Davitt Patrick M, Pellegrino Joseph K, Schanzer Jarrett R, Tjionas Harisics, Arent Shawn M
Departments of 1Nutritional Sciences and 2Exercise Science and Sport Studies, Rutgers University, New Brunswick, New Jersey.
J Strength Cond Res. 2014 Jul;28(7):1937-45. doi: 10.1519/JSC.0000000000000355.
Although both endurance (E) and resistance (R) exercise improve various health and fitness variables, there is still debate regarding the optimal ordering of these modes of exercise within a concurrent bout. The purpose of this study was to determine the effects of performing E before R (E-R) or R before E (R-E) on strength, VO2max, and body composition over the course of an 8-week exercise program. Inactive college female subjects (N = 23; 19.8 ± 0.22 years; 61.0 ± 2.5 kg) were randomly assigned to either an E-R (n = 13) or an R-E (n = 10) group. Subjects trained 4 d·wk over the 8-week study. The E portion consisted of 30 minutes of aerobic exercise at 70-80% heart rate reserve (HRR). The R portion used a 3-way split routine with subjects performing 3 sets of 8-12 repetitions for 5-6 different exercises using a load equal to 90-100% 10 repetition maximum. There were 2 days of testing before and after 8 weeks of training to determine performance and body composition. There were significant improvements in chest press (p < 0.001), leg press (p < 0.001), VO2max (p < 0.001), and lean body mass (LBM) (p = 0.005) across both groups. Weight significantly increased (p = 0.038), but percent body fat did not change (p = 0.46). There were no differences as a function of group (p > 0.267). There were significant improvements in performance and LBM over an 8-week concurrent training program in inactive college female subjects, regardless of the order in which R and E were performed. It seems that fitness markers improve similarly regardless of the order of R or E in a 4 d·wk-1 program in inactive female subjects. Therefore, the order of these modalities for beginning exercisers should be based on personal preference and to facilitate adherence.
尽管耐力（E）运动和抗阻（R）运动都能改善各种健康和体能指标，但对于这两种运动模式在一次联合训练中的最佳顺序仍存在争议。本研究的目的是确定在为期8周的运动计划中，先进行E运动再进行R运动（E-R）或先进行R运动再进行E运动（R-E）对力量、最大摄氧量（VO2max）和身体成分的影响。不运动的大学女性受试者（N = 23；19.8 ± 0.22岁；61.0 ± 2.5 kg）被随机分为E-R组（n = 13）或R-E组（n = 10）。在为期8周的研究中，受试者每周训练4天。E部分包括以心率储备（HRR）的70-80%进行30分钟的有氧运动。R部分采用三分法训练方案，受试者使用等于90-100% 10次重复最大值的负荷，对5-6种不同的练习进行3组，每组8-12次重复。在8周训练前后各有2天进行测试，以确定运动表现和身体成分。两组的卧推（p < 0.001）、腿举（p < 0.001）、VO2max（p < 0.001）和去脂体重（LBM）（p = 0.005）均有显著改善。体重显著增加（p = 0.038），但体脂百分比没有变化（p = 0.46）。两组之间没有差异（p > 0.267）。在为期8周的联合训练计划中，不运动的大学女性受试者的运动表现和LBM有显著改善，无论R和E的进行顺序如何。在不运动的女性受试者中，每周训练4天的计划里，无论R或E的顺序如何，体能指标的改善似乎相似。因此，对于刚开始运动的人来说，这些运动方式的顺序应基于个人喜好并便于坚持。
