Kraemer W J, Keuning M, Ratamess N A, Volek J S, McCormick M, Bush J A, Nindl B C, Gordon S E, Mazzetti S A, Newton R U, Gómez A L, Wickham R B, Rubin M R, Häkkinen K
The Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA.
Med Sci Sports Exerc. 2001 Feb;33(2):259-69. doi: 10.1097/00005768-200102000-00015.
The purpose of this study was to investigate the comprehensive physiological alterations that take place during the combination of bench-step aerobics (BSA) and resistance exercise training.
Thirty-five healthy, active women were randomly assigned to one of four groups that either a) performed 25 min of BSA only (SA25); b) performed a combination of 25 min of BSA and a multiple-set upper and lower body resistance exercise program (SAR); c) performed 40 min of BSA only (SA40); or d) served as a control group (C), only performing activities of daily living. Direct assessments for body composition, aerobic fitness, muscular strength, endurance, power, and cross-sectional area were performed 1 wk before and after 12 wk of training.
All training groups significantly improved peak VO(2) (3.7 to 5.3 mL O(2).kg(-1).min(-1)), with the greatest improvement observed in the SAR group (P = 0.05). Significant reductions in preexercise heart rates (8-9 bpm) and body fat percent (5--6%) were observed in all training groups after training. Significant reductions in resting diastolic blood pressure were observed for the SAR and SA40 groups (6.7 and 5.8 mm Hg, respectively). Muscular strength and endurance only improved significantly in the SAR group (21 and 11% respectively). All groups demonstrated increased lower body power (11--14%), but only the SAR group significantly improved upper body power (32%). Thigh muscle cross-sectional areas measured via magnetic resonance imaging (MRI) increased primarily for the SAR group.
BSA is an exercise modality effective for improving physical fitness and body composition in healthy women. The addition of resistance exercise appears to enhance the total fitness profile by improving muscular performances, muscle morphology, and cardiovascular fitness greater than from performing BSA alone. Therefore, the inclusion of both modalities to an exercise program is most effective for improving total body fitness and a woman's health profile.
本研究旨在调查在台阶有氧操（BSA）与抗阻训练相结合的过程中发生的综合生理变化。
35名健康、活跃的女性被随机分配到四组中的一组，即：a）仅进行25分钟的BSA（SA25）；b）进行25分钟的BSA与多组上下肢抗阻训练计划相结合（SAR）；c）仅进行40分钟的BSA（SA40）；或d）作为对照组（C），仅进行日常生活活动。在训练12周前后1周，对身体成分、有氧适能、肌肉力量、耐力、功率和横截面积进行直接评估。
所有训练组的峰值摄氧量（VO₂）均显著提高（从3.7至5.3毫升氧气·千克⁻¹·分钟⁻¹），其中SAR组的改善最为显著（P = 0.05）。训练后，所有训练组的运动前心率（降低8 - 9次/分钟）和体脂百分比（降低5 - 6%）均显著降低。SAR组和SA40组的静息舒张压显著降低（分别为6.7和5.8毫米汞柱）。仅SAR组的肌肉力量和耐力显著提高（分别提高21%和11%）。所有组的下肢功率均增加（11 - 14%），但只有SAR组的上肢功率显著提高（32%）。通过磁共振成像（MRI）测量的大腿肌肉横截面积主要在SAR组增加。
BSA是一种有效改善健康女性身体素质和身体成分的运动方式。加入抗阻训练似乎比单独进行BSA能通过改善肌肉性能、肌肉形态和心血管适能来更有效地提升整体健康状况。因此，在运动计划中同时纳入这两种运动方式对改善全身健康和女性健康状况最为有效。
