与传统炼相比,六周的两极化功能间歇训练与大量的训练负载减轻并没有影响性能增长
Steffen Held1,2, Eduard Isenmann3,4, Ludwig Rappelt2,5
1Department of Sport and Management, IST University of Applied Sciences, Duesseldorf, Germany.
Frontiers in physiology
|December 2, 2024
概括
极化高强度功能间歇训练 (HIFT) 与传统的HIFT产生类似的性能增长,但训练负载明显较低. 这种方法可以减少过度训练的风险,而不会影响健身的改善.
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
- 培训方法 培训方法
背景情况:
- 高强度功能间歇训练 (HIFT) 通常涉及高训练强度和负载,可能会增加过度训练和受伤风险.
- 一种两极分化的训练方法强调低强度训练 (LiT) 与较小比例的高强度训练 (HiT),可能在减少负载时提供类似的好处.
研究的目的:
- 为了比较传统 (TRAD) HIFT与极化 (POL) HIFT对运动员关键性能参数的影响.
- 调查POL方法是否可以减少训练负载而不会减少与TRAD HIFT相比的性能适应.
主要方法:
- 30名运动员完成了为期6周的训练干预,随机分配到POL (78%LiT,22%值/HiT) 或TRAD (26%LiT,74%值/HiT) HIFT.
- 性能通过最大力量测试 (腰,死力,空压,高拉力),耐力测量 (V̇O2峰值,乳酸值,峰值功率输出) 和基准HIFT训练 (杰基) 来评估.
主要成果:
- 与TRAD组相比,POL组的总训练负载 (eTRIMP) 显著降低 (785对1273个任意单位).
- 对于强度,耐力或基准炼表现,没有观察到统计学意义上的分组时间相互作用.
- 两组人都表现出了显著的性能增长,死力,头部压力,高拉力和杰基炼,表明了可比的改善.
结论:
- 极化HIFT可以实现与传统HIFT相比的条件增益,尽管总体训练负载要低得多.
- 这表明,两极分化的培训策略可能是HIFT的可行替代方案,可能会减轻与高培训负载相关的风险.
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