Lee Doowon, Son Ju-Yeon, Ju Hyo-Myeong, Won Ji-Hee, Park Seung-Bo, Yang Woo-Hwi
Graduate School of Sports Medicine, CHA University, Seongnam-si 13503, Gyeonggi-do, Korea.
Healthcare (Basel). 2021 Mar 1;9(3):249. doi: 10.3390/healthcare9030249.
Exercise is recommended to increase physical health and performance. However, it is unclear how low-intensity exercise (LIE) of different durations may affect or improve recovery ability. This study aimed to investigate how LIE-duration with the same volume affects recovery ability in adults. Twenty healthy male adults participated in this study. Participants were randomly assigned to the 30-min ( = 10) or the 1-h LIE group ( = 10). The intervention included sixteen exercise sessions/four weeks with a 30-min LIE group, and eight exercise sessions/four weeks with a 1-h LIE group. Heart rate (HR) corresponding to <2 mmol∙L blood lactate (La) was controlled for LIE. Pre- and post-testing was conducted before and after 4-week LIE and tests included jogging/running speed (S), HR, and differences (delta; ∆) in HR and S between pre- and post-testing at 1.5, 2.0, and 4.0 mmol∙L La. Only the HR at 2.0 mmol∙L La of the 30-min LIE group was decreased in the post-test compared to the pre-test ( = 0.043). The jogging/running speed of the 1-h LIE group was improved in the post-test compared to the pre-test ( < 0.001, = 0.006, = 0.002, respectively). ∆HR at 2.0 and ∆S between the 30-min and 1-h LIE group at 1.5, 2.0, and 4.0 mmol∙L La were significantly different ( = 0.023, < 0.001, = 0.002, and = 0.019, respectively). Furthermore, moderate to high positive correlations between ∆HR and ∆S of all subjects at 1.5 ( = 0.77), 2.0 ( = 0.77), and 4.0 ( = 0.64) mmol∙L La were observed. The 1-h LIE group showed improved endurance not only in the low-intensity exercise domain, but also in the beginning of the moderate to high-intensity exercise domain while the 30-min LIE group was not affected by the 4-week LIE intervention. Therefore, LIE (<2.0 mmol∙L) for at least 1-h, twice a week, for 4 weeks is suggested to improve recovery ability in adults.
建议进行运动以增强身体健康和提高运动表现。然而，不同时长的低强度运动（LIE）如何影响或改善恢复能力尚不清楚。本研究旨在探讨相同运动量下不同时长的低强度运动对成年人恢复能力的影响。20名健康成年男性参与了本研究。参与者被随机分配到30分钟组（n = 10）或1小时低强度运动组（n = 10）。干预措施包括30分钟低强度运动组四周内进行16次运动，1小时低强度运动组四周内进行8次运动。低强度运动时将心率（HR）控制在血乳酸（La）<2 mmol∙L。在四周低强度运动前后进行测试，测试项目包括慢跑/跑步速度（S）、心率以及在1.5、2.0和4.0 mmol∙L血乳酸水平下测试前后心率和速度的差值（delta；∆）。与测试前相比，仅30分钟低强度运动组在2.0 mmol∙L血乳酸水平下的测试后心率降低（p = 0.043）。与测试前相比，1小时低强度运动组在测试后的慢跑/跑步速度有所提高（分别为p < 0.001、p = 0.006、p = 0.002）。在1.5、2.0和4.0 mmol∙L血乳酸水平下，30分钟和1小时低强度运动组之间的∆HR在2.0时以及∆S存在显著差异（分别为p = 0.023、p < 0.001、p = 0.002和p = 0.019）。此外，在1.5（p = 0.77）、2.0（p = 0.77）和4.0（p = 0.64）mmol∙L血乳酸水平下，观察到所有受试者的∆HR和∆S之间存在中度到高度的正相关。1小时低强度运动组不仅在低强度运动领域耐力有所提高，在中高强度运动领域开始阶段也是如此，而30分钟低强度运动组未受到四周低强度运动干预的影响。因此，建议每周两次、每次至少1小时、持续四周的低强度运动（<2.0 mmol∙L）可提高成年人的恢复能力。
