Figueiredo Tiago, Rhea Matthew R, Peterson Mark, Miranda Humberto, Bentes Claudio M, dos Reis Victor Machado de Ribeiro, Simão Roberto
1Department of Sport Science, Exercise and Health, Trás-os-Montes e Alto Douro University, Vila Real, Portugal; 2School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil; 3Physical Education Graduation Program, Estácio de Sá University, Macaé, Brazil; 4Human Movement Program, A.T. Still University, Mesa, Arizona; and 5Department of Physical Medicine and Rehabilitation, University of Michigan.
J Strength Cond Res. 2015 Jun;29(6):1556-63. doi: 10.1519/JSC.0000000000000774.
The purpose of this study was to compare the acute effects of 1, 3, and 5 sets of strength training (ST), on heart rate variability (HRV) and blood pressure. Eleven male volunteers (age: 26.1 ± 3.6 years; body mass: 74.1 ± 8.1 kg; height: 172 ± 4 cm) with at least 6 months previous experience in ST participated in the study. After determining the 1 repetition maximum (1RM) load for the bench press (BP), lat pull down (LPD), shoulder press (SP), biceps curl (BC), triceps extension (TE), leg press (LP), leg extension (LE), and leg curl (LC), the participants performed 3 different exercise sequences in a random order and 72 hours apart. During the first sequence, subjects performed a single set of 8-10 repetitions, at 70% 1RM, and with 2-minute rest interval between exercises. Exercises were performed in the following order: BP, LPD, SP, BC, TE, LP, LE, and LC. During the second sequence, subjects performed the same exercise sequence, with the same intensity, 2-minute rest interval between sets and exercises, but with 3 consecutive sets of each exercise. During the third sequence, the same protocol was followed but with 5 sets of each exercise. Before and after the training sessions, blood pressure and HRV were measured. The statistical analysis demonstrated a greater duration of postexercise hypotension after the 5-set program vs. the 1 set or 3 sets (p ≤ 0.05). However, the 5-set program promoted a substantial cardiac stress, as demonstrated by HRV (p ≤ 0.05). These results indicate that 5 sets of 8-10 repetitions at 70% 1RM load may provide the ideal stimulus for a postexercise hypotensive response. Therefore, ST composed of upper- and lower-body exercises and performed with high volumes are capable of producing significant and extended postexercise hypotensive response. In conclusion, strength and conditioning professionals can prescribe 5 sets per exercises if the goal is to reduce blood pressure after training. In addition, these findings may have importance, specifically in the early phase of high blood pressure development, but more research is needed in hypertensive populations to validate this hypothesis.
本研究的目的是比较1组、3组和5组力量训练（ST）对心率变异性（HRV）和血压的急性影响。11名有至少6个月力量训练经验的男性志愿者（年龄：26.1±3.6岁；体重：74.1±8.1千克；身高：172±4厘米）参与了该研究。在确定卧推（BP）、下拉（LPD）、肩推（SP）、二头肌弯举（BC）、三头肌伸展（TE）、腿举（LP）、腿伸展（LE）和腿弯举（LC）的1次最大重复量（1RM）负荷后，参与者以随机顺序且间隔72小时进行3种不同的运动序列。在第一个序列中，受试者以70%的1RM进行每组8 - 10次重复的单组训练，组间休息2分钟。训练按以下顺序进行：BP、LPD、SP、BC、TE、LP、LE和LC。在第二个序列中，受试者进行相同的运动序列，强度相同，组间和练习间休息2分钟，但每个练习进行3组连续训练。在第三个序列中，遵循相同的方案，但每个练习进行5组。在训练前后测量血压和HRV。统计分析表明，与1组或3组训练相比，5组训练方案后的运动后低血压持续时间更长（p≤0.05）。然而，如HRV所示，5组训练方案会引发较大的心脏应激（p≤0.05）。这些结果表明，以70%的1RM负荷进行5组8 - 10次重复训练可能为运动后低血压反应提供理想刺激。因此，由上下肢运动组成且训练量较大的力量训练能够产生显著且持续时间较长运动后低血压反应。总之，如果目标是训练后降低血压，力量与体能训练专业人员可为每个练习规定5组训练。此外，这些发现可能具有重要意义，特别是在高血压发展的早期阶段，但需要在高血压人群中进行更多研究来验证这一假设。
Zotero 插件