Washburn R A, Kirk E P, Smith B K, Honas J J, Lecheminant J D, Bailey B W, Donnelly J E
Center for Physical Activity and Weight Management, University of Kansas, Lawrence, KS, USA.
J Sports Med Phys Fitness. 2012 Jun;52(3):273-9.
This study evaluate the impact of a 6-month, 1-set RT protocol on changes in weight and body composition in overweight young adults.
Sixty-three overweight young adults were randomized to RT or control; 55 participants (RT: N.=32; C: N.=23; BMI=27.3+2.9; age=20.7+2.7 yrs) competed the 6 month training protocol and all assessments. RT consisted of 1-set, 9 exercises, 3 times/wk., with a resistance of 3-6 repetition maximum (RM). Body composition was assessed using dual energy X-ray absorptiometry, and strength using 1RM. Participants were instructed to maintain their normal ad libitum diet and normal activities of daily living.
Body weight and BMI increased significantly (P<0.05) in RT and C, however; the between group difference was not significant. RT induced a mean increase in fat-free mass of 1.5 kg in both males and females with significant between groups differences for change in fat-free mass noted in the total sample, and in both males and females. Between group differences for change in fat mass were not statistically significant in the total sample, or in either gender. Significant between group differences for change in % fat were noted in the total sample (RT=-0.3%, C=+5.8%, P<0.05) and in females (RT=-3.7%, C=+3.0%, P<0.01), but not in males (RT=3.4%, C=9.8%). Significant between group differences (P<0.001) were observed for change in chest (RT=45 %, C=3%) and leg press (RT=57 %, C=9%) maximal strength.
A 6 month, 1-set RT program in overweight young adults increased fat-free mass and prevented increases in fat mass and % fat.
本研究评估一项为期6个月、单组抗阻训练方案对超重青年体重和身体成分变化的影响。
将63名超重青年随机分为抗阻训练组或对照组；55名参与者（抗阻训练组：n = 32；对照组：n = 23；体重指数 = 27.3±2.9；年龄 = 20.7±2.7岁）完成了6个月的训练方案及所有评估。抗阻训练包括单组、9项练习、每周3次，阻力为3至6次最大重复次数（RM）。使用双能X线吸收法评估身体成分，使用1次最大重复量评估力量。参与者被要求保持正常的随意饮食和正常的日常生活活动。
抗阻训练组和对照组的体重和体重指数均显著增加（P<0.05），然而，组间差异不显著。抗阻训练使男性和女性的去脂体重平均增加1.5千克，在总样本以及男性和女性中，去脂体重变化的组间差异显著。总样本以及任何一个性别中，脂肪量变化的组间差异均无统计学意义。总样本（抗阻训练组=-0.3%，对照组=+5.8%，P<0.05）和女性（抗阻训练组=-3.7%，对照组=+3.0%，P<0.01）中，脂肪百分比变化的组间差异显著，但男性中不显著（抗阻训练组=3.4%，对照组=9.8%）。胸部（抗阻训练组=45%，对照组=3%）和腿举（抗阻训练组=57%，对照组=9%）最大力量变化的组间差异显著（P<0.001）。
超重青年进行为期6个月的单组抗阻训练计划可增加去脂体重，并防止脂肪量和脂肪百分比增加。
