Rappelt Ludwig, Held Steffen, Leicht Mario, Wicker Pamela, Donath Lars
Department of Intervention Research in Exercise Training, German Sport University Cologne, Cologne, Germany.
Department of Sports Science, Bielefeld University, Bielefeld, Germany.
Front Sports Act Living. 2022 Aug 25;4:968258. doi: 10.3389/fspor.2022.968258. eCollection 2022.
Cluster Training (CT) has been shown to induce strength at lower perceived efforts compared to traditional training (TRT) with sets performed to repetition failure. These findings have not yet been extended to remote online training in middle-aged to older people. Thus the present study aimed at investigating whether a cluster set online training with bodyweight exercises is similar in its effectiveness a more demanding traditional strength training employed with a traditional set structure. A total of = 21 participants (14 female, 55 ± 12 years, 76.4 ± 16.1 kg, 1.71 ± 0.10 m, 74 ± 72 min of activity/w) were randomly assigned to either a CT or volume-, load-, and work-to-rest-ratio-matched TRT. After an initial 6-week run-in-phase, all participants were engaged into an online live-instructed full-body workout twice a week (40 min each) for a period of 6 weeks. Rates of perceived efforts (RPE) were assessed for each session (session RPE; sRPE). Changes in maximal voluntary contraction (MVC) at leg press (LP) and abdominal press (AP) as well as one-minute-sit-to-stand and Y-Balance-Test (YBT) were compared between BASELINE and PRE (ΔRUN-IN) and between PRE and POST (ΔINTERVENTION). In LP, TRT showed greater improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In CT, greater improvements with moderate effects were found in ΔINTERVENTION compared to ΔRUN-IN. In AP, both CT and TRT showed larger improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In YBT, a significant and large main effect for time was found indicating larger improvements for ΔINTERVENTION compared to ΔRUN-IN. CT showed lower sRPE than TRT. Both CT and TRT led to similar adaptations in MVC and balance performance. However, the perceived effort of CT was rated lower than for TRT. Therefore, conducting resistance training with a cluster set structure seems to be a suitable approach for training programs in middle-aged and older people.
与传统训练（TRT）相比，分组训练（CT）已被证明在以较低的主观努力程度下就能增强力量，传统训练是进行到重复次数极限的训练组。这些发现尚未扩展到中老年人的远程在线训练。因此，本研究旨在调查体重训练的分组在线训练在有效性上是否与采用传统训练组结构的要求更高的传统力量训练相似。共有21名参与者（14名女性，年龄55±12岁，体重76.4±16.1千克，身高1.71±0.10米，每周活动74±72分钟）被随机分配到CT组或与CT组在训练量、负荷和工作与休息比例相匹配的TRT组。在最初为期6周的磨合阶段之后，所有参与者每周进行两次在线现场指导的全身锻炼（每次40分钟），为期6周。每次训练课都评估主观努力程度评分（训练课RPE；sRPE）。比较了基线和预测试（磨合阶段变化量；ΔRUN-IN）以及预测试和后测试（干预阶段变化量；ΔINTERVENTION）之间腿举（LP）和腹压（AP）的最大自主收缩（MVC）变化以及一分钟坐立测试和Y平衡测试（YBT）的变化。在LP测试中，与ΔRUN-IN相比，TRT在ΔINTERVENTION中显示出更大的改善，效应量较大。在CT组中，与ΔRUN-IN相比，ΔINTERVENTION中发现有中等效应的更大改善。在AP测试中，与ΔRUN-IN相比，CT组和TRT组在ΔINTERVENTION中均显示出效应量较大的更大改善。在YBT测试中，发现时间的主效应显著且较大，表明与ΔRUN-IN相比，ΔINTERVENTION有更大的改善。CT组的sRPE低于TRT组。CT组和TRT组在MVC和平衡能力方面都产生了相似的适应性变化。然而，CT组的主观努力程度评分低于TRT组。因此，采用分组训练组结构进行阻力训练似乎是中老年人训练计划的一种合适方法。
