%), assessed as weighted combined factors, and were associated with changes in health variables (e.g. visceral fat, -6% ± 21%; [LDL]serum , -4% ± 14%) and muscle tissue characteristics such as fibre type proportions (e.g. IIX, -3% points), myonuclei per fibre (30% ± 65%), total RNA/rRNA abundances (15%/6-19%), and transcriptome profiles (e.g. 312 differentially expressed genes). Vitamin D3 supplementation did not affect training-associated changes for any of the main outcome domains, despite robust increases in [25(OH)D]serum (∆49% vs. placebo). No conditional effects were observed for COPD vs. healthy or pre-RCT [25(OH)D]serum . In secondary analyses, vitamin D3 affected expression of gene sets involved in vascular functions in muscle tissue and strength gains in participants with high fat mass, which advocates further study. Conclusions: Vitamin D3 supplementation did not affect muscular responses to resistance training in older adults with or without COPD. Keywords: Cholecalciferol; Muscle plasticity; Strength training. © 2021 The Authors. Journal of Cachexia, Sarcopenia and Muscle published by John Wiley & Sons Ltd on behalf of Society on Sarcopenia, Cachexia and Wasting Disorders.

• Mølmen, Knut Sindre; Thy, Jonas Evensen; Dalane, Stine Thallaug; Ellefsen, Stian & Falch, Gunnar Slettaløkken (2019). Muscular performance decreases with increasing complexity of resistance exercises in subjects with chronic obstructive pulmonary disease. Translational Sports Medicine (TSM). 3(1), s. 26–33. doi: 10.1002/tsm2.118. Fulltekst i vitenarkiv Vis sammendrag

  Chronic obstructive lung disease (COPD) is associated with impaired muscle functions in addition to the impaired cardiopulmonary capacity inherent to the disease. The purpose of this study was to compare muscular performance between COPD subjects (COPD, n = 11, GOLD grade II/III; FEV1 = 53 ± 14% predicted; 61 ± 7 years) and healthy controls (HC, n = 12, 66 ± 8 years) in three resistance exercises with different complexity: (a) one‐legged knee extension (1KE), and (b) one‐ and (c) two‐legged leg press (1LP and 2LP, respectively). For each exercise, muscular performance was defined as repetitions to exhaustion at 60% of one‐repetition maximum or overall exercise volume, calculated as the sum of three exercise sets. In HC, muscular performance increased progressively with increasing physiological complexity: 1KE < 1LP < 2LP. Using 1KE as reference value, muscular performance increased by 1.9 (repetitions) or 4.6‐fold (volume) in 1LP and 3.1 or 7.1‐fold in 2LP. In COPD, similar increases occurred going from 1KE to 1LP (1.9 or 4.4‐fold change), but not from 1LP to 2LP, where no further increase occurred. In conclusion, in COPD, performance is impaired in exercises involving larger amounts of muscle mass (>1LP), advocating utilization of one‐legged resistance protocols for rehabilitation purposes.

• Mølmen, Knut Sindre; Øfsteng, Sjur Johansen & Rønnestad, Bent (2019). Block periodization of endurance training – a systematic review and meta-analysis. Open Access Journal of Sports Medicine. 10, s. 145–160. doi: 10.2147/OAJSM.S180408. Fulltekst i vitenarkiv Vis sammendrag

  Background: Block periodization (BP) has been proposed as an alternative to traditional (TRAD) organization of the annual training plan for endurance athletes. Objective: To our knowledge, this is the first meta-analysis to evaluate the effect BP of endurance training on endurance performance and factors determinative for endurance performance in trained- to well-trained athletes. Methods: The PubMed, SPORTdiscus and Web of Science databases were searched from inception to August 2019. Studies were included if the following criteria were met: 1) the study examined a block-periodized endurance training intervention; 2) the study had a one-, two or multiple group-, crossover- or case-study design; 3) the study assessed at least one key endurance variable before and after the intervention period. A total of 2905 studies were screened, where 20 records met the eligibility criteria. Methodological quality for each study was assessed using the PEDro scale. Six studies were pooled to perform meta-analysis for maximal oxygen uptake (VO2max) and maximal power output (Wmax) during an incremental exercise test to exhaustion. Due to a lower number of studies and heterogenous measurements, other performance measures were systematically reviewed. Results: The meta-analyses revealed small favorable effects for BP compared to TRAD regarding changes in VO2max (standardized mean difference, 0.40; 95% CI=0.02, 0.79) and Wmax (standardized mean difference, 0.28; 95% CI=0.01, 0.54). For changes in endurance performance and workload at different exercise thresholds BP generally revealed moderate- to large-effect sizes compared to TRAD. Conclusion: BP is an adequate, alternative training strategy to TRAD as evidenced by superior training effects on VO2max and Wmax in athletes. The reviewed studies show promising effects for BP of endurance training; however, these results must be considered with some caution due to small studies with generally low methodological quality (mean PEDro score =3.7/10).

