具有同等功率的抵抗训练计划对老年人的功能和力量的影响:随机对照试验
Enrique Fraga-Germade1, Eduardo Carballeira1,2, Eliseo Iglesias-Soler1
1University of A Coruna, Performance and Health Group, Department of Physical Education and Sport, Faculty of Sports Sciences and Physical Education, A Coruña, Spain; and.
Journal of strength and conditioning research
|December 12, 2023
概括
这项研究发现,即使负载强度不同,短期抵抗训练计划也能提高老年人的力量和功能. 高速和低速训练都提高了表现,在低速训练组中,对心血管耐力有特定的好处.
科学领域:
- 老年学是一门学科.
- 运动生理学 运动生理学
- 运动科学 运动科学 运动科学
背景情况:
- 衰老与肌肉强度,功率和功能能力的下降有关.
- 抵抗训练对于减轻老年人与年龄相关的功能衰退至关重要.
- 为老年人优化抵抗训练方案仍然是积极研究的领域.
研究的目的:
- 为了比较两个具有同等峰值功率但不同负载强度的阻力训练计划对老年人的功能,力量,表现和身体组成的影响.
- 研究低负荷高速 (LL-HV) 与高负荷低速度 (HL-LV) 训练对关键物理指标的影响.
- 在活跃的老年人中确定短期力量训练干预措施的有效性.
主要方法:
- 这是一项随机对照试验,涉及44名活跃的老年人 (平均年龄为66.3岁).
- 参与者被分配到LL-HV,HL-LV或控制 (CON) 组,在5周内进行10次培训.
- 训练包括胸部压力,腿部压力和坐着排练,每个人达到95%的峰值功率,负载强度不同.
主要成果:
- 无论是LL-HV和HL-LV组都显示出坐排和腿压的峰值功率 (PP) 的显著改善,并在所有练习中增加了最大自愿异动力力 (MVF).
- LL-HV训练对坐排的负载功率概况产生了积极的影响,而HL-LV训练则有利于腿部压力.
- 实验小组改善了定时和Go的表现,HL-LV额外提高了6分钟的步行距离. 对照组经历了绩效下降.
结论:
- 短期力量训练,即使负载略高于最佳,也可以提高活跃的老年人的功能性能和心血管耐力.
- 无论是LL-HV还是HL-LV的抵抗训练策略都有效地提高了这一群体的力量和功能能力.
- 这些发现表明,将简短的以力量为重点的抵抗训练纳入老年人现有的运动方案中可以是一个有价值的补充.
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