Law Roberta Y W, Herbert Robert D
The University of Sydney, Australia.
Aust J Physiother. 2007;53(2):91-5. doi: 10.1016/s0004-9514(07)70041-7.
Does warm-up or cool-down (also called warm-down) reduce delayed-onset muscle soreness?
Randomised controlled trial of factorial design with concealed allocation and intention-to-treat analysis.
Fifty-two healthy adults (23 men and 29 women aged 17 to 40 years).
Four equally-sized groups received either warm-up and cool-down, warm-up only, cool-down only, or neither warm-up nor cool-down. All participants performed exercise to induce delayed-onset muscle soreness, which involved walking backwards downhill on an inclined treadmill for 30 minutes. The warm-up and cool-down exercise involved walking forwards uphill on an inclined treadmill for 10 minutes.
Muscle soreness, measured on a 100-mm visual analogue scale.
Warm-up reduced perceived muscle soreness 48 hours after exercise on the visual analogue scale (mean effect of 13 mm, 95% CI 2 to 24 mm). However cool-down had no apparent effect (mean effect of 0 mm, 95% CI -11 to 11 mm).
Warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness but cool-down performed after exercise does not.
热身或放松运动（也称为缓和运动）能否减轻延迟性肌肉酸痛？
采用随机对照试验的析因设计，实施隐蔽分组并进行意向性分析。
52名健康成年人（23名男性和29名女性，年龄在17至40岁之间）。
四个规模相等的组分别接受热身和放松运动、仅热身、仅放松运动或既不热身也不放松运动。所有参与者都进行了诱发延迟性肌肉酸痛的运动，即在倾斜的跑步机上向后下坡行走30分钟。热身和放松运动包括在倾斜的跑步机上向前上坡行走10分钟。
使用100毫米视觉模拟量表测量肌肉酸痛程度。
在视觉模拟量表上，热身使运动后48小时的肌肉酸痛感减轻（平均效应为13毫米，95%置信区间为2至24毫米）。然而，放松运动没有明显效果（平均效应为0毫米，95%置信区间为-11至11毫米）。
在不习惯的离心运动之前立即进行热身，可使延迟性肌肉酸痛略有减轻，但运动后进行放松运动则无此效果。
