Sport Sciences, University of Beira Interior, Faculty of Social and Human Sciences, Covilha, Portugal.
Research Center in Sports Sciences Health and Human Development, UBI-CIDESD, Covilhã, Portugal.
Int J Sports Med. 2019 Nov;40(12):747-755. doi: 10.1055/a-0975-9471. Epub 2019 Sep 2.
Concurrent resistance and aerobic training (CT) has been applied to optimize both strength and aerobic performance. However, it should be carefully prescribed, as there are some factors, as the training intensity, which have strong influence on training adaptations. Thus, we conducted a systematic review to analyze the scientific evidence regarding aerobic and resistance exercise intensities during CT and their effect on performance outcomes. The effects of exercise intensity on a subsequent detraining period were also assessed. Nine studies met the inclusion criteria, the risk of bias was assessed, and the percentage of changes and effect sizes were quantified. CT improved running times (10 m, 30 m and 10 km) and strength performance (one-repetition maximum, countermovement jump) regardless of exercise intensity used (4-47%, ES=0.4-2.8). Nevertheless, higher aerobic training intensities (≥ lactate threshold intensity) resulted in higher aerobic gains (5-10%, ES=0.3-0.6), and greater neuromuscular adaptations were found when higher resistance loads (≥ 70% of maximal strength) were used (10-14%, ES=0.4-1.3). Most training-induced gains were reversed after 2-4 weeks of detraining. Although further research is needed, it seems that higher intensities of aerobic or resistance training induce greater aerobic or neuromuscular gains, respectively. Nevertheless, it seems that higher resistance training loads should be combined with lower aerobic training intensities for increased strength gains and minimal losses after detraining.
同时进行抗阻训练和有氧训练（CT）已被应用于优化力量和有氧表现。然而，应该谨慎规定，因为训练强度等因素对训练适应性有很强的影响。因此，我们进行了一项系统评价，以分析 CT 期间有氧和抗阻运动强度的科学证据及其对运动表现结果的影响。还评估了运动强度对随后的停训期的影响。有 9 项研究符合纳入标准，评估了偏倚风险，并量化了变化的百分比和效应量。无论使用何种运动强度（4-47%，ES=0.4-2.8），CT 都能提高跑步时间（10m、30m 和 10km）和力量表现（一次重复最大强度、反向跳跃）。然而，较高的有氧训练强度（≥乳酸阈强度）可获得更高的有氧收益（5-10%，ES=0.3-0.6），而较高的阻力负荷（≥最大力量的 70%）可获得更大的神经肌肉适应性（10-14%，ES=0.4-1.3）。停训 2-4 周后，大多数训练引起的收益都被逆转了。尽管需要进一步的研究，但似乎较高的有氧或抗阻训练强度分别会引起更大的有氧或神经肌肉收益。然而，似乎较高的抗阻训练负荷应与较低的有氧训练强度相结合，以获得更大的力量收益和停训后的最小损失。
