在训练有素的男性中,全身抵抗训练比分体训练更能促进脂肪质量损失:一项随机试验
Marcelo A S Carneiro1,2, Paulo Ricardo P Nunes1,3, Markus V C Souza1
1Applied Physiology, Nutrition and Exercise Research Group (PhyNEr), Federal University of Triangulo Mineiro, Uberaba, Minas Gerais, Brazil.
European journal of sport science
|June 14, 2024
概括
在训练有素的男性中,全身抵抗训练 (RT) 显著降低了全身和区域脂肪质量,比分体RT更有效. 这一发现凸显了经验丰富的人体全身炼的优越脂肪减轻潜力.
科学领域:
- 运动生理学 运动生理学
- 身体组成 身体构成
- 运动科学 运动科学 运动科学
背景情况:
- 抵抗训练 (RT) 已被确立为肌肉缩,但其对减肥质量的影响不太清楚.
- 针对减肥的最佳RT策略,尤其是在训练有素的个体中,需要进一步研究.
研究的目的:
- 为了比较全身与分体阻力训练在促进脂肪质量减轻方面的有效性.
- 在训练有素的男性中,研究两种训练方案之间的全身和区域脂肪质量变化之间的差异.
主要方法:
- 23名训练有素的男性被随机分配到全身或分体RT组,持续8周.
- 两组都保持了与体积相匹配的每周设置负载 (每周75组) 和强度 (1RM的70-80%).
- 整个身体和区域脂肪质量使用双能量X射线吸收计 (DXA) 进行了干预前后的评估.
主要成果:
- 全身RT组的全身脂肪量显著减少,比分体RT组显著减少 (-0.775公斤vs+0.317公斤).
- 对于全身组的上肢,膝关节和下肢脂肪质量也观察到显著的减少.
- 趋势表明,在全身例程中减少了更多的机器人脂肪质量,在所有措施中都注意到了很大的效果大小.
结论:
- 在训练有素的男性中,全身抵抗训练优于分体训练,可以减少训练有素的男性的整体和区域脂肪量.
- 这项研究提供了证据,支持对寻求优化减肥的个人使用全身RT.
- RT编程应考虑肌肉群参与的频率,以最大限度地改变身体组成.
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