Gliemann Lasse, Gunnarsson Thomas P, Hellsten Ylva, Bangsbo Jens
Section of Integrated Physiology, Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark.
Scand J Med Sci Sports. 2015 Oct;25(5):e479-89. doi: 10.1111/sms.12356. Epub 2014 Dec 1.
The present study examined the effect of training by the 10-20-30 concept on performance, blood pressure (BP), and skeletal muscle angiogenesis as well as the feasibility of completing high-intensity interval training in local running communities. One hundred sixty recreational runners were divided into either a control group (CON; n = 28), or a 10-20-30 training group (10-20-30; n = 132) replacing two of three weekly training sessions with 10-20-30 training for 8 weeks and performance of a 5-km run (5-K) and BP was measured. VO2max was measured and resting muscle biopsies were taken in a subgroup of runners (n = 18). 10-20-30 improved 5-K time (38 s) and lowered systolic BP (2 ± 1 mmHg). For hypertensive subjects in 10-20-30 (n = 30), systolic and diastolic BP was lowered by 5 ± 4 and 3 ± 2 mmHg, respectively, which was a greater reduction than in the non-hypertensive subjects (n = 102). 10-20-30 increased VO2max but did not influence muscle fiber area, distribution or capillarization, whereas the expression of the pro-angiogenic vascular endothelial growth factor (VEGF) was lowered by 22%. No changes were observed in CON. These results suggest that 10-20-30 training is an effective and easily implemented training intervention improving endurance performance, VO2max and lowering BP in recreational runners, but does not affect muscle morphology and reduces muscle VEGF.
本研究考察了采用10-20-30概念进行训练对运动表现、血压（BP）、骨骼肌血管生成的影响，以及在当地跑步社区完成高强度间歇训练的可行性。160名休闲跑步者被分为对照组（CON；n = 28）或10-20-30训练组（10-20-30；n = 132），后者用10-20-30训练替代每周三次训练中的两次，持续8周，并测量5公里跑（5-K）成绩和血压。在一组跑步者亚组（n = 18）中测量了最大摄氧量（VO2max）并采集了静息肌肉活检样本。10-20-30训练改善了5-K成绩（提高38秒）并降低了收缩压（2±1 mmHg）。对于10-20-30训练组中的高血压受试者（n = 30），收缩压和舒张压分别降低了5±4 mmHg和3±2 mmHg，这一降幅大于非高血压受试者（n = 102）。10-20-30训练增加了VO2max，但未影响肌纤维面积、分布或毛细血管化，而促血管生成的血管内皮生长因子（VEGF）的表达降低了22%。对照组未观察到变化。这些结果表明，10-20-30训练是一种有效且易于实施的训练干预措施，可提高休闲跑步者的耐力表现、VO2max并降低血压，但不影响肌肉形态并降低肌肉VEGF。
