血流限制训练对年轻女性握力和肌肉体积的影响
EFFECTS OF BLOOD FLOW RESTRICTION TRAINING ON HANDGRIP STRENGTH AND MUSCULAR VOLUME OF YOUNG WOMEN.
作者信息
Fernandes Daniel Zanardini, Weber Vinicius Müller Reis, da Silva Marcos Paulo Amaral, de Lima Stavinski Natã Gomes, de Oliveira Lucas Eduardo Campos, Casoto Tracz Eduardo Henrique, Ferreira Sandra Aires, da Silva Danilo Fernandes, Queiroga Marcos Roberto
机构信息
Group of Study and Research in Experimental Physiology and Applied to Physical Activity (LAFEAF), Department of Physical Education, Midwestern Paraná State University, Guarapuava, PR, Brazil.
Associate Post-Graduate Program in Physical Education UEL/ UEM.
出版信息
Int J Sports Phys Ther. 2020 Dec;15(6):901-909. doi: 10.26603/ijspt20200901.
BACKGROUND
High-intensity training methods are generally recommended to increase muscle mass and strength, with training loads of 60-70% 1RM for novice and 80-100% 1RM for advanced individuals. Blood flow restriction training, despite using lower intensities (30-50% 1RM), can provide similar improvements in muscle mass and strength. However, studies commonly investigate the effects of blood flow restriction training in large muscular groups, whereas there are few studies that investigated those effects in smaller muscle groups, such as the muscles involved in grasping (e.g, wrist flexors; finger flexors). Clinically, smaller muscular groups should also be considered in intervention programs, given that repetitive stress, such as repeated strain injuries, affects upper limbs and may lead to chronic pain and incapacity for work. The purpose of the present study was to examine the effects of blood flow restriction training in strength and anthropometric indicators of muscular volume in young women.
HYPOTHESIS
The effect of blood flow restriction training in handgrip strength (HGS) and muscular volume of young women can be similar to traditional training, even with lower loads.
METHODS
Twenty-eight university students, 18 to 25 years of age, were randomly assigned into two groups, blood flow restriction training (BFR, n = 14) and traditional training (TRAD, n = 14). The anthropometric measures and maximum handgrip strength (MHGS) test were performed before and after the intervention. The participants did three weekly sessions of dynamic concentric contraction exercises on a dynamometer for four weeks (12 sessions). Each session had a time length of five minutes and the intensity was established from a percentage of MHGS at 30-35% in the first week, 40-45% in the second and 50-55% in third/fourth weeks. Three sets of 15-25 handgrip repetitions were performed until a failure with a 30 seconds rest for BFR training and three sets of 8-12 repetitions with one-minute rest for TRAD training.
RESULTS
A significant increase was found in the arm muscle circumference (20.6 ± 2.2 vs 21.6 ± 1.7cm) and right MHGS (32.7 ± 4.5 vs 34.3 ± 4.1 kgf) and left MHGS (28.0 ± 5.5 vs 30.9 ± 4.1 kgf) for the BFR training, and the left MHGS (27.6 ± 5.0 vs 31.0 ± 6.1 kgf) for the TRAD training.
CONCLUSION
Dynamometer training with blood flow restriction, performed with low to moderate loads, was more effective than the traditional training in increasing HGS and muscle volume in young women.
LEVEL OF EVIDENCE
2b.
背景
一般建议采用高强度训练方法来增加肌肉量和力量，新手的训练负荷为1RM的60 - 70%，进阶者为1RM的80 - 100%。尽管血流限制训练使用的强度较低（1RM的30 - 50%），但在增加肌肉量和力量方面能带来类似的效果。然而，研究通常调查血流限制训练对大肌肉群的影响，而针对较小肌肉群（如参与抓握的肌肉，如腕屈肌、指屈肌）的此类研究较少。临床上，干预方案也应考虑较小的肌肉群，因为重复性压力（如反复劳损损伤）会影响上肢，可能导致慢性疼痛和工作能力丧失。本研究的目的是检验血流限制训练对年轻女性力量及肌肉体积人体测量指标的影响。
假设
即使负荷较低，血流限制训练对年轻女性握力（HGS）和肌肉体积的影响可能与传统训练相似。
方法
28名年龄在18至25岁的大学生被随机分为两组，血流限制训练组（BFR，n = 14）和传统训练组（TRAD，n = 14）。在干预前后进行人体测量和最大握力（MHGS）测试。参与者进行为期四周（共12节）的每周三次的测力计动态向心收缩练习。每节时长五分钟，强度在第一周设定为MHGS的30 - 35%，第二周为40 - 45%，第三/四周为50 - 55%。BFR训练进行三组，每组15 - 25次握力重复，直至力竭，每组间休息30秒；TRAD训练进行三组，每组8 - 12次重复，每组间休息一分钟。
结果
BFR训练组的手臂肌肉周长（20.6 ± 2.2 vs 21.6 ± 1.7cm）、右侧MHGS（32.7 ± 4.5 vs 34.3 ± 4.1 kgf）和左侧MHGS（28.0 ± 5.5 vs 30.9 ± 4.1 kgf）显著增加，TRAD训练组的左侧MHGS（27.6 ± 5.0 vs 31.0 ± 6.1 kgf）显著增加。
结论
低至中等负荷的血流限制测力计训练在增加年轻女性的HGS和肌肉体积方面比传统训练更有效。
证据水平
2b。
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