跑步与基于健身的高强度间歇训练使用塔巴塔协议对宪兵学员的耐力,力量和力量的影响
1Department of Physical Education, Gendarmerie and Coast Guard Academy, Ankara, Türkiye; and.
Journal of strength and conditioning research
|May 29, 2025
概括
基于跑步和基于健身的高强度间歇训练 (HIIT) 显著改善了学员的耐力,力量和力量. 基于健身的HIIT为军人提供了优势,因为设备需求最小.
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
- 军事健身 军事健身
背景情况:
- 高强度间歇训练 (HIIT) 有效提高体力表现.
- 塔巴塔 (Tabata) 协议是一种受欢迎的HIIT方法.
- 有限的研究将跑步与基于健身的HIIT在特定人群中进行比较,例如警察学员.
研究的目的:
- 为了比较基于跑步和基于健身的HIIT的效果,使用 Tabata 协议对宪兵学员的体力表现进行比较.
- 为了评估两个HIIT组之间的耐力,力量和功率的改善.
主要方法:
- 宪兵学员被随机分配到 Tabata 跑步或 Tabata 健身组.
- 两组人都训练了每周3次,持续5周,进行20秒的高强度运动,10秒的休息,2-4组.
- 身体表现通过测试速度,耐力,强度,功率和肌肉耐力来评估.
主要成果:
- 塔巴塔跑步和塔巴塔健身组在所有评估的体力表现指标 (p=0.000) 上都显示出显著的改善.
- 没有观察到有意义的时间 × 组相互作用,表明协议之间有类似的改善,除了破碎测试 (p=0.018).
- 这两种HIIT方法都有效地提高了有氧耐力,肌肉力量和肌肉耐力.
结论:
- 基于跑步和基于健身的 Tabata HIIT 协议都有效提高警卫队学员的体力表现.
- 基于健身的HIIT可能特别有利于军方和执法部门,因为它的可访问性 (没有设备或空间要求).
- 未来的研究可以探索长期影响和最佳集成到培训方案.
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