Department of Kinesiology, University of Connecticut, Storrs, Connecticut, USA.
J Strength Cond Res. 2013 Mar;27(3):748-60. doi: 10.1519/JSC.0b013e318259e009.
Commercial high-intensity, short rest (HI/SR) protocols have been anecdotally postured to be extremely demanding. However, limited prior studies have demonstrated HI/SR protocols to produce hyperreactions in metabolic and adrenal function; thus, the purpose of this study was to evaluate the physiological effects of an acute, high-intensity (75% 1-repetition maximum), short rest resistance exercise protocol. Nine trained men (age: 23.5 ± 3.5 years, height: 172.4 ± 4.0 cm, weight: 77.8 ± 8.8 kg) and 9 trained women (age: 22.9 ± 2.0 years, height: 168.4 ± 9.4 cm, weight: 68.5 ± 10.4 kg) participated in the HI/SR protocol, which consisted of a descending pyramid scheme of back squat, bench press, and deadlift, beginning with 10 repetitions of each, then 9, then 8, and so on until 1 repetition on the final set. Significant time effects were observed in lactate (immediate post [IP], +15, +60) and cortisol (IP, +15, +60) response. Significant sex effects were observed in lactate response (IP, +15) but not in cortisol response. Total work was higher in men and influenced magnitude of increase in lactate but not cortisol. No significant sex differences were noted in time to completion, average relative intensity, heart rate response or rating of perceived exertion scores. Highest lactate (IP men: 17.3 mmol·L(-1); IP women: 13.8 mmol·L(-1)) and cortisol (+15 men: 1,860.2 nmol·L(-1); +15 women: 1,831.7 nmol·L(-1)) values were considerably greater than those produced in typical resistance exercise programs, confirming that relative intensity and rest period length are important factors determining magnitude of metabolic and adrenal stress. Practical applications for the coach include cautious implementation of HI/SR protocols, as long-term sequential use may promote overtraining. A gradual reduction in rest interval length with concurrent gradual increase in intensity should be used to minimize potential negative effects such as nonfunctional overreaching.
商业高强度、短休息（HI/SR）方案被认为是非常苛刻的。然而，先前的有限研究表明，HI/SR 方案会导致代谢和肾上腺功能的超反应；因此，本研究的目的是评估急性高强度（75%1 次重复最大值）、短休息阻力运动方案的生理效应。9 名训练有素的男性（年龄：23.5 ± 3.5 岁，身高：172.4 ± 4.0cm，体重：77.8 ± 8.8kg）和 9 名训练有素的女性（年龄：22.9 ± 2.0 岁，身高：168.4 ± 9.4cm，体重：68.5 ± 10.4kg）参加了 HI/SR 方案，该方案包括一个倒金字塔式的深蹲、卧推和硬拉，每个动作从 10 次重复开始，然后是 9 次，然后是 8 次，以此类推，直到最后一组的 1 次重复。在乳酸（即时后 [IP]，+15，+60）和皮质醇（IP，+15，+60）反应中观察到显著的时间效应。在乳酸反应（IP，+15）中观察到显著的性别效应，但在皮质醇反应中没有观察到。男性的总工作量较高，并且影响乳酸增加的幅度，但不影响皮质醇。在完成时间、平均相对强度、心率反应或感知用力评分方面没有观察到显著的性别差异。最高的乳酸（IP 男性：17.3mmol·L(-1)；IP 女性：13.8mmol·L(-1)）和皮质醇（+15 男性：1,860.2nmol·L(-1)；+15 女性：1,831.7nmol·L(-1)）值明显高于典型的抗阻运动方案产生的值，证实相对强度和休息时间长度是决定代谢和肾上腺应激程度的重要因素。教练的实际应用包括谨慎实施 HI/SR 方案，因为长期连续使用可能会导致过度训练。应逐渐减少休息间隔长度，同时逐渐增加强度，以最大限度地减少非功能性过度训练等潜在负面影响。
