区域2强度:在不同次极限运动强度边界中的个体变量的批判性比较
Benedikt Meixner1,2,3, Luca Filipas4,5, Hans-Christer Holmberg6,7
1Integrative and Experimental Exercise Science & Training, Department of Sport Science, Julius-Maximilians-Universität Würzburg, Würzburg, Germany.
Translational sports medicine
|April 14, 2025
概括
区域2 (Z2) 训练强度标记在骑自行车者中显示出显著的个体变化. 建议使用像呼吸门1 (VT1) 和最大脂肪氧化 (FatMax) 这样的生理测量来优化耐力训练的个性化处方.
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
- 代谢适应的过程
背景情况:
- 低强度训练,特别是2区 (Z2),对于旨在提高有氧能力和代谢效率的耐力运动员来说至关重要.
- 准确确定Z2强度对于有效的训练处方至关重要,但常用的标记物表现出可变性.
研究的目的:
- 评估骑自行车者常见的2区 (Z2) 强度标志物的个体内和个体间的变化.
- 评估这些标记物在运动期间反映生理反应时的精度.
主要方法:
- 50名骑自行车的人 (30名男性,20名女性) 进行了基于实验室的增量坡道和台阶测试.
- 测量包括输出功率,心率,血液乳酸盐,通风和基质利用.
主要成果:
- 在Z2标记物中观察到实质性的变化,变化系数 (CV) 从6%到29%不等.
- 呼吸道值1 (VT1) 和最大脂肪氧化 (FatMax) 显示出很好的一致性.
- 最大心率 (HRmax) 和血液乳酸值的固定百分比显示出相当大的个体差异.
结论:
- 标准化的Z2标记物,如HRmax的固定百分比,缺乏精度,可能会误导代谢反应.
- 显著的个体变异性需要基于生理数据 (例如,VT1,FatMax) 的个性化Z2训练处方.
- 个性化低强度训练通过将强度与特定的代谢需求相协调,优化了耐力适应.
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