a Laboratório de Biomecânica, Departamento de Educação Física, Universidade Federal de Santa Catarina, Florianópolis, Santa Catarina CEP 88040-900, Brazil.
b Laboratório de Estudos do Desempenho Humano, Faculdade de Educação Física e Fisioterapia, Universidade Federal do Amazonas, Manaus 69077-000, Brazil.
Appl Physiol Nutr Metab. 2018 Jun;43(6):602-608. doi: 10.1139/apnm-2017-0655. Epub 2018 Jan 19.
The aim of the present study was to compare muscular performance and body composition changes following low-volume resistance-training programs consisting of multi-joint (MJ) exercises (cable chest press and seated row) versus a combination of multi- and single-joint (MJ+SJ) exercises (cable chest press, seated row, biceps curl, and triceps extension). Thirty untrained healthy aging adults were randomly assigned to 3 groups: MJ (n = 11), MJ+SJ (n = 11), and control (n = 8). Twelve-repetition maximums (12-RMs) for the cable chest press and seated row, localized muscular endurance for the elbow flexors handgrip strength, and body composition were assessed before and after the 8-week training program. All comparisons were analyzed via a mixed-model analysis with repeated measures (group × time) and the Bonferroni post hoc test (p < 0.05). The MJ and MJ+SJ groups increased performance in the 12-RM cable chest press (MJ = 61.5% ± 24.6% and MJ+SJ = 71.1% ± 25.6%), 12-RM seated row (MJ = 46.4% ± 26.3% and MJ+SJ = 51.5% ± 21.0%), localized muscular endurance (MJ = 24.7% ± 16.7% and MJ+SJ = 37.0% ± 11.4%), and handgrip strength (MJ = 9.3% ± 10.4% and MJ+SJ = 16.6% ± 25.3%) after the intervention. Body composition (i.e., trunk and upper limb fat and lean mass) did not change for any groups. No significant differences were observed between the MJ versus the MJ+SJ protocols after the intervention for any variables. In conclusion, for aging adults, either MJ or MJ+SJ low-volume resistance training resulted in similar increases in 12-RM, localized muscular endurance, and handgrip strength, without changes in body composition after 8 weeks of training.
本研究旨在比较低负荷阻力训练方案对肌肉性能和身体成分的影响，这些方案包括多关节（MJ）运动（缆绳胸推和坐姿划船）和多关节与单关节运动的结合（缆绳胸推、坐姿划船、二头肌弯举和三头肌伸展）。30 名未经训练的健康老年人被随机分配到 3 个组：MJ（n = 11）、MJ+SJ（n = 11）和对照组（n = 8）。在 8 周的训练计划前后，评估了缆绳胸推和坐姿划船的 12 次重复最大重量（12-RM）、肘部屈肌手握力的局部肌肉耐力以及身体成分。所有比较均通过混合模型分析进行，包括重复测量（组×时间）和 Bonferroni 事后检验（p < 0.05）。MJ 和 MJ+SJ 组在缆绳胸推的 12-RM（MJ = 61.5% ± 24.6%和 MJ+SJ = 71.1% ± 25.6%）、12-RM 坐姿划船（MJ = 46.4% ± 26.3%和 MJ+SJ = 51.5% ± 21.0%）、局部肌肉耐力（MJ = 24.7% ± 16.7%和 MJ+SJ = 37.0% ± 11.4%）和手握力（MJ = 9.3% ± 10.4%和 MJ+SJ = 16.6% ± 25.3%）方面均有显著提高。然而，任何组的身体成分（即躯干和上肢脂肪和瘦体重）均未发生变化。干预后，MJ 与 MJ+SJ 方案在任何变量方面均无显著差异。综上所述，对于老年人而言，MJ 或 MJ+SJ 低负荷阻力训练均可在 8 周的训练后，在 12-RM、局部肌肉耐力和手握力方面产生相似的增加，而身体成分则无变化。