• Mølmen, Knut Sindre; Hallén, Jostein & Rud, Bjarne (2019). Peripheral adaptations to endurance training - Effect of active muscle mass. Translational Sports Medicine (TSM). 2(5), s. 240–247. doi: 10.1002/tsm2.87. Fulltekst i vitenarkiv Vis sammendrag

  The purpose of this study was to evaluate whether adaptations to endurance training are affected by active muscle mass during training. Eleven healthy subjects performed 5 weeks of one‐legged knee extension (1‐KE) training with both legs, separately. During the 1‐KE workouts for one of the legs, arm cycling was added (1L2A), while the other leg only performed 1‐KE (1L). During the training sessions, the 1‐KE power output and session duration were equal for both legs. Whole‐body oxygen uptake (V̇O2), adrenaline, and noradrenaline plasma concentrations were 112% ± 11%, 139% ± 144%, and 197% ± 101% higher during 1L2A than 1L, respectively. However, this did not affect the 1‐KE training adaptations since submaximal O2‐cost, heart rate and blood lactate concentration, maximal V̇O2, and power output all improved equally in both legs. This was supported by similar capillarization and concentration of oxidative enzymes in the legs after the training period. The present study therefore indicates that the size of active muscle mass per se during exercise does not affect adaptations to endurance training.

Se alle arbeider i NVA

• Hågensen, Eirik & Mølmen, Knut Sindre (2026). Nye kols-funn: Enkel trening kan gi like god effekt som apparater. [Journal]. Dagbladet. Fulltekst i vitenarkiv Vis sammendrag

  Personer med kols kan få bedre fysisk kapasitet, mindre tungpust og økt livskvalitet med enkel trening uten avansert utstyr, viser ny studie. Ekspert forklarer hvilke øvelser som kan ha best effekt.

• Odden, Ingvill Urianstad; Hamarsland, Håvard; Odden, Tomas Urianstad; Hammarström, Daniel; Rogneflåten, Torkil & Hansen, Joar [Vis alle 12 forfattere av denne artikkelen] (2025). Individual responses to 8 weeks of aerobic interval training are partially reproducible. Fulltekst i vitenarkiv
• Urianstad, Tomas; Odden, Ingvill; Hamarsland, Håvard; Hammarström, Daniel; Rogneflåten, Torkil & Hansen, Joar [Vis alle 11 forfattere av denne artikkelen] (2025). Comparable absolute VO2max gains between middle-aged females and males, but greater percentage increases in females during and after 11 months of aerobic exercise training. Fulltekst i vitenarkiv
• Solstad, Tom Erik Jorung; Mølmen, Knut Sindre & Kittilsen, Hans Torvild (2025). Idrettsforskning ep. 117: Fra utholdenhetstrening til mitokondrier, kapillærer og VO2maks. Fulltekst i vitenarkiv
• Klausen, Marte & Mølmen, Knut Sindre (2025). KOLS: Symptomfri med supergrep. [Journal]. Dagbladet. Fulltekst i vitenarkiv
• Hamarsland, Håvard; Moen, Hermann; Mølmen, Knut Sindre & Rønnestad, Bent (2025). Strength training frequency affects explosive strength and repeated sprint ability but not muscle growth or strength in elite junior soccer players. Fulltekst i vitenarkiv
• Grindaker, Eirik; Mølmen, Knut Sindre; Røsten, Christel; Løype, Beret & Aavik, John Trygve (2024). Treningstilbud med skreddersøm for personer med demens. Fulltekst i vitenarkiv Vis sammendrag

  Det ble holdt et faginnlegg om «Treningstilbud til personer med demens», som presenterte et spesialtilpasset trenings- og sosialiseringstilbud utviklet i Lillehammer-regionen. Innlegget belyste bakgrunnen med økende forekomst av demens og behovet for personsentrerte tiltak, samt betydningen av fysisk aktivitet for å opprettholde funksjon og livskvalitet. Videre ble organisering og gjennomføring av tiltaket presentert, inkludert samarbeid mellom utdanningsinstitusjon og frivillig sektor, samt studentinvolvering gjennom praksis. Det ble også redegjort for metodikk med individuelt tilpasset trening og fokus på mestring og sosialt miljø. Avslutningsvis ble nytteverdien fremhevet, både for studenter og deltakere, samt planer om videreføring av tilbudet

• Grindaker, Eirik; Odden, Tomas Urianstad; Mølmen, Knut Sindre; Smidesang, Ole & Lognseth, Stig (2024). Forskning: REPEAT-prosjektet. doi: https:/api.spreaker.com/v2/episodes/62369886/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  Når vi trener utholdenhets- og styrketrening forbedrer vi kroppens evne til energiomsetning og kraftutvikling, hvorav begge faktorene er avgjørende for opprettholdelse av god helse og normal kroppslig funksjon. Imidlertid ser man at hvor stor effekt man oppnår varierer mellom personer, til tross for at man utsetter kroppen for det samme arbeidet. REPEAT er et stort forskningsprosjekt som tar for seg nettopp denne tematikken, og som søker å besvare viktige spørsmål som: 1) I hvilken grad responderer samme person likt på trening når treningen gjentas flere ganger over tid? 2) Hvordan utvikler treningseffektene seg over tid, og hva bestemmer hvor stor effekt man oppnår? 3) Er det en sammenheng mellom de som responderer godt på utholdenhetstrening og de som får gode resultater av styrketrening? 4) Hva kjennetegner de som lykkes med å fullføre treningen i prosjektet og fortsetter å trene etter at det er avsluttet?

