Jia Yuexin, Geng Meihou, Chen Yiwei, Wang Yiyang, Ge Xinying, Zhao Jianhua, Kong Yu
Jiangsu Health Vocational College, Jiangsu, China.
Jiangsu Open University, Jiangsu, China.
J Sports Sci Med. 2025 Jun 1;24(2):388-396. doi: 10.52082/jssm.2025.388. eCollection 2025 Jun.
High-intensity resistance training is effective in improving muscle strength but poses a higher risk of atherosclerosis. Combining high-intensity resistance training with aerobic exercise can reduce atherosclerosis levels. Low-intensity resistance training combined with blood flow restriction does not require high-load force to stimulate muscles and may improve muscle strength and maintain arterial elasticity. The objective of the study was to investigate the effects of 12 weeks of low-intensity resistance training combined with blood flow restriction on body composition, muscle strength, and arterial elasticity in young people. The primary aim is to clarify whether the low-intensity resistance training combined with blood flow restriction training is a scientific training method to improve muscle strength and maintain arterial elasticity, and providing theoretical support for the scientific implementation of blood flow restriction training and the development of individualized training programs. Fifty-five college students were randomly divided into three groups: high-intensity resistance training, high-intensity resistance training combined with aerobic exercise, and low-intensity resistance training combined with blood flow restriction. Each group underwent 12 weeks of their respective training programs, and the effects on body composition, muscle strength, and arterial elasticity were examined. After 12 weeks, lean body mass significantly increased in both the high-intensity resistance training and low-intensity resistance training combined with blood flow restriction groups (P < 0.05). 1RM and knee isometric muscle strength significantly increased in all three groups (P < 0.05). Arterial elasticity significantly improved in both the high-intensity resistance training combined with aerobic exercise group and the low-intensity resistance training combined with blood flow restriction group (P < 0.05). Twelve weeks of high-intensity resistance training and low-intensity resistance training combined with blood flow restriction significantly improved body composition. All three training methods increased muscle strength. Low-intensity resistance training combined with blood flow restriction was more effective in improving arterial elasticity than high-intensity resistance training combined with aerobic exercise. Therefore, low-intensity resistance training combined with blood flow restriction is recommended as the preferred method to improve body composition, muscle strength, and arterial elasticity, reducing the risk of atherosclerosis.
高强度抗阻训练在增强肌肉力量方面有效，但会增加动脉粥样硬化风险。将高强度抗阻训练与有氧运动相结合可降低动脉粥样硬化水平。低强度抗阻训练结合血流限制无需高负荷力量来刺激肌肉，且可能增强肌肉力量并维持动脉弹性。本研究的目的是探讨12周低强度抗阻训练结合血流限制对年轻人身体成分、肌肉力量和动脉弹性的影响。主要目的是阐明低强度抗阻训练结合血流限制训练是否为提高肌肉力量和维持动脉弹性的科学训练方法，并为血流限制训练的科学实施和个性化训练方案的制定提供理论支持。55名大学生被随机分为三组：高强度抗阻训练组、高强度抗阻训练结合有氧运动组和低强度抗阻训练结合血流限制组。每组进行12周各自的训练方案，并检测对身体成分、肌肉力量和动脉弹性的影响。12周后，高强度抗阻训练组和低强度抗阻训练结合血流限制组的瘦体重均显著增加（P<0.05）。三组的1RM和膝关节等长肌力均显著增加（P<0.05）。高强度抗阻训练结合有氧运动组和低强度抗阻训练结合血流限制组的动脉弹性均显著改善（P<0.05）。12周的高强度抗阻训练和低强度抗阻训练结合血流限制均显著改善了身体成分。三种训练方法均增强了肌肉力量。低强度抗阻训练结合血流限制在改善动脉弹性方面比高强度抗阻训练结合有氧运动更有效。因此，推荐低强度抗阻训练结合血流限制作为改善身体成分、肌肉力量和动脉弹性、降低动脉粥样硬化风险的首选方法。
