Hendker Anna, Eils Eric
Department of Neuromotor Behavior and Exercise, Institute of Sport and Exercise Sciences, University of Münster, Münster, Germany.
Front Sports Act Living. 2021 Mar 31;3:627853. doi: 10.3389/fspor.2021.627853. eCollection 2021.
Even though physical activity is an important aspect of health, lack of time or motivation impede people from working out regularly. One type of training program that is both efficient and motivating is functional interval-type outdoor training. To evaluate this, our study had 81 participants complete a battery of physical performance tests (incremental treadmill test, core stability test and functional fitness test) before and after an 8-week outdoor interval-type training intervention. Training procedures included multimodal and high-intensity exercises performed in consistent, small groups. Results showed that the interval training program produced significant increases in the intervention group ( = 43) in functional and strength exercises ( < 0.001; squat (+27%), burpee (+24%), bridge (+39%), push-up (+34%), sit-up (+25%), high knees (+25%), row (+19%), effect sizes 0.4-0.11) for almost all parameters in comparison to a non-intervention control population ( = 38). Interestingly, trunk stability increased significantly ( < 0.001; flexion (+86%), extension (+43%), lateral left (+39%), lateral right (+32%), effect sizes 0.3-0.15) even though it was not explicitly trained; this was rather a secondary outcome of the functional exercises. Drop-out rates (Intervention group: 27%) suggest that this form of training seems to improve adherence to exercise and may help participants to stay committed to regular, intense activity. By simultaneously triggering adaptations in functional fitness, endurance and whole-body movements, this program can be used by people at different training levels.
尽管体育活动是健康的一个重要方面，但时间不足或缺乏动力阻碍人们定期锻炼。一种既高效又有激励性的训练项目是功能性间歇式户外训练。为了对此进行评估，我们的研究让81名参与者在为期8周的户外间歇式训练干预前后完成一系列身体性能测试（递增式跑步机测试、核心稳定性测试和功能性体能测试）。训练程序包括以固定的小组形式进行多模式和高强度锻炼。结果显示，与非干预对照组（n = 38）相比，干预组（n = 43）在功能性和力量训练方面几乎所有参数都有显著提高（p < 0.001；深蹲（+27%）、波比跳（+24%）、臀桥（+39%）、俯卧撑（+34%）、仰卧起坐（+25%）、高抬腿（+25%）、划船（+19%），效应量0.4 - 0.11）。有趣的是，尽管没有明确训练，但躯干稳定性显著提高（p < 0.001；前屈（+86%）、后伸（+43%）、左侧侧屈（+39%）、右侧侧屈（+32%），效应量0.3 - 0.15）；这相当于是功能性锻炼的一个次要结果。退出率（干预组：27%）表明这种训练形式似乎能提高对锻炼的依从性，并可能帮助参与者坚持定期的高强度活动。通过同时引发功能性体能、耐力和全身运动方面的适应性变化，该项目可供不同训练水平的人使用。
