摘要
目的:比较抗阻训练增肌无效者改变强度后的效果变化,分析不同强度抗阻训练增肌有效性及影响因素,为成年人选择个体化、精准健身指导方案获得最大健康益处提供依据。方法:共进行2轮不同强度合计24周的抗阻训练。先进行第1轮12周中等强度(70%1 RM)抗阻训练(MIRT,n=206人),36周洗脱期后,MIRT无效者再进行第2轮12周高强度(87%1 RM)抗阻训练(HIRT,n=29人)。MIRT与HIRT前后测试卧推/深蹲1 RM、身体成分和肌肉厚度。计算个体Cohen’s d效果量(ES),ES<0.2为无效,ES≥0.2为有效,通过多重线性逐步回归进行增肌效果影响因素分析。结果:(1)MIRT后,肌肉含量平均增加1.11%(-4.84%~8.38%,P<0.05,无效率64%),股直肌厚度平均增加0.15 cm(-0.44~0.67 cm,P<0.05,无效率33%);HIRT肌肉含量平均提高1.31%(-2.86%~5.29%,P<0.05,无效率55%),股直肌厚度平均增加0.11 cm(-0.15~0.53 cm,P<0.05,无效率48%)。(2)33%的MIRT肌肉含量增加无效者,更换HIRT后有效提高了肌肉含量,33%的MIRT股直肌厚度增加无效者,更换HIRT后有效增加了股直肌厚度。(3)初始脂肪含量(%)和性别(男0,女1)构建的线性逐步回归模型可以预测肌肉含量提高效果并可解释8.9%的效果差异;初始股直肌厚度和深蹲1 RM构建的线性逐步回归模型可以预测股直肌厚度增加效果并可解释21.4%的效果差异。结论:不同强度抗阻训练增肌有效率在36%~67%,通过改变训练强度可以提高约1/3增肌无效者的训练效果;初始脂肪含量和性别、初始股直肌厚度和深蹲1 RM分别是肌肉含量、股直肌厚度增加效果的影响因子,但解释度较低,今后需纳入其他因素进一步分析。
Purpose:This research aims to compare the individual muscle hypertrophy response of non-responders tostandard resistance training,analyze the response of resistance trainings with different intensity and the influencingfactors,and provide recommendations of tailored exercise protocols for adults to obtain maximum health benefits.Methods:24-week resistance training which included two phases with 2 different intensities was completed.Physical inactivity adults completed 12-week Moderate(70%1 RM)Resistance Training(MIRT,n=206)in Phase 1,andnon-responders of MIRT completed High-load(87%1 RM)Resistance Training(HITR,n=29)in Phase 2 after a36-week washout period.Body composition,ultrasonic muscle thickness,1RM back squat and 1RM bench press weretested before and after MIRT and HIRT.Each subject’s effect size(Non-Responders:ES<0.2;Responders:ES≥0.2)was calculated.The predictable factors of the muscle hypertrophy response of resistance training were analyzed throughmultiple linear stepwise regression.Results:(1)after MIRT,lean mass%(LM)increased by an average of 1.11%(-4.84%~8.38%,P<0.05,non-response:64%),rectus femoris thickness(RF)increased by an average of 0.15 cm(-0.44 cm~0.67 cm,P<0.05,non-response:33%).LM increased by an average of 1.31%(-2.86%~5.29%,P<0.05,non-response:55%)and RF increased by an average of 0.11cm(-0.15 cm~0.53 cm,P<0.05,non-response:48%)in HIRT.(2)33%of LM non-responders of MIRT enhanced their LM in HIRT,and 33%of RF non-respondersof MIRT enhanced their RF in HIRT.(3)The linear stepwise regression model constructed by baseline fat mass%(%)and gender(male 0,female 1)could explain 8.9%variance of the LM increasing.The linear stepwise regressionmodel constructed by baseline RF(cm)and Squat 1RM(kg)could explain 21.4%variance of the RF increasing.Con-clusion:the responders’rates of MIRT and HIRT were 36%~67%,1/3 of the non-responders could enhance theirtraining response after changing the training intensity.Baseline fat mass percent and gender were the factors which couldinfluence the LM response,and baseline RF and Squat 1RM were the factors which could influence the RF response.However,the degree of explanations was low and further research with other factors considered is needed in the future.
作者
杨晓琳
李晓霞
吴剑
段佳妍
何子红
YANG Xiaolin;LI Xiaoxia;WU Jian;DUAN Jiayan;HE Zihong(Beijing Sport University,Beijing 100084,China;Shandong Sport University,Jinan 250102,Shandong China;Capital University of Physical Education and Sports,Beijing 100091,China;China Institute of Sport Science,Beijing 10006l,China)
出处
《北京体育大学学报》
CSSCI
北大核心
2022年第10期101-113,共13页
Journal of Beijing Sport University
基金
国家重点研发计划项目“运动健康促进效果个体差异的生物学机制与健身指导方案”(项目编号:2018YFC2000602)
中央高校基本科研业务费专项资金资助课题(项目编号:2021TD003)。
关键词
抗阻训练
肌肉含量
股直肌厚度
个体效果
resistance training
lean mass percent
rectus femoris thickness
individual response
