Karatrantou K, Gerodimos V, Häkkinen K, Zafeiridis A
Department of Physical Education and Sport Science, University of Thessaly, Trikala, Greece.
Department of Biology of Physical Activity, University of Jyväskylä, Finland.
Int J Sports Med. 2017 Jan;38(1):55-64. doi: 10.1055/s-0042-116495. Epub 2016 Oct 13.
Combined strength and aerobic training programs are widely used for improving markers of physical fitness and health. We compared the efficiency of a serial and an integrated combined training program on health and overall fitness in middle-aged females. 54 females (46.7±4.5yrs) were assigned to a serial (SCG) or an integrated (ICG) combined training group or to a control group (CG). The SCG and ICG performed a 3-month training combining aerobic dance and calisthenics. The 2 training programs differ in the sequence of aerobic and strength exercises. SCG performed the strength exercises prior to aerobic; in ICG, the aerobic and strength exercises were altered in a predetermined order. Body composition/circumferences, blood pressure, respiratory function, flexibility, balance, muscle strength/endurance, power and aerobic capacity were measured before and after training. SCG and ICG significantly increased muscle strength and endurance, power, aerobic capacity, flexibility, balance, fat-free mass and respiratory function (p<0.001-0.05), while significant reductions were observed for blood pressure, heart rate and body fat/circumferences (p<0.001-0.05). However, there were no significant differences between SCG and ICG after training. Serial and integrated combined training programs confer analogous adaptations and can be used interchangeably for counteracting the detrimental effects of sedentary lifestyle on indices of physical fitness and health.
力量与有氧训练相结合的方案被广泛用于改善身体健康和体能指标。我们比较了系列组合训练方案和综合组合训练方案对中年女性健康和整体体能的训练效果。54名女性（46.7±4.5岁）被分配到系列组合训练组（SCG）、综合组合训练组（ICG）或对照组（CG）。SCG组和ICG组进行了为期3个月的有氧舞蹈和健美操相结合的训练。这两种训练方案在有氧训练和力量训练的顺序上有所不同。SCG组先进行力量训练，再进行有氧训练；ICG组则按照预定顺序交替进行有氧训练和力量训练。在训练前后分别测量身体成分/周长、血压、呼吸功能、柔韧性、平衡能力、肌肉力量/耐力、爆发力和有氧能力。SCG组和ICG组的肌肉力量、耐力、爆发力、有氧能力、柔韧性、平衡能力、去脂体重和呼吸功能均显著提高（p<0.001-0.05），而血压、心率和体脂/周长则显著降低（p<0.001-0.05）。然而，训练后SCG组和ICG组之间没有显著差异。系列组合训练方案和综合组合训练方案能带来类似的适应性变化，可相互替代使用，以对抗久坐生活方式对体能和健康指标的不利影响。