• Grindaker, Eirik; Mølmen, Knut Sindre; Skattebo, Øyvind; Almquist, Nicki Winfield & Lognseth, Stig (2024). Over 50 år med treningsforskning: hva gir best treningseffekter av langkjøring, hardintervaller eller sprinttrening? doi: https:/api.spreaker.com/v2/episodes/62637510/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  I denne episoden presenterer og diskuterer vi funn fra en forskningsartikkel som undersøkte hvordan ulike treningsformer påvirker mitokondriemengden og kapillærtettheten til muskulaturen – faktorer som er avgjørende for aerob kapasitet og helse.

• Grindaker, Eirik; Mølmen, Knut Sindre; Almquist, Nicki Winfield & Skattebo, Øyvind (2024). Over 50 år med treningsforskning: hva gir best treningseffekter av langkjøring, hardintervaller og sprinttrening? [Radio]. Podkasten "Trening". Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2024). Fysiske og sosiale effekter av trening for personer med demens. Fulltekst i vitenarkiv
• Urianstad, Tomas; Rønnestad, Bent; Odden, Ingvill; Hansen, Joar; Mølmen, Knut Sindre & Cardinale, Daniele (2024). Heat suit training maintains the increased haemoglobin mass after altitude training camp in elite cyclists. Fulltekst i vitenarkiv
• Grindaker, Eirik; Mølmen, Knut Sindre; Urianstad, Tomas & Smidesang, Ole A. (2024). Podkasten "Trening": REPEAT-prosjektet. [Radio]. https://open.spotify.com/show/0sJE4calRK0O9gsrTyVpMX. Fulltekst i vitenarkiv
• Odden, Ingvill; Urianstad, Tomas & Mølmen, Knut Sindre (2024). Snart får Trond Harald sannheten på papiret. [Journal]. Gudbrandsdølen Dagningen (GD). Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2024). Fysiske og sosiale effekter av trening for personer med demens. Fulltekst i vitenarkiv
• Hågensen, Eirik & Mølmen, Knut Sindre (2024). Kols-formelen: Bedre i rekordfart. [Journal]. Dagbladet +. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Odden, Ingvill; Sørensen, Margit & Rønnestad, Bent (2024). A microcycle with moderate-intensity interval training improves endurance performance in well-trained cyclists. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2024). Kombinasjon av styrke- og utholdenhetstrening for en sunn alderdom. Fulltekst i vitenarkiv
• Odden, Ingvill; Solum, Kristoffer Schulz; Mølmen, Knut Sindre & Rønnestad, Bent (2024). Both a 1-week moderate-intensity and a 1-week high-intensity interval training block improves determinants of endurance performance. Fulltekst i vitenarkiv
• Hansson, Kenth-Arne & Mølmen, Knut Sindre (2023). Snakker forbi hverandre om nesepusting. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Cumming, Kristoffer Toldnes; Wang, Eivind & Solberg, Trine (2023). Gå eller løpe? : dette sier forskningen. [Journal]. Nettavisen pluss. Fulltekst i vitenarkiv
• Hansson, Kenth-Arne & Mølmen, Knut Sindre (2023). Nesepusting fremmer neppe yteevnen i kondisjonsidretter. Fulltekst i vitenarkiv
• Odden, Ingvill; Nymoen, Lars Østli; Urianstad, Tomas; Hammarström, Daniel; Mølmen, Knut Sindre & Rønnestad, Bent (2023). The higher fraction of V̇O2max during interval training, the greater gains in performance. Fulltekst i vitenarkiv
• Odden, Ingvill & Mølmen, Knut Sindre (2023). Søker utrente mennesker til gigantisk forskningsprosjekt. [Journal]. Gudbrandsdølen Dagningen (GD). Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Roset, Kristin & Odden, Ingvill (2023). Søker utrente mennesker til gigantisk forskningsprosjekt. [Journal]. Gudbrandsdølen Dagningen. Fulltekst i vitenarkiv
• Opedal, Sondre & Mølmen, Knut Sindre (2023). Oppsiktsvekkende om kols-medisin. [Journal]. Dagbladet. Fulltekst i vitenarkiv
• Grindaker, Eirik; Mølmen, Knut Sindre; Hamarsland, Håvard & Lognseth, Stig (2022). Karrierevei: PhD og Postdoktor. doi: https:/api.spreaker.com/v2/episodes/50995726/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  Denne podkastepisoden har fokus på doktorgrad (PhD) og postdoktor som karriereveier innen helse- og treningsfysiologi. Episoden tar for seg hva en PhD innebærer, hvilke muligheter en slik utdanning gir, og hvordan den kan kvalifisere for arbeid både i akademia og andre sektorer. Videre belyses postdoktorrollen som et steg videre i en forskerkarriere, samt hvilke muligheter som finnes innen forskning, undervisning og faglig utvikling for helse- og treningsfysiologer.

• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Mølmen, Knut Sindre; Hamarsland, Håvard & Lognseth, Stig (2022). Organer del 3: Lunger. doi: https:/www.spreaker.com/episode/organer-del-3-lunger--48161117. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på lunger.

• Grindaker, Eirik; Hamarsland, Håvard; Mølmen, Knut Sindre; Ellefsen, Stian; Nygård, Håvard & Lognseth, Stig (2022). Organer del 4: Nyrer og binyrer. doi: https:/www.spreaker.com/episode/organer-del-4-nyrer-og-binyrer--48235881. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på nyrer og binyrer.

• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Hamarsland, Håvard; Mølmen, Knut Sindre & Lognseth, Stig (2022). Organer del 5: Lever. doi: https:/www.spreaker.com/episode/organer-del-5-lever--48374582. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på lever.

• Grindaker, Eirik; Mølmen, Knut Sindre; Hamarsland, Håvard; Ellefsen, Stian; Nygård, Håvard & Lognseth, Stig (2022). Organer del 6: Skjelett og beinmarg. doi: https:/www.spreaker.com/episode/organer-del-6-skjelett-og-beinmarg--50212454. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på skjelett og beinmarg.

• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Hamarsland, Håvard; Mølmen, Knut Sindre & Lognseth, Stig (2022). Organer del 7: Kjønnsorganer. doi: https:/www.spreaker.com/episode/organer-del-7-kjonnsorganer--50402783. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på kjønnsorganer.

• Grindaker, Eirik; Hamarsland, Håvard; Mølmen, Knut Sindre; Nygård, Håvard; Ellefsen, Stian & Lognseth, Stig (2022). Organer del 8: Hjerte. doi: https:/www.spreaker.com/episode/organer-del-8-hjerte--50459135. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på hjerte.

• Grindaker, Eirik; Ellefsen, Stian; Nygård, Håvard; Mølmen, Knut Sindre; Hamarsland, Håvard & Lognseth, Stig (2022). Organer del 9: Milten, thymus, huden og bukspyttkjertelen. doi: https:/www.spreaker.com/episode/organer-del-9-milten-thymus-huden-og-bukspyttkjertelen--51317667. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på milten, thymus, huden og bukspyttkjertelen.

• Grindaker, Eirik; Hamarsland, Håvard; Mølmen, Knut Sindre; Nygård, Håvard; Ellefsen, Stian & Lognseth, Stig (2022). Organer del 10: Muskler. doi: https:/www.spreaker.com/episode/organer-del-10-muskler--51426271. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra Seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på muskler

• Grindaker, Eirik; Odden, Ingvill Urianstad; Mølmen, Knut Sindre; Rønnestad, Bent & Lognseth, Stig (2022). Forskning: Terskelbolkens mysterium. doi: https:/api.spreaker.com/v2/episodes/51863285/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  Blokkperiodisering av utholdenhetstrening, altså at man i korte tidsperioder fokuserer på å forbedre noen få egenskaper av gangen, har det siste tiåret fått stor oppmerksomhet. Det er imidlertid forsket nesten utelukkende på blokktrening av høyintensive treningsøkter (HIT), og det mangler kunnskap om effektene ved blokklegging av moderatintensiv trening (MIT), altså trening på en intensitet rett under den anaerobe terskelen («terskeltrening»). Det mangler også kunnskap om hvor repeterbare effektene av en slik treningsperiode er for den enkelte idrettsutøver hvis en helt lik treningsperiode gjentas på et senere tidspunkt. Forskningsgruppen Trainome ved Seksjon for helse og treningsfysiologi er i gang med et stort forskningsprosjekt som er verdens første studie innenfor dette spesifikke feltet.

• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Hamarsland, Håvard; Mølmen, Knut Sindre & Lognseth, Stig (2022). Organsystemer: Introduksjon. doi: https:/api.spreaker.com/v2/episodes/52202050/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra Seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organsystemer og diskuterer hvilken effekt fysisk aktivitet/trening har på systemene. Både akutte og mer langsiktige effekter blir vurdert. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organsystemet har for effekten av trening generelt

• Grindaker, Eirik; Mølmen, Knut Sindre; Hamarsland, Håvard; Ellefsen, Stian; Nygård, Håvard & Lognseth, Stig (2022). Organsystemer del 1: Forsvarssystemet. doi: https:/api.spreaker.com/v2/episodes/52257401/download.mp3. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra Seksjon for Helse og Treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organsystemer og diskuterer hvilken effekt hvilken effekt fysisk aktivitet/trening har på systemene. Både akutte og mer langsiktige effekter blir vurdert. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organsystemet har for effekten av trening generelt. I denne episoden er «Forsvarssystemet» tema, hvor vi har inkludert immunsystemet og lymfesystemet.

