Myers Terrence R, Schneider Matthew G, Schmale Matthew S, Hazell Tom J
Department of Kinesiology and Physical Education, Faculty of Arts and Science, University of Lethbridge, Lethbridge, Alberta, Canada.
J Strength Cond Res. 2015 Jun;29(6):1592-600. doi: 10.1519/JSC.0000000000000790.
This study aimed to determine whether a time-effective whole-body aerobic resistance training circuit using only body weight exercises is as effective in improving aerobic and anaerobic fitness, as well as muscular strength and endurance as a traditional concurrent style training combining resistance and endurance training. Thirty-four sedentary females (20.9 ± 3.2 years; 167.6 ± 6.4 cm; 65.0 ± 15.2 kg) were assigned to either: (a) a combined resistance and aerobic exercise group (COMBINED; n = 17) or (b) a circuit-based whole-body aerobic resistance training circuit group (CIRCUIT; n = 17). Training was 3 days per week for 5 weeks. Pre- and post-training measures included a (Equation is included in full-text article.)test, anaerobic Wingate cycling test, and muscular strength and endurance tests. After training, (Equation is included in full-text article.)improved with CIRCUIT by 11% (p = 0.015), with no change for COMBINED (p = 0.375). Both relative peak power output and relative average power output improved with CIRCUIT by 5% (p = 0.027) and 3.2% (p = 0.006), respectively, and with COMBINED by 5.3% (p = 0.025) and 5.1% (p = 0.003). Chest and hamstrings 1 repetition maximum (1RM) improved with CIRCUIT by 20.6% (p = 0.011) and 8.3% (p = 0.022) and with COMBINED by 35.6% (p < 0.001) and 10.2% (p = 0.004), respectively. Only the COMBINED group improved back (11.7%; p = 0.017) and quadriceps (9.6%; p = 0.006) 1RM. The COMBINED group performed more repetitions at 60% of their pretraining 1RM for back (10.0%; p = 0.006) and hamstring (23.3%; p = 0.056) vs. CIRCUIT. Our results suggest that a circuit-based whole-body aerobic resistance training program can elicit a greater cardiorespiratory response and similar muscular strength gains with less time commitment compared with a traditional resistance training program combined with aerobic exercise.
本研究旨在确定一种仅使用体重训练的省时全身有氧阻力训练循环，在改善有氧和无氧适能以及肌肉力量和耐力方面，是否与将阻力训练和耐力训练相结合的传统同时训练方式同样有效。34名久坐不动的女性（年龄20.9±3.2岁；身高167.6±6.4厘米；体重65.0±15.2千克）被分为两组：（a）阻力与有氧运动结合组（联合组；n = 17）或（b）基于循环的全身有氧阻力训练循环组（循环组；n = 17）。训练为每周3天，共5周。训练前和训练后的测量包括（完整文本文章中包含公式）测试、无氧温盖特自行车测试以及肌肉力量和耐力测试。训练后，循环组的（完整文本文章中包含公式）提高了11%（p = 0.015），联合组无变化（p = 0.375）。循环组的相对峰值功率输出和相对平均功率输出分别提高了5%（p = 0.027）和3.2%（p = 0.006），联合组分别提高了5.3%（p = 0.025）和5.1%（p = 0.003）。循环组胸部和腘绳肌的1次重复最大值（1RM）分别提高了20.6%（p = 0.011）和8.3%（p = 0.022），联合组分别提高了35.6%（p < 0.001）和10.2%（p = 0.004）。只有联合组的背部（11.7%；p = 0.017）和股四头肌（9.6%；p = 0.006）的1RM有所提高。与循环组相比，联合组在其训练前1RM的60%负荷下，背部（10.0%；p = 0.006）和腘绳肌（23.3%；p = 0.056）能完成更多重复次数。我们的结果表明，与传统的阻力训练与有氧运动相结合的训练计划相比，基于循环的全身有氧阻力训练计划可以在投入更少时间的情况下，引发更大的心肺反应并获得相似的肌肉力量增长。
