Health Sciences Faculty, Methodist University of Piracicaba, Brazil.
Int J Sports Med. 2012 Sep;33(9):723-7. doi: 10.1055/s-0032-1306324. Epub 2012 May 4.
The aim of this randomized controlled study was to verify the impact of a 12-weeks muscular endurance (ME) training of high repetitions (i. e., 15-30) with 2 different periodization models on body composition, maximal strength, muscular endurance and cardiorespiratory fitness. Twenty eight sedentary women aged 20-35 years were randomly assigned to: control (CON) (n=8), linear periodization (LP) (n=10) and daily undulating periodization (DUP) (n=10). LP and DUP models significantly improved body composition, maximal strength and ME. However, no significant changes were detected for cardiorespiratory fitness. LP showed a higher body fat loss (- 12.73%) compared to DUP (- 9.93%) (p=0.049), and systematically higher effect sizes (ES) when compared with DUP for maximal strength and cardiorespiratory fitness parameters (e. g. ES=0.53 for ventilatory threshold). In contrast, DUP exhibited a significantly (p=0.002) greater ME gain (129.43%) compared to LP (70.72%) in bench press, and greater ES in all exercises. It may be suggested that LP performed with a high number of repetitions may be considered an appropriate periodization model for untrained young women that would likely lead to the improvement of body composition and maximum strength performance, whereas DUP is more effective for the development of ME.
本随机对照研究的目的是验证 12 周的高重复次数（即 15-30 次）肌肉耐力（ME）训练对身体成分、最大力量、肌肉耐力和心肺适能的影响。28 名年龄在 20-35 岁之间的久坐女性被随机分配到：对照组（CON）（n=8）、线性周期化（LP）（n=10）和每日波动周期化（DUP）（n=10）。LP 和 DUP 模型显著改善了身体成分、最大力量和 ME。然而，心肺适能没有显著变化。LP 显示出更高的体脂流失（-12.73%），而 DUP 为（-9.93%）（p=0.049），并且与 DUP 相比，LP 对最大力量和心肺适能参数的效应大小（ES）更高（例如，通气阈值的 ES=0.53）。相比之下，在卧推中，DUP 的 ME 增益（129.43%）明显高于 LP（70.72%）（p=0.002），并且在所有运动中都具有更大的 ES。因此，对于未经训练的年轻女性，使用高重复次数进行 LP 可能被认为是一种适当的周期化模型，可能会导致身体成分和最大力量表现的改善，而 DUP 则更有利于 ME 的发展。
