高负荷与低负荷阻力训练在军事学员中的优越性
Sjur F Øfsteng1, Daniel Hammarström1, Silje Knox2
1Section for Health and Exercise Physiology, Department of Public Health and Sport Sciences, Inland Norway University of Applied Sciences, Elverum, Norway.
Journal of strength and conditioning research
|August 23, 2024
概括
高负荷 (HL) 阻力训练在22周的军事学员中,与低负荷 (LL) 训练相比,在肌肉力量,功率和上肢瘦肉量方面取得了更好的收益. 这两种方法都提高了敏捷性和下肢肌肉质量,这表明军事准备的一般生理益处.
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
- 军事表现 军事表现
背景情况:
- 肌肉力量和力量对于士兵在现代战争中的有效性至关重要.
- 优化抵抗训练协议对于提高军事准备能力至关重要.
研究的目的:
- 为了比较高负荷 (HL) 与低负荷 (LL) 阻力训练在提高军事学员的力量,功率,性能和肌肉质量的有效性.
- 确定最佳的训练负载,以最大限度地提高与军事应用相关的生理适应.
主要方法:
- 进行了为期22周的全身抵抗训练干预,对中等训练的军事学员进行了干预.
- 参与者被分配到高负荷 (10重复最大/RM) 或低负荷 (30RM) 训练组.
- 包括肌肉强度,功率,跳跃高度,敏捷性,肌肉耐力和瘦肉量在内的结果措施在基线,中期干预 (10周) 和干预后 (22周) 评估.
主要成果:
- 与低负荷训练相比,高负荷训练导致上肢和下肢肌肉力量,跳跃高度和上肢肌肉量显著增加.
- 高负荷和低负荷训练都在敏捷性表现,肌肉耐力,下肢肌肉质量和巨大的横向肌肉截面面积上产生了类似的改善.
- 大多数与训练相关的适应,包括HL和LL之间的不同反应,发生在干预的前10周内.
结论:
- 高负荷抵抗训练优于低负荷训练,用于增强最大的肌肉力量,功率和上肢肌肉质量.
- 这两种训练方案都提供了显著的生理效益,有助于整体军事准备,特别是在敏捷性和下肢肌肉质量方面.
- 最初的10周训练似乎是引起实质性的生理适应的最关键时期,无论负载条件如何.
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