• Mølmen, Knut Sindre (2022). Styrketrening for personer med kronisk obstruktiv lungesykdom. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2022). Effects of vitamin D3 supplementation on resistance training-associated adaptations in older adults. Fulltekst i vitenarkiv
• Odden, Ingvill; Mølmen, Knut Sindre; Rønnestad, Bent; Grindaker, Eirik & Nygaard, Håvard (2022). Forskning: Terskelbolkens mysterium. [Internet]. Spotify. Fulltekst i vitenarkiv
• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Hamarsland, Håvard & Mølmen, Knut Sindre (2022). Podkasten "Trening": Organkonkurransen (10 episoder). [Radio]. Spotify. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra Seksjon for Helse og Treningsfysiologi, Høgskolen i Innlandet, tar en gjennomgang av kroppens organer og diskuterer hvilke effekter fysisk aktivitet/trening har på det spesifikke organet, og hvilke responser ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende fysisk aktivitet/trening er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt.

• Ellefsen, Stian; Hammarström, Daniel; Mølmen, Knut Sindre & Hamarsland, Håvard (2022). The Trainome – combining exercise training and nutrition to improve the health efficacy of lifestyle therapy. Fulltekst i vitenarkiv
• Grindaker, Eirik; Ellefsen, Stian; Nygård, Håvard; Mølmen, Knut Sindre; Hamarsland, Håvard & Lognseth, Stig (2021). Organer del 1: Introduksjon. doi: https:/www.spreaker.com/episode/organer-del-1-introduksjon--47950143. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden introduserer vi konseptet og avgjør hvilke organer som skal inkluderes.

• Grindaker, Eirik; Mølmen, Knut Sindre; Hamarsland, Håvard; Nygård, Håvard; Ellefsen, Stian & Lognseth, Stig (2021). Organer del 2: Tarmen. doi: https:/www.spreaker.com/episode/organer-del-2-tarmen--47951061. Fulltekst i vitenarkiv Vis sammendrag

  Fagpersoner fra seksjon for helse og treningsfysiologi, Universitetet i Innlandet tar en gjennomgang av kroppens organer og diskuterer hvilke effekt fysisk aktivitet/trening har på det spesifikke organet, og hvilke respons ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende trening/fysisk aktivitet er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt. I denne episoden har vi fokus på tarmen.

