Wilmore J H, Parr R B, Girandola R N, Ward P, Vodak P A, Barstow T J, Pipes T V, Romero G T, Leslie P
Med Sci Sports. 1978 Summer;10(2):79-84.
The efficacy of a 10-week program of circuit weight training to elicit specific physiological alterations was evaluated in a group of men (n = 16) and a group of women (n = 12), with an additional group of men (n = 10) and a group of women (n = 11) serving as controls. The circuit consisted of 10 stations performed on a Universal Gym, 3 circuits per day (approximately 22.5 min/day), 3 days/week. The subjects exercised at 40-55% of 1-RM, executing as many repetitions as possible in 30 sec on each of the lifts, followed by a 15 sec rest as the subject moved to the next station. Following the training program, the experimental groups demonstrated significant increases in lean body weight, flexed biceps girth, treadmill endurance time, VEmax (women only), Vo2max in ml/kg-min (women only), flexibility and strength. Significant decreases were found in selected skinfold measurements, and in resting heart rate (control group showed similar decreases). No change was found in body weight or in relative or absolute body fat. Generally, the women exhibited equal or greater changes when compared to the men for all variables assessed, which could be a function of their lower initial starting levels, or a more intense training program. It was concluded that circuit weight training is a good general conditioning activity, i.e., attends to more than one component of fitness.
在一组男性（n = 16）和一组女性（n = 12