Unit of Biology of Physical Activity, University of Jyväskylä, Jyväskylän, Finland.
Departments of Exercise and Sport Science and.
J Strength Cond Res. 2018 Jun;32(6):1554-1561. doi: 10.1519/JSC.0000000000002034.
Kyröläinen, H, Hackney, AC, Salminen, R, Repola, J, Häkkinen, K, and Haimi, J. Effects of combined strength and endurance training on physical performance and biomarkers of healthy young women. J Strength Cond Res 32(6): 1554-1561, 2018-Cardiovascular fitness has decreased and obesity has increased in young adults worldwide during the last 10 years. Therefore, there is an urgent need to find out optimal exercise training programs for improving physical performance and health outcomes, especially among sedentary women. Subjects were 25- to 30-year-old women with a very low physical activity, and 65% of them were overweight (body mass index > 25). They performed endurance and strength training 3 times a week for 9 weeks. Independent strength training and instructed endurance training by indoor cycling were prescribed. Measurements were performed before, in the middle, and after the training period. No nutritional guidelines were given to the subjects. The 9-week training period led to an 8.5% increase in estimated maximal oxygen uptake. Maximal isometric strength of the leg and arm extensors as well as trunk flexors and extensors increased by 28.9, 7.8, 27.2, and 16.1%, respectively. Total cholesterol values lowered by 7.6%, and high-density lipoprotein increased by 8.8%, whereas low-density lipoprotein, hemoglobin, serum glucose, and triglyceride remained unchanged. Serum cortisol increased by 22.7%, but no changes in plasma testosterone, estradiol, or sex hormone binding globulin were observed. The skeletal muscle mass increased by 0.8% without other changes in body composition. Our results indicated that only 27 combined endurance and strength training sessions in 9 weeks improved maximal endurance and strength capacity as well as some health outcomes. Thus, combined strength and endurance training itself can induce significant health benefits without the necessity of changes in dietary habits.
基罗拉宁、H、哈克内、AC、萨米宁、R、雷波拉、J、哈基宁、K 和海米、J。 力量和耐力训练对身体表现和健康年轻女性生物标志物的影响。J 力量与条件研究 32（6）：1554-1561，2018-在过去的 10 年中，全世界年轻成年人的心血管健康状况下降，肥胖率上升。因此，迫切需要找到改善身体表现和健康结果的最佳运动训练计划，特别是在久坐不动的女性中。研究对象是身体活动非常低且 65%超重（体重指数>25）的 25-30 岁女性。他们每周进行 3 次耐力和力量训练，共 9 周。规定了独立的力量训练和室内自行车指导的耐力训练。在训练前、训练中和训练后进行测量。没有向研究对象提供营养指南。9 周的训练期使估计的最大摄氧量增加了 8.5%。腿部和手臂伸展器以及躯干屈肌和伸肌的最大等长力量分别增加了 28.9%、7.8%、27.2%和 16.1%。总胆固醇值降低了 7.6%，高密度脂蛋白增加了 8.8%，而低密度脂蛋白、血红蛋白、血清葡萄糖和甘油三酯保持不变。血清皮质醇增加了 22.7%，但血浆睾酮、雌二醇或性激素结合球蛋白没有变化。骨骼肌量增加了 0.8%，而身体成分没有其他变化。我们的结果表明，仅 9 周内 27 次结合的耐力和力量训练即可改善最大耐力和力量能力以及一些健康结果。因此，无需改变饮食习惯，结合力量和耐力训练本身就可以带来显著的健康益处。