• Mølmen, Knut Sindre & Flekkøy, Kjetil Grude (2021). Eldre og lungesyke bør trene tungt, uten å miste pusten. [Internet]. forskning.no. Fulltekst i vitenarkiv
• Eckhoff, Rikke & Mølmen, Knut Sindre (2021). Foreskriver hardtrening mot kols. [Radio]. Ekko på NRK P2. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2021). Styrketrening er medisin! - men hvordan virker det og hvem virker det for? Fulltekst i vitenarkiv
• Ellefsen, Stian & Mølmen, Knut Sindre (2021). The miracle cure is exercise, not vitamin D. sciencenorway.no. Fulltekst i vitenarkiv
• Ellefsen, Stian & Mølmen, Knut Sindre (2021). Mirakelkuren er trening, ikke vitamin D. Forskersonen.no. Fulltekst i vitenarkiv
• Røen, Truls August & Mølmen, Knut Sindre (2020). Løp 12 mil i strekk i Finnemarka: – Det ble lite søvn. [Journal]. Drammens Tidende. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre & Hamarsland, Håvard (2020). What is this thing called muscle hypertrophy? Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2019). The Granheim COPD Study: The Granheim COPD Study: Kan styrketrening og vitamin D gi KOLS-pasienter bedre muskelstyrke og et bedre liv? Fulltekst i vitenarkiv
• Mølmen, Knut Sindre & Skattebo, Øyvind (2019). Karrièreseminar for bachelor- og masterstudenter ved seksjon for helse og treningsfysiologi. Fulltekst i vitenarkiv
• Aasen, Ole Magnus; Mølmen, Knut Sindre & Roset, Kristin (2019). Slik lever du bedre med Kols. [Journal]. Dagbladet. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Lie, Anne Cecilie Lian; Hammarström, Daniel; Eriksen, Atle Lie; Malerbakken, Bente & Ellefsen, Stian (2019). Tilpasninger til høy- og lavmotstandsstyrketrening for KOLS-rammede og friske, eldre personer. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Lie, Anne Cecilie Lian; Hammarström, Daniel; Rønnestad, Bent; Eriksen, Atle Lie & Malerbakken, Bente [Vis alle 8 forfattere av denne artikkelen] (2019). ADAPTATIONS TO HIGH-LOAD AND LOW-LOAD RESISTANCE TRAINING IN COPD PATIENTS AND HEALTHY OLDER SUBJECTS. Fulltekst i vitenarkiv
• Larsen, Even Olai; Mølmen, Knut Sindre; Andreassen, Marita & Lugo, Ricardo Gregorio (2018). Effects of Exercise on Cognitive Functioning in an Elderly Sample with and without COPD. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2018). The Granheim COPD Study: Styrketrening for KOLS-rammede og friske, eldre personer. Fulltekst i vitenarkiv
• Strupstad, John Henry & Mølmen, Knut Sindre (2018). Styrketrening med effekt for KOLS-pasienter. [Internet]. Fysioterapeuten. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre; Ellefsen, Stian & Aasen, Ole Magnus (2018). The Granheim COPD Study: Kan styrketrening gi KOLS-pasienter bedre muskelstyrke og et bedre liv? Fulltekst i vitenarkiv
• Ringlund, Ole Martin; Mølmen, Knut Sindre & Lerstad, Thor Henning (2018). Ny treningsmetode gir kolssyke et bedre liv. [Internet]. NRK - Hedmark og Oppland. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2018). Anbefalinger for fysisk aktivitet. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre & Stokland, Inger (2017). Vil du delta i et unikt forskningsprosjekt? [Journal]. Gudbrandsdølen Dagningen. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2017). The Granheim COPD Study: Kan styrketrening og vitamin D gi KOLS-rammede et bedre liv? Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2017). *HOST, HOST...* Gi meg styrketrening på Høgskolen i Innlandet, jeg har KOLS! *HOST, HOST...*. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre (2017). The Granheim COPD Study: Kan styrketrening gi KOLS-pasienter bedre muskelstyrke og et bedre liv? Fulltekst i vitenarkiv
• Stokland, Inger & Mølmen, Knut Sindre (2017). Klare for forskerkamp. [Journal]. Gudbrandsdølen Dagningen. Fulltekst i vitenarkiv
• Mølmen, Knut Sindre & Stokland, Inger (2016). Forsker på kols og trening - trenger hundre nye testpersoner. [Journal]. Gudbrandsdølen Dagningen. Fulltekst i vitenarkiv
• Steene-Johannessen, Jostein; Hansen, Bjørge Hermann; Teinung, Elisabeth; Kolle, Elin; Riiser, Amund & Mølmen, Knut Sindre [Vis alle 12 forfattere av denne artikkelen] (2024). Fysisk form blant voksne og eldre i Norge 2022-2023 (Kan3). Folkehelseinstituttet. Fulltekst i vitenarkiv Vis sammendrag

