Watanabe Yuya, Tanimoto Michiya, Ohgane Akane, Sanada Kiyoshi, Miyachi Motohiko, Ishii Naokata
Department of Life Sciences, University of Tokyo, Tokyo, Japan.
J Aging Phys Act. 2013 Jan;21(1):71-84. doi: 10.1123/japa.21.1.71. Epub 2012 Jul 24.
The authors investigated the effects of low-intensity resistance training on muscle size and strength in older men and women. Thirty-five participants (age 59-76 yr) were randomly assigned to 2 groups and performed low-intensity (50% of 1-repetition maximum) knee-extension and -flexion exercises with either slow movement and tonic force generation (LST; 3-s eccentric, 3-s concentric, and 1-s isometric actions with no rest between repetitions) or normal speed (LN; 1-s concentric and 1-s eccentric actions with 1-s rests between repetitions) twice a week for 12 wk (2-wk preparation and 10-wk intervention). The LST significantly increased thigh-muscle thickness, as well as isometric knee-extension and -flexion strength. The LN significantly improved strength, but its hypertrophic effect was limited. These results indicate that even for older individuals, the LST can be an effective method for gaining muscle mass and strength.
作者研究了低强度抗阻训练对老年男性和女性肌肉大小及力量的影响。35名参与者（年龄59 - 76岁）被随机分为两组，进行低强度（1次重复最大值的50%）的膝关节伸展和屈曲运动，一组采用缓慢动作并产生静力（LST组；3秒离心、3秒向心和1秒等长动作，重复之间无休息），另一组采用正常速度（LN组；1秒向心和1秒离心动作，重复之间休息1秒），每周两次，共12周（2周准备期和10周干预期）。LST组显著增加了大腿肌肉厚度以及膝关节等长伸展和屈曲力量。LN组显著提高了力量，但其肥大效应有限。这些结果表明，即使对于老年人，LST也可能是增加肌肉量和力量的有效方法。
