探索对电路强度训练的急性生理适应:工作休息间隔变化的作用
Aaron Agudo-Ortega1,2, Marcos Gomez-Castro1, Rafael Olivares-Llorente1
1Facultad de Ciencias Biomédicas y de la Salud, Universidad Alfonso X el Sabio (UAX), Avenida de la Universidad, 1, 28691, Villanueva de la Cañada, Madrid, Spain.
Scientific reports
|January 8, 2026
概括
循环训练以较长的工作休息间隔 (30:30秒) 增加代谢压力和疲劳,而较短的间隔 (10:10秒) 提高心血管需求. 20:20s协议为电路强度训练提供了一个平衡的方法.
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
- 强度和适应条件 强度和适应条件
背景情况:
- 电路力量训练是一种流行的训练方式.
- 优化工作休息间隔对于定制生理反应至关重要.
- 不同的间隔持续时间可能会对代谢,心血管和神经肌肉系统产生不同的影响.
研究的目的:
- 为了研究急性生理和性能反应的电路强度训练与不同的工作休息间隔 (10:10, 20:20, 30:30秒) 在1:1的比例.
- 为了比较不同间隔时间对心率,血乳酸,反运动跳跃和冲刺表现的影响.
主要方法:
- 34名受过培训的成年人 (15名男性,19名女性) 参加了这项研究.
- 参与者完成了为期14分钟的循环程序,在最大预期速度下进行了六次交替的上半身和下半身炼.
- 生理学指标包括心率,血中乳酸度,反运动跳跃高度和10米冲刺表现,在不同的时间点进行评估.
主要成果:
- 30:30s协议导致运动后血中乳酸盐度显著上升,反运动跳跃高度下降.
- 10:10s协议引起了持续更高的心率,表明更大的心血管压力.
- 在所有协议中,冲刺表现都下降了,这表明依赖时间的疲劳反应独立于间隔配置.
结论:
- 在电路强度训练中操纵绝对工作休息时间,即使是1:1的比例,也会引起明显的生理适应.
- 较长的间隔 (30:30秒) 最大化代谢压力和神经肌肉疲劳,而较短的间隔 (10:10秒) 增加心血管负荷.
- 20:20s协议提供了一个平衡的刺激,提供了代谢和心血管需求之间的妥协.
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