优化静态伸展剂量以提高灵活性:系统性审查,元分析和多变量元回归
Lewis A Ingram1, Grant R Tomkinson2, Noah M A d'Unienville2
1Alliance for Research in Exercise, Nutrition and Activity (ARENA), Allied Health and Human Performance, University of South Australia, GPO Box 2471, Adelaide, SA, 5001, Australia. Lewis.Ingram@unisa.edu.au.
Sports medicine (Auckland, N.Z.)
|November 29, 2024
概括
静态拉伸有效地提高了成人的灵活性. 每次会议4分钟和每周10分钟可以获得最佳效益,基线灵活性较低的人可以获得更大的收益.
科学领域:
- 运动生理学 运动生理学
- 康复科学 康复科学 康复科学
背景情况:
- 静态拉伸是提高灵活性的一种常见方法.
- 对于静态拉伸的最佳剂量参数仍然不清楚.
研究的目的:
- 确定静态拉伸的最佳频率,强度和体积,以最大限度地提高灵活性.
- 调查静态拉伸有效性的调节者,包括肌肉群,年龄,性别,训练状态和基线灵活性.
主要方法:
- 系统搜索七个数据库,截至2024年6月.
- 包括成年人急性和慢性静态拉伸的随机和非随机受控试验.
- 多层次元分析和元回归以评估影响并确定最佳体积.
主要成果:
- 无论是急性还是慢性静态拉伸,都能显著提高灵活性.
- 最佳的累积体积是每次4分钟 (急性) 和每周10分钟 (慢性).
- 与脊柱相比,在基线灵活性较低的个体和腿筋肌肉中观察到更大的改善.
结论:
- 静态拉伸是有效提高成人灵活性.
- 超过4分钟/会议或10分钟/周,没有额外的好处.
- 灵活性增长在最初灵活性较低的个体中是最明显的.
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