a Neuromuscular Research Center, Biology of Physical Activity, Faculty of Sport and Health Sciences , University of Jyväskylä , Jyväskylä , Finland.
b Behavioral Sciences, Faculty of Sport and Health Sciences , University of Jyväskylä , Jyväskylä , Finland d.
Chronobiol Int. 2019 Jun;36(6):811-825. doi: 10.1080/07420528.2019.1592184. Epub 2019 Apr 5.
The aim of the present study was to examine how combined strength and endurance training in the morning and evening influences the adaptations in strength and endurance performance, perception of time management, psychological well-being and sleep. The combined training period lasted for 24 weeks and the participants were divided into the morning training (MG, n = 18), evening training (EG, n = 24) and control groups (CG, n = 10). Isometric leg press force (iLP), maximal oxygen consumption (VOmax), sleep behavior, fatigue, time management, motivation, self-esteem and health-related quality of life (HRQoL) were assessed. Morning to evening difference in iLP was observed in both MG and EG at Pre and Post, with higher force values in the evening, but not for VOmax. iLP force increased significantly in EG in the morning (p < 0.001) and evening (p = 0.010). VOmax increased in MG and EG both in the morning (both p < 0.001) and in the evening (MG: p < 0.001; EG: p = 0.003). Participants of the present study slept 7-8 h per night and the self-reported sleep duration, get-up time and the average time to go to bed were similar between the groups and did not change from Pre to Post. From HRQoL dimensions, the score for bodily pain decreased in MG (p = 0.029) and significant between-group differences were observed for Pre-Post changes in MG and EG (p = 0.001) as well as between MG and CG (p < 0.001). In vitality, a significant between-group difference was observed for Pre to Post changes in MG and EG (p = 0.014). Perception of time management decreased in EG (p = 0.042) but stayed unchanged for MG and CG. For the intrinsic motivation to participate, significant between-group differences were observed for MG and EG (p = 0.033) and between MG and CG (p = 0.032) for Pre to Post changes. Self-esteem improved in MG (p = 0.029) and EG (p = 0.024). The present combined strength and endurance training program performed in the morning and in the evening led to similar improvements in strength and endurance performance. Training in the morning or in the evening did not disrupt the already good sleep behavior and it was able to further increase the self-esteem. Although training in the morning hours may leave more time for free time activities or social life (i.e. family and friends) compared to the evening training, it might be more challenging to stay motivated to participate in prolonged training programs in the morning hours.
本研究的目的是探讨早晨和晚上进行的力量和耐力联合训练如何影响力量和耐力表现、时间管理感知、心理健康和睡眠的适应。联合训练期持续 24 周，参与者分为晨训组（MG，n=18）、晚训组（EG，n=24）和对照组（CG，n=10）。评估了等长腿压力量（iLP）、最大摄氧量（VOmax）、睡眠行为、疲劳、时间管理、动机、自尊和健康相关生活质量（HRQoL）。在 Pre 和 Post 时，MG 和 EG 中均观察到 iLP 的晨-晚差异，晚上的力量值更高，但 VOmax 则不然。EG 中的 iLP 力量在早晨（p<0.001）和晚上（p=0.010）均显著增加。MG 和 EG 中的 VOmax 在早晨和晚上均增加（均 p<0.001）。研究参与者每晚睡眠 7-8 小时，组间报告的睡眠时间、起床时间和平均入睡时间在 Pre 到 Post 期间相似，且没有变化。在 HRQoL 维度中，MG 组的身体疼痛评分下降（p=0.029），MG 和 EG 的 Pre-Post 变化以及 MG 和 CG 之间观察到显著的组间差异（p=0.001）。活力方面，MG 和 EG 的 Pre 到 Post 变化观察到显著的组间差异（p=0.014）。EG 中的时间管理感知下降（p=0.042），但 MG 和 CG 不变。对于内在参与动机，MG 和 EG（p=0.033）以及 MG 和 CG（p=0.032）之间观察到 Pre 到 Post 变化的显著组间差异。MG 和 EG（p=0.029）和 EG（p=0.024）的自尊提高。本研究中进行的早晨和晚上的联合力量和耐力训练计划导致力量和耐力表现的相似改善。早晨或晚上的训练并没有破坏已经良好的睡眠行为，并且能够进一步提高自尊。虽然与晚上训练相比，早晨训练可能会为自由时间活动或社交生活（即家庭和朋友）留下更多时间，但在早晨保持参与长期训练计划的动力可能更具挑战性。
