更大的小牛从做更高的阻力训练量?
Witalo Kassiano1, Bruna Daniella de Vasconcelos Costa1, Gabriel Kunevaliki1
1Metabolism, Nutrition and Exercise Laboratory, Centre of Physical Education and Sport, State University of Londrina, Brazil.
International journal of sports medicine
|April 29, 2024
概括
每周增加小腿训练组从6组增加到12组,显著增加了侧面胃角肌和肌底肌肉的大小. 较高的训练量可以优化小腿肌肉缩.
科学领域:
- 运动生理学 运动生理学
- 肌肉缩 肌肉缩 肌肉缩
- 阻力训练 阻力训练 阻力训练
背景情况:
- 优化阻力训练体积对于最大限度地提高肌肉大小适应至关重要.
- 不同的每周训练量对小腿肌肉缩的影响尚未完全阐明.
- 了解剂量反应关系可以为有效的训练处方提供信息.
研究的目的:
- 为了比较不同的每周小腿训练对肌肉大小的影响,设置体积.
- 为了确定未经训练的年轻女性小腿肌肉缩的最佳训练量.
主要方法:
- 61名未经培训的年轻女性完成了为期6周的小牛培训计划.
- 参与者被随机分配到三个组:6,9或12个每周的组.
- 用超声波测量了中部胃角肌肉厚度,侧部胃角肌肉厚度和底部肌肉厚度.
主要成果:
- 与6-SET组相比,12-SET组的侧面胃角肌肉和肌底肌肉厚度显著增加.
- 三肌的总体肌肉大小 (三个肌肉的总和) 在12-SET组与6-SET组相比也增加了更多.
- 在9-SET和6-SET或12-SET组之间没有观察到显著差异,也没有观察到组间的中间胃肠膜变化.
结论:
- 虽然所有训练量都会诱导小腿肌肉缩,但更高的体积 (12套/周) 可能更有效地最大限度地提高特定的小腿肌肉.
- 这些发现表明,对于小牛的训练量和肌肉缩,存在潜在的剂量反应关系.
- 进一步的研究可以探索更高的培训量和不同人群.
更多相关视频
12:59Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
Published on: July 5, 2017
12.6K
09:01Vascular Occlusion Training for Inclusion Body Myositis: A Novel Therapeutic Approach
Published on: June 5, 2010
14.2K
相关概念视频
01:27Exercise and Muscle Performance
1.4K
Exercise induces a range of adaptations in muscle tissue, depending on the type and duration of activity. Such physical training can be broadly categorized into two types: endurance exercises and resistance exercises.
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
1.4K
01:17Exercise and Cardiac Output
1.0K
Regular physical activity is essential for maintaining cardiovascular health, with aerobic exercises being particularly effective. According to the American Heart Association, 150 minutes of moderate to intense aerobic exercise per week is recommended for a healthy heart. Aerobic activities may include brisk walking, running, bicycling, cross-country skiing, and swimming, ideally performed three to five times per week.
Sustained exercise increases the muscles' oxygen demand, which can be...
Sustained exercise increases the muscles' oxygen demand, which can be...
1.0K
01:20Exercise and Cardiovascular Response
792
Exercise significantly impacts cardiovascular response, which is crucial for understanding patient health and designing effective treatment plans.
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...
792
01:22Cardiac Output II: Effect of Stroke Volume on Cardiac Output
874
Cardiac output (CO), the amount of blood the heart pumps per minute, is a parameter in cardiovascular physiology determined by stroke volume and heart rate. Stroke volume, the amount of blood pushed from one of the ventricles per heartbeat, is influenced by preload, afterload, and contractility.
Preload
Preload refers to the initial elongation of the cardiac myocytes before contraction and is related to the volume of blood filling the heart at the end of diastole, or end-diastolic volume. The...
Preload
Preload refers to the initial elongation of the cardiac myocytes before contraction and is related to the volume of blood filling the heart at the end of diastole, or end-diastolic volume. The...
874
01:27Regulation of Stroke Volume
3.2K
The regulation of stroke volume, which is the amount of blood the heart pumps out during each heartbeat, is critical for maintaining a healthy circulatory system. Stroke volume is influenced by three main factors: preload, contractility, and afterload.
Preload refers to the degree of stretch on the heart before it contracts. It's analogous to the stretching of a rubber band; the more it's stretched, the more forcefully it snaps back. This concept is encapsulated in the Frank-Starling law of the...
Preload refers to the degree of stretch on the heart before it contracts. It's analogous to the stretching of a rubber band; the more it's stretched, the more forcefully it snaps back. This concept is encapsulated in the Frank-Starling law of the...
3.2K
01:22Muscle Stimulation Frequency
2.1K
The contraction strength of muscles is regulated by motor neurons, which modulate the frequency of action potentials dispatched to the motor units based on the body's requirements. This process of varying the muscle stimulation frequency allows muscles to contract with a force that is precisely tailored to the needs of the moment, whether lifting a feather or a heavy box.
Wave summation
At low firing rates, motor neurons induce individual twitch contractions in muscle fibers. These twitches...
Wave summation
At low firing rates, motor neurons induce individual twitch contractions in muscle fibers. These twitches...
2.1K