  <b>Sammendrag av hovedfunn</b> - Kartleggingen av fysisk form blant voksne og eldre i Norge 2022-23 (Kan3 fase 2) er utført ved Norges idrettshøgskole i samarbeid med Folkehelseinstituttet. Kan3 fase 2 inngår som en del av det nasjonale kartleggingssystemet for fysisk aktivitet og fysisk form der formålet er å følge opp tidligere undersøkelser av voksne og eldre for å øke kunnskapen om status, trender og utviklingen av fysisk form i den norske befolkingen. Datainnsamlingen i Kan3 fase 2 er gjennomført i samarbeid med Universitetet i Stavanger, Universitetet i Agder, UiT Norges arktiske universitet, Høgskulen på Vestlandet og Høgskolen i Innlandet i perioden august 2022 til april 2023.<p> <p>Et tilfeldig utvalg av deltakere som deltok i Kan3 fase 1 (hovedutvalg) ble invitert til fysisk oppmøte for gjennomføring av tester for å måle fysisk form i Kan3 fase 2. Som beskrevet i Kan 3 fase 1 rapport ble det også rekruttert deltakere som var 67+ år gjennom egne rekrutteringsstrategier mot seniorsenter i de store byene. Disse deltakerne gjennomførte tester av gripestyrke, balanse og bevegelighet, men de gjennomførte ikke test av maksimalt oksygenopptak.<p> <p>Av totalt 2001 personer som ble invitert, samtykket 1503 personer til deltakelse i Kan3 fase 2. Som vist i Kan 3 fase 1 er utvalget noe selektert da det er forholdsvis flere med høy sosioøkonomisk status i utvalget sammenlignet med den øvrige befolkningen. Den samme selekteringen er følgelig med videre inn i fase 2, og det betyr at beregninger for fysisk form trolig vil være noe overestimert.<p> <p><b>Maksimalt oksygenopptak (VO2max)</b> - Menn hadde høyere maksimalt oksygenopptak enn kvinner i alle aldergrupper. Oksygenopptaket falt med henholdsvis 2.8 ml∙kg-1∙min-1 og 3.9 ml∙kg-1∙min-1 blant kvinner og menn per 10 års økning i alder. Blant både menn og kvinner, hadde den femtedelen av deltakerne med høyest oksygenopptak et oksygenopptak som var omtrent dobbelt så høyt som den femtedelen av deltakerne med lavest oksygenopptak. Deltakere som tilfredsstilte Helsedirektoratets anbefaling for fysisk aktivitet, hadde høyere oksygenopptak sammenlignet med de som ikke tilfredsstilte anbefalingen. Oksygenopptaket økte med høyere utdanningsnivå blant menn, men ikke blant kvinner.<p> <p><b>Gripestyrke, balanse og bevegelighet</b> - Yngre hadde høyere gripestyrke enn eldre, og menn hadde høyere gripestyrke enn kvinner. Balansen reduseres med økende alder og en stor reduksjon sees etter fylte 60 år. Generelt var bevegeligheten i hofte og skulderledd bedre blant kvinner enn menn. For begge kjønn reduseres bevegeligheten med økende alder. Det var ingen sammenheng mellom gripestyrke, balanse og utdanning, men bevegelighet i hofteledd økte med høyere utdanning blant kvinner.<p> <p><b>Trender</b> - Både menn og kvinner i Kan3 fase 2 hadde et høyere maksimalt oksygenopptak enn menn og kvinner som deltok i Kan1 fase 2 i 2008-09. Menn hadde et oksygenopptak som var 2.3 ml∙kg-1∙min-1 (95% KI: 1.1 – 3.4) høyere i Kan3 sammenliknet med i Kan1, og tilsvarende forskjell for kvinner var 2.6 ml∙kg-1∙min-1 (95% KI: 1.6 – 3.5). Dette tilsvarer en prosentuell forskjell mellom Kan1 og Kan3 på 6-7%. Data må dog tolkes med forsiktighet fordi utvalget i Kan 1 er noe ulikt utvalget i Kan 3. Det var ingen forskjeller i gripestyrke når vi sammenlignet deltakere i Kan3 med deltakere i Kan1.<p> <p><b>Praktiske implikasjoner</b> - I gjennomsnitt har deltakere i Kan3 et oksygenopptak som er godt over eller på nivå med foreslåtte internasjonale og nasjonale grenseverdier for anbefalt VO2max. Spredningen i materialet er imidlertid betydelig og for den femtedelen av deltakerne med lavest oksygenopptak ligger verdiene betydelig lavere enn anbefalte verdier, noe som kan gi økt risiko for sykdom og tidlig død. I denne gruppen vil selv dagligdagse aktiviteter, som det å gå i trapper eller å sykle kreve en så stor andel av det maksimale oksygenopptaket at det vil være vanskelig å delta i slike aktiviteter i mer enn noen få minutter. Oksygenopptaket er imidlertid trenbart uansett alder og utgangspunkt. En økning i det maksimale oksygenopptaket hos denne gruppen vil kunne ha stor betydning for å sikre en god fysisk funksjon, det vil si gi økt mestring av dagliglivets aktiviteter.<p> <p>Lav gripestyrke er også assosiert med økt risiko for sykelighet og tidlig død. Selv om muskelmassen og maksimal styrke faller naturlig med økende alder, vil regelmessig styrketrening kunne forebygge mye av dette fallet. Styrketrening er spesielt viktig fra 50–60-årsalderen, og selv personer over 70 år vil kunne øke både muskelmassen og styrken betraktelig ved å starte med regelmessig styrketrening.

• Mølmen, Knut Sindre (2021). The impact of vitamin D3 supplementation, chronic obstructive pulmonary disease and exercise load on resistance training-associated adaptations in older adults. Norges idrettshøgskole. ISSN 9788250205932. Fulltekst i vitenarkiv Vis sammendrag

