Zourdos Michael C, Bazyler Caleb D, Jo Edward, Khamoui Andy V, Park Bong-Sup, Lee Sang-Rok, Panton Lynn B, Kim Jeong-Su
a Florida Atlantic University.
b East Tennessee State University.
Res Q Exerc Sport. 2017 Mar;88(1):114-119. doi: 10.1080/02701367.2016.1224294. Epub 2016 Sep 16.
The purpose of this investigation was to examine the effects of a submaximal running warm-up on running performance in male endurance athletes (n = 16, M = 21 ± 2 years, M = 69.3 ± 5.1 mL/kg/min).
Endurance performance was determined by a 30-min distance trial after control and submaximal running warm-up conditions in a randomized crossover fashion. The warm-up began with 5 min of quiet sitting, followed by 6 min of submaximal running split into 2-min intervals at speeds corresponding to 45%, 55%, and 65% maximal oxygen consumption (VOmax). A 2-min walk at 3.2 km/hr concluded the 13-min warm-up protocol. For the control condition, participants sat quietly for 13 min. VO and heart rate (HR) were determined at Minutes 0, 5, and 13 of the pre-exercise protocol in each condition.
At the end of 13 min prior to the distance trial, mean VO (warm-up = 14.1 ± 2.2 mL/kg/min vs. control = 5.5 ± 1.7 mL/kg/min) and mean HR (warm-up = 105 ± 11 bpm vs. control = 67 ± 11 bpm) were statistically greater (p < .001) in the warm-up condition compared with the control condition. The distance run did not statistically differ (p = .37) between the warm-up (7.8 ± 0.5 km) and control (7.7 ± 0.6 km) conditions; however, effect size calculation revealed a small effect (d = 0.2) in favor of the warm-up condition. Thus, the warm-up employed may have important and practical implications to determine placing among high-level athletes in close races.
These findings suggest a submaximal running warm-up may have a small but critical effect on a 30-min distance trial in competitive endurance athletes. Further, the warm-up elicited increases in physiological variables VO and HR prior to performance; thus, a submaximal specific warm-up should warrant consideration.
本研究旨在探讨次最大强度跑步热身对男性耐力运动员跑步成绩的影响（n = 16，平均年龄 = 21±2岁，平均最大摄氧量 = 69.3±5.1 mL/kg/min）。
采用随机交叉设计，在对照和次最大强度跑步热身条件下，通过30分钟的距离测试来测定耐力表现。热身从5分钟的安静坐姿开始，接着是6分钟的次最大强度跑步，以对应最大摄氧量（VO₂max）45%、55%和65%的速度分成2分钟的间隔进行。以3.2公里/小时的速度步行2分钟结束13分钟的热身方案。在对照条件下，参与者安静地坐13分钟。在每种条件下，在运动前方案的第0、5和13分钟测定摄氧量（VO）和心率（HR）。
在距离测试前13分钟结束时，与对照条件相比，热身条件下的平均VO（热身 = 14.1±2.2 mL/kg/min，对照 = 5.5±1.7 mL/kg/min）和平均HR（热身 = 105±11次/分钟，对照 = 67±11次/分钟）在统计学上更高（p <.001）。热身（7.8±0.5公里）和对照（7.7±0.6公里）条件下的跑步距离在统计学上没有差异（p = 0.37）；然而，效应量计算显示有利于热身条件的小效应（d = 0.2）。因此，所采用的热身可能对在势均力敌的比赛中确定高水平运动员的名次具有重要的实际意义。
这些发现表明，次最大强度跑步热身可能对竞技耐力运动员的30分钟距离测试有微小但关键的影响。此外，热身在运动前引起了生理变量VO和HR的增加；因此，次最大强度的特定热身值得考虑。
