Phillips Wayne T, Ziuraitis Joana R
Department of Exercise and Wellness, Arizona State University East, Mesa 85212, USA.
J Strength Cond Res. 2004 Aug;18(3):606-9. doi: 10.1519/1533-4287(2004)18<606:ECOSRT>2.0.CO;2.
The purpose of this study was (a) to assess the intensity and energy cost of a single-set resistance training (RT) protocol as recommended by the recent American College of Sports Medicine (ACSM) guidelines for older adults and (b) to compare obtained values to those recently reported as eliciting health benefits via endurance-based physical activity (PA). Five males and 5 females (73.1 +/- 5.5 years) performed 1 set of 15 repetitions of 8 RT exercises while connected to a portable metabolic unit (CosMed K4b2). The RT intensity (metabolic equivalents [METs]) was 3.3 +/- 0.7 (males) and 3.0 +/- 0.6 (females). Energy cost (kcal) was 84.2 +/- 14.6 (males) and 69.7 +/- 17.4 (females). We conclude that a single-set 8-exercise RT protocol may be a feasible alternative for achieving moderate intensity (3-6 METs) for older adults but that additional sets and/or repetitions appear to be necessary to accumulate moderate amounts (150-200 kcal) of PA.
（a）评估近期美国运动医学学院（ACSM）针对老年人的指南所推荐的单组抗阻训练（RT）方案的强度和能量消耗；（b）将获得的值与近期报告的通过耐力型体育活动（PA）产生健康益处的值进行比较。5名男性和5名女性（73.1±5.5岁）在连接便携式代谢单元（CosMed K4b2）的情况下，进行了8项抗阻训练练习，每组15次重复。抗阻训练强度（代谢当量[METs]）男性为3.3±0.7，女性为3.0±0.6。能量消耗（千卡）男性为84.2±14.6，女性为69.7±17.4。我们得出结论，对于老年人来说，单组8项练习的抗阻训练方案可能是实现中等强度（3 - 6 METs）的可行替代方案，但似乎需要额外的组数和/或重复次数来积累适量（150 - 200千卡）的体育活动。
