Institute for Sports and Sport Science, University Kassel, Kassel, Germany.
J Strength Cond Res. 2009 Dec;23(9):2443-50. doi: 10.1519/JSC.0b013e3181bf0489.
The objective of the study was to compare the effect of a 7-week unstable and stable resistance training program on measures of strength, balance, and functional performance. Forty participants were divided into unstable or stable resistance training groups. Training was conducted twice a week for 7 weeks. Pre- and post-testing measures included leg extension strength, static and dynamic balance, sit-ups, long jump, hopping test for time, shuttle run, and sprint. Results showed that there was no overall difference between unstable and stable resistance training and the training effects were independent of gender. All measures except sprint time improved with training. Interaction effects demonstrated that unstable resistance training did provide an advantage for number of sit-ups performed (p = 0.03; 8.9%) and the right leg hopping test (6.2%; p = 0.0001). This study has demonstrated that instability resistance training may be considered as effective as traditional stable resistance training for inexperienced resistance trainers. Based on the present study and the literature, instability resistance training should be incorporated in conjunction with traditional stable training to provide a greater variety of training experiences without sacrificing training benefits.
本研究旨在比较 7 周不稳定和稳定的抗阻训练方案对力量、平衡和功能表现指标的影响。40 名参与者被分为不稳定或稳定抗阻训练组。训练每周进行 2 次，共 7 周。在训练前后，分别对腿伸展力量、静态和动态平衡、仰卧起坐、跳远、定时单足跳、穿梭跑和冲刺进行测试。结果表明，不稳定和稳定抗阻训练之间没有总体差异，且训练效果与性别无关。除冲刺时间外，所有指标均随训练而改善。交互作用结果表明，不稳定抗阻训练确实可以提高仰卧起坐次数（p=0.03；8.9%）和右腿单足跳测试（6.2%；p=0.0001）。本研究表明，不稳定抗阻训练对于无经验的抗阻训练者来说，可能与传统稳定抗阻训练一样有效。基于本研究和文献，应将不稳定抗阻训练与传统稳定训练相结合，以提供更多样化的训练体验，而不会牺牲训练效益。
