Hill-Haas S, Bishop D, Dawson B, Goodman C, Edge J
School of Human Movement and Exercise Science, The University of Western Australia, Perth, WA, Australia.
J Sports Sci. 2007 Apr;25(6):619-28. doi: 10.1080/02640410600874849.
The effect of altering the rest period on adaptations to high-repetition resistance training is not well known. Eighteen active females were matched according to leg strength and repeated-sprint ability and randomly allocated to one of two groups. One group performed resistance training with 20-s rest intervals between sets, while the other group employed 80-s rest intervals between sets. Both groups performed the same total training volume and load. Each group trained 3 days a week for 5 weeks [15- to 20-repetition maximum (RM), 2 - 5 sets]. Repeated-sprint ability (5x6-s maximal cycle sprints), 3-RM leg press strength, and anthropometry were determined before and after each training programme. There was a greater improvement in repeated-sprint ability after training with 20-s rest intervals (12.5%) than after training with 80-s rest intervals (5.4%) (P = 0.030). In contrast, there were greater improvements in strength after training with 80-s rest intervals (45.9%) than after training with 20-s rest intervals (19.6%) (P = 0.010). There were no changes in anthropometry for either group following training. These results suggest that when training volume and load are matched, despite a smaller increase in strength, 5 weeks of training with short rest periods results in greater improvements in repeated-sprint ability than the same training with long rest periods.
改变休息时间对高重复次数抗阻训练适应性的影响尚不清楚。18名活跃女性根据腿部力量和重复冲刺能力进行匹配，并随机分配到两组中的一组。一组在组间进行20秒休息间隔的抗阻训练，而另一组在组间采用80秒休息间隔。两组的总训练量和负荷相同。每组每周训练3天，共训练5周[最大重复次数（RM）为15至20次，2至5组]。在每个训练计划前后测定重复冲刺能力（5次6秒最大周期冲刺）、3-RM腿举力量和人体测量数据。与80秒休息间隔训练后（5.4%）相比，20秒休息间隔训练后重复冲刺能力的改善更大（12.5%）（P = 0.030）。相比之下，80秒休息间隔训练后（45.9%）的力量改善比20秒休息间隔训练后（19.6%）更大（P = 0.010）。训练后两组的人体测量数据均无变化。这些结果表明，当训练量和负荷相匹配时，尽管力量增加较小，但短休息时间的5周训练比相同训练时长休息时间能带来更大的重复冲刺能力改善。
