目前用于阻力训练中运动剂量均等化的方法导致明显不同的会话诱导的努力
Marius Grek1,2, Marc Testa1, Jean-Francois Toussaint1,2,3
1Université Paris Cité, Paris, France.
The Journal of sports medicine and physical fitness
|November 21, 2024
概括
进行抵抗训练方法的比较需要使运动剂量相等. 目前基于总重量或设置失败的方法可能会导致不平衡的努力. 优化方案可能包括根据个人最大值规定运动量.
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
- 生物力学 生物力学
背景情况:
- 抵抗训练剂量均等化对于比较运动效果至关重要.
- 目前的方法使用总重量升起或设置到失败,这可能不会准确地等同训练刺激.
- 本研究分析了这些均等化方法的有效性.
研究的目的:
- 用不同的方法分析抵抗训练课程中的剂量均等化.
- 为了比较不同强度的训练结果 (50%对1RM的85%),并设置处方 (失败对50%的最大重复次数).
- 研究运动密度对训练均等性的影响.
主要方法:
- 12名受过培训的参与者进行了5次长椅压力练习.
- 会议以50%或85%的最大一次重复 (1-RM) 进行.
- 组进行到失败或规定在最大重复次数 (MNR) 的50%进行,并调整恢复暂停以匹配运动密度.
主要成果:
- 举起和设置到故障的总重量在85%和50%的1-RM条件之间有显著差异.
- 匹配炼密度 (举起的总重量/休息时间) 减少了执行套数的差异.
- 目前基于总体量的均等化方法可能无法考虑个别最大值.
结论:
- 将抵抗训练与举起的总重量相平衡,有利于承受较重负载的较高体积.
- 通过设置到失败等同,有利于具有较轻负载的更高的设置数量.
- 规定相对于个体最大值的运动量可能会优化训练方案的均等性并减少偏差.
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