Davis W Jackson, Wood Daniel T, Andrews Ryan G, Elkind Les M, Davis W Bart
Division of Physical and Biological Sciences and Strength and Conditioning Coach, Athletic Department, University of California at Santa Cruz, USA.
J Strength Cond Res. 2008 Sep;22(5):1487-502. doi: 10.1519/JSC.0b013e3181739f08.
We evaluated the effects of concurrent strength and aerobic endurance training on muscle strength and endurance, body composition, and flexibility in female college athletes and compared two concurrent exercise (CE) protocols. Twenty-eight women (mean age, 19.6 years) were divided into two matched groups and evaluated before and after a vigorous, 11-week, 3-days per week CE training program. One group did serial CE consisting of a warm-up, resistance exercises at low heart rate (HR), aerobics, and a range of motion cool down. The other group did integrated CE consisting of aerobics, the same resistance exercises at high HR achieved by cardioacceleration before each set, and the same range of motion cool down. The two protocols were balanced, differing only in the timing and sequence of exercises. Serial CE produced discernible (p < 0.05) increases in lower- (17.2%) and upper- (19.0%) body muscle strength and fat-free mass (FFM) (1.8%) and trends toward greater lower-body muscle endurance (18.2%) and reduced upper-body flexibility (-160.4%). Integrated CE produced discernible increases in lower- (23.3%) and upper- (17.8%) body muscle strength, lower-body muscle endurance (27.8%), FFM (3.3%), and lower-body flexibility (8.4%) and a decline in fat mass (-4.5%) and percent body fat (-5.7%). Integrated CE produced discernibly larger gains than serial CE for six of nine training adaptations. Effect sizes were generally moderate (44.4% of discernible differences) to large (33.3%). We conclude that serial CE produces adaptations greater than those reported in the literature for single-mode (strength) training in athletes, whereas integrated CE produces discernibly greater gains than serial CE. The results suggest synergy rather than interference between concurrent strength and aerobic endurance training, support prescription of CE under defined conditions, establish the importance of exercise timing and sequence for CE program outcomes, and document a highly effective athletic training protocol.
我们评估了同时进行力量训练和有氧耐力训练对女大学生运动员肌肉力量与耐力、身体成分及柔韧性的影响，并比较了两种同时进行的运动（CE）方案。28名女性（平均年龄19.6岁）被分为两个匹配组，在一项为期11周、每周3天的高强度CE训练计划前后进行评估。一组进行连续CE，包括热身、低心率（HR）下的阻力训练、有氧运动以及一系列的放松活动。另一组进行整合CE，包括有氧运动、通过每组前的心率加速使HR升高的相同阻力训练以及相同的放松活动。这两种方案是平衡的，仅在运动的时间和顺序上有所不同。连续CE使下肢（17.2%）和上肢（19.0%）肌肉力量、去脂体重（FFM）（1.8%）有显著（p < 0.05）增加，且下肢肌肉耐力有增加趋势（18.2%），上肢柔韧性降低（-160.4%）。整合CE使下肢（23.3%）和上肢（17.8%）肌肉力量、下肢肌肉耐力（27.8%）、FFM（3.3%）和下肢柔韧性（8.4%）有显著增加，脂肪量（-4.5%）和体脂百分比（-5.7%）下降。在九项训练适应性指标中，整合CE在六项指标上的提升明显大于连续CE。效应量一般为中等（可察觉差异的44.4%）到较大（33.3%）。我们得出结论，连续CE产生的适应性变化大于文献中报道的运动员单模式（力量）训练的变化，而整合CE产生的提升明显大于连续CE。结果表明同时进行力量训练和有氧耐力训练之间存在协同作用而非干扰，支持在特定条件下进行CE训练，确立了运动时间和顺序对CE训练计划效果的重要性，并记录了一种高效的运动训练方案。