  Background: Lifestyle therapy with resistance training is a potent measure to counteract age-related loss in muscle strength and mass. Unfortunately, many individuals fail to respond in the expected manner to such treatment. This phenomenon is particularly common among older adults and those with chronic diseases such as chronic obstructive pulmonary disease (COPD) and may involve endocrine characteristics such as low vitamin D status and low-grade inflammation, as well as suboptimal training protocols. Aims: The Granheim COPD Study consisted of two studies; a preparatory study and a RCT study. COPD is associated with impaired cardiorespiratory capacity, but it remains uncertain if this affects muscular performance. Therefore, in the preparatory study, the aim was to compare muscular performance in three resistance exercises of the legs involving different amounts of active muscle mass in COPD and healthy control (Healthy) persons (Paper I). In the RCT study, the aim was to investigate the effects of 12 weeks of vitamin D3 supplementation-only, followed by 13 weeks of combined vitamin D3 supplementation and resistance training, on muscle functional and biological training-associated adaptations in a mixed group of older adults, and also to compare the muscle functional and biological effects of resistance training for COPD and Healthy, as well as high-load vs low-load resistance training (Paper II-IV). Participants and methods: In the preparatory study, 11 COPD (GOLD grade II/III; forced expiratory volume in first second (FEV1), 53±14% of predicted value; age 66±8 years) and 12 Healthy (FEV1, 117±12% of predicted value; age 62±7 years) participants performed tests of muscular performance in three resistance exercises with different complexity and physiological demand; (i) one-legged knee extension, (ii) one- and (iii) two-legged leg press. In the RCT study, 95 older individuals (56-77 years) were randomly assigned to receive either vitamin D3 or placebo supplementation, stratified by health status (COPD, n=24; Healthy, n=71) and sex. The intervention was initiated by 12 weeks of supplementation-only (two weeks with 10 000 international units (IU) vitamin D3 .day-1, thereafter 10 weeks with 2 000 IU.day-1), followed by 13 weeks of combined supplementation (2 000 IU.day-1) and supervised whole-body resistance training (twice weekly). In the training sessions, leg exercises were performed unilaterally, with one leg randomized to high-load training (10 repetitions maximum; RM) and the contralateral leg randomized to low-load training (30RM). This unilateral training protocol served two purposes: i) to circumvent issues relating to conduction of training with two-legged exercises and ii) to investigate the relative efficacy of two different training modalities. Outcome measures included multiple assessments of muscle strength (nvariables=7), endurance performance (nvariables=6), muscle mass (nvariables=2), muscle quality, muscle biology (m. vastus lateralis; muscle fiber characteristics, RNA content including transcriptome) and health-related variables (body composition, lung function, blood, health-related quality of life). For a subset of participants (COPD, n=11; Healthy, n=12), outcome measures also included mitochondrial quantity (citrate synthase activity) and respiratory capacity. For core outcome domains (muscle strength/mass/quality and lower-limb/whole-body endurance performance), weighted combined factors were calculated from the range of singular assessments. Main results: In the preparatory study, muscular performance was impaired for COPD in two-legged leg press compared to Healthy, but not in one-legged leg press, suggesting that the cardiorespiratory limitations inherent to the disease seems to negatively influence the performance in resistance exercises involving larger amounts of active muscle mass (>one-legged leg press) (Paper I). In the RCT study, 13 weeks of resistance training increased muscle strength (13%), muscle mass (9%) and endurance performance (one-legged, 23%; whole-body, 8%), assessed as weighted combined factors, and were associated with beneficial changes in health variables (e.g. visceral fat, -6%; lowdensity lipoprotein levels, -4%) and muscle tissue characteristics such as muscle fiber type proportions (e.g. IIX, -3%-points), myonuclei·fiber-1 (30%), total RNA/rRNA abundances (15%/6-19%), and transcriptome profiles (e.g. 312 differentially expressed genes). Vitamin D3 supplementation did not affect training-associated changes for any of the main outcome domains, despite robust increases in serum 25(OH)D levels (Δ49% vs placebo) (Paper II). In secondary analyses, resistance training with vitamin D3 supplementation resulted in higher expression of gene sets involved in vascular functions in muscle tissue and larger strength gains in participants with high fat mass, compared to resistance training-only (Paper II). In the RCT study, COPD participants displayed wellknown disease-related pathophysiologies compared to Healthy at baseline, including impaired lung function, higher levels of systemic low-grade inflammation (serum c-reactive protein levels), lower muscle mass and functionality, and muscle biological aberrancies such as lower mitochondrial oxidative capacity, higher proportions of muscle fiber type IIA and IIX and genome-wide differences in transcriptome profiles (differential mRNA expression of 227 genes) (Paper III-IV). However, despite these adversities, COPD participants showed similar or larger improvements to resistance training for health and muscle functional and biological variables compared to Healthy (Paper III-IV). 10RM and 30RM training were associated with similar ratings of perceived exertion. When combining the data from the two study clusters (i.e. COPD and Healthy), 30RM training led to more pronounced increases in lower-body muscle mass compared to 10RM, while 10RM training led to a larger fiber type conversion from IIX to IIA and larger improvements in cycling economy compared to 30RM, but this was not associated with differential changes in muscle strength and muscle performance between the two exercise modalities. Furthermore, 10RM resistance training was associated with improved ability to maintain bone mineral density compared to 30RM resistance training. Conclusions: Vitamin D3 supplementation did not affect muscular responses to resistance training. This rejects the notion that vitamin D3 supplementation is necessary to obtain adequate muscular responses to resistance training in the general older population, at least for the enrolled clusters of COPD and Healthy participants with mostly sufficient vitamin D levels at pre-RCT. Although COPD participants showed clear functional and biological deviations compared to Healthy at baseline, which previously has been speculated to be associated with impaired training responsiveness, they did not show such impaired responses to resistance training in this training setting. Generally, lowload resistance training was associated with larger lower-body muscle mass gains and similar muscle strength and performance improvements compared to high-load resistance training, and can therefore be advocated as an effective resistance training modality alternative for older adults. Importantly, the beneficial effects of high-load resistance training on bone health, emphasizes that resistance training programs for this population should include elements of such training. In general, the training intervention was associated with pronounced health effects, emphasizing the potency of resistance training for preventing/relieving sarcopenia in the general older population and for improving COPD-specific pathophysiologies.

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