箱式呼吸或每分钟六次呼吸:哪种策略可以改善运动员在HIIT后的心血管恢复?
Murat Kasap1, Gökhan Recep Aydin1
1Department of Coach Education, Bartın University, Faculty of Sports Sciences, Bartın, Türkiye.
PloS one
|November 17, 2025
概括
控制呼吸技术影响运动后的恢复. 每分钟六次呼吸 (每分钟6次) 呼吸似乎是高强度间歇训练 (HIIT) 后恢复的最佳方式,与可能增加压力的盒式呼吸不同.
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
- 心血管健康 呼吸系统健康
背景情况:
- 有效的运动后恢复对于优化运动表现至关重要.
- 控制呼吸技术越来越多地被探索为恢复辅助.
- 在高强度间歇训练 (HIIT) 后,对特定呼吸方案 (箱式呼吸与每分钟6次) 的急性影响存在有限的研究.
研究的目的:
- 为了比较自发呼吸,盒式呼吸和每分钟6次呼吸 (每分钟6次) 对HIIT后心血管和感知恢复指标的急性影响.
- 确定最佳的呼吸策略,以加强强度运动后的恢复.
主要方法:
- 一个随机的交叉设计,涉及40名身体活跃的大学生.
- 参与者在旋转自行车上完成了三次HIIT练习,每次都遵循不同的呼吸方案:自发,盒式呼吸 (4-4-4-4),或每分钟6次 (5-5).
- 持续的心率 (HR) 监测和博格尺度对感知劳力的评分被用来评估恢复.
主要成果:
- 与每分钟6拍和自发呼吸相比,盒式呼吸导致运动后心率和感知到的炼显著增加.
- 两种方案之间没有发现总体恢复时间的显著差异.
- 与盒式呼吸相比,与每分钟6次呼吸相比,观察到延迟心率基线恢复的趋势.
结论:
- 以每分钟6次呼吸 (每分钟6次) 的呼吸似乎是一个比盒式呼吸更有效的治疗方法.
- 盒式呼吸可能会引起额外的生理和感知压力,可能会阻碍恢复.
- 为运动员推个性化恢复方案,考虑呼吸策略和运动强度.
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