极低体积的Burpee间隔训练相当于每次训练8分钟 提高垂直跳跃与冲刺间隔训练相比,在现实环境下进行
Pablo Pérez-Ifrán1, Carlos A Magallanes1, Flávio A de S Castro2
1Department of Physical Education and Health, Higher Institute of Physical Education, University of the Republic, Montevideo, Uruguay.
Journal of strength and conditioning research
|August 28, 2023
概括
极低体积的burpee间歇训练 (BIT) 显著改善了垂直跳高度,而冲刺间歇训练 (SIT) 提高了跑步表现. 这两个节目大约为8分钟,对身体能力有明显的影响.
科学领域:
- 运动生理学 运动生理学
- 运动科学 运动科学 运动科学
- 高强度间歇训练 高强度间歇训练
背景情况:
- 高强度间歇训练 (HIIT) 对于改善身体健康是有效的.
- 非常小量的HIIT协议提供了节省时间的训练选择.
- 比较不同的HIIT模式,比如冲刺间隔训练 (SIT) 和burpee间隔训练 (BIT),对于理解它们的特定好处至关重要.
研究的目的:
- 为了比较两个时间匹配的,非常低量的高强度训练计划的心脏代谢和身体效应.
- 在活跃的成年人中,评估冲刺间隔训练 (SIT) 与burpee间隔训练 (BIT).
- 评估对表现,身体组成,心血管标志物和心理因素的影响.
主要方法:
- 43名健康,活跃的成年人被随机分配到SIT,BIT或对照组.
- 两种SIT和BIT都涉及5天/周的8分钟的会话,10 x 4秒的最大努力和30秒的恢复.
- 评估包括身体组成,血压,反运动跳跃 (CMJ),10米冲刺,10米冲刺,穿运行测试 (SRT) 和自我效能.
主要成果:
- 冲刺间隔训练 (SIT) 与皮间隔训练 (BIT) 相比,诱导了更高的峰值心率,能量消耗和炼等级.
- 穿运行测试性能与SIT显著改善,而反运动跳跃高度与BIT显著提高.
- 与SIT相比,BIT的自我效能降低了更多,在训练频率上观察到显著差异.
结论:
- 极低体积的SIT有效地提高了运行性能.
- 极低体积的BIT对于提高垂直跳跃高度是优越的.
- 这两种培训模式都为在最短的时间内获得不同的体力表现结果提供了独特的好处.
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