Valdosta State University, Valdosta, Georgia, USA.
J Strength Cond Res. 2011 Nov;25(11):3142-9. doi: 10.1519/JSC.0b013e31820f505f.
Although a dose-response relationship between resistance training frequency and strength has been identified, there is limited research regarding the association between frequency and body composition. This study evaluated the effects of 3 vs. 4 d·wk(-1) of resistance training on body composition and strength in middle-aged women. Twenty-one untrained women (age 47.6 ± 1.2 years) completed 8 weeks of resistance training either 3 nonconsecutive days of the week using a traditional total-body protocol (RT3) or 4 consecutive days of the week using an alternating split-training protocol (RT4). The RT3 completed 3 sets of 8 exercises, whereas RT4 completed 3 sets of 6 upper body exercises or 6 sets of 3 lower body exercises. Both groups completed 72 sets per week of 8-12 repetitions at 50-80% 1 repetition maximum. Weekly training volume load was calculated as the total number of repetitions × load (kg) completed per week. Body composition was measured using air displacement plethysmography. At baseline and after 8 weeks of resistance training, there were no significant between-group differences. Both protocols resulted in significant increases in absolute lean mass (1.1 ± 0.3 kg; p = 0.001), body weight (1.02 ± 0.3 kg; p = 0.005), body mass index (0.3 ± 0.1 kg·m(-2); p = 0.006), strength (p < 0.001), and weekly training volume load (p < 0.001). Correlation analysis revealed that weekly training volume load was strongly and positively related to gains in lean mass (r = 0.56, p = 0.05) and strength (r = 0.60, p = 0.006). In these untrained, middle-aged women, initial short-term gains in lean mass and strength were not influenced by training frequency when the number of training sets per week was equated.
虽然已经确定了抗阻训练频率与力量之间的剂量反应关系，但关于频率与身体成分之间的关系的研究有限。本研究评估了每周 3 天和 4 天的抗阻训练对中年女性身体成分和力量的影响。21 名未经训练的女性（年龄 47.6 ± 1.2 岁）完成了 8 周的抗阻训练，每周 3 天非连续进行，采用传统全身方案（RT3），每周 4 天连续进行，采用交替分训方案（RT4）。RT3 完成 8 个练习 3 组，每组 8 次；RT4 完成 6 个上半身练习或 6 个下半身练习，每组 3 次。两组每周均完成 72 组，每组 8-12 次重复，强度为 50-80%1 次重复最大力量。每周训练量负荷计算为每周完成的总重复次数×负荷（kg）。使用空气置换体积描记法测量身体成分。在基线和 8 周抗阻训练后，两组间无显著差异。两种方案均导致绝对瘦体重（1.1 ± 0.3kg；p = 0.001）、体重（1.02 ± 0.3kg；p = 0.005）、身体质量指数（0.3 ± 0.1kg·m-2；p = 0.006）、力量（p < 0.001）和每周训练量负荷（p < 0.001）显著增加。相关分析显示，每周训练量负荷与瘦体重（r = 0.56，p = 0.05）和力量（r = 0.60，p = 0.006）的增加呈强正相关。在这些未经训练的中年女性中，当每周训练组数相同时，训练频率对瘦体重和力量的短期初始增益没有影响。
