时间均等的同时训练计划对抵抗训练的男性的影响
Chad Dolan1, Justin M Quiles1, Jacob A Goldsmith2,3
1Muscle Physiology Laboratory, Department of Exercise Science and Health Promotion, Florida Atlantic University, Boca Raton, FL, USA.
Journal of human kinetics
|May 1, 2024
概括
结合抵抗训练和中度或高强度骑自行车的同时训练计划有效地保持力量和肌肉的增长. 这些方法避免了干扰效应,与其他一些并发培训方法不同.
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
- 人类表现的人类表现.
背景情况:
- 同时训练,结合阻力和耐力运动,可能会导致"干扰效应",可能会使力量和强度的适应减弱.
- 优化并发训练协议对于寻求同时提高力量和心血管健康的个人至关重要.
研究的目的:
- 为了比较三个不同的并发训练计划与一个仅限于抵抗力的训练计划对力量,肌肉缩和心血管适应的影响.
- 为了确定特定的并发培训模式是否可以减轻干扰效应.
主要方法:
- 23名经受阻力训练的男性被随机分为四组:同时进行阻力训练和高强度间歇骑行 (CTH),同时进行阻力训练和中等强度连续骑行 (CTM),阻力训练和杆子电路训练 (RTC),或仅进行阻力训练 (RT).
- 评估包括背和长椅压力强度,四头肌和胸肌厚度,氧气消耗峰值 (VO2峰值) 和最大工作负载 (Wmax).
主要成果:
- 所有小组都在式强度和四头肌缩方面表现出有意义的增长,两组之间没有显著差异.
- 在所有组中,长椅压力强度的增加是有意义的,尽管CTH,CTM和RTC的胸部缩明显大于RT.
- 心血管改善 (VO2峰或Wmax) 仅在CTH和CTM组中观察到,这表明铁杆电路没有引起显著的心血管适应.
结论:
- 与中度或高强度自行车运动同时进行训练,甚至在非阻力训练日每周大约一小时使用杆子电路,可以避免对最大力量和肌肉缩的干扰效应.
- 适度和高强度骑自行车的同时训练有效地改善了心血管结果,而铁杆电路没有.
- 这些发现为优化并发训练策略提供了证据,以实现联合力量和心血管益处,而不会影响抵抗训练适应.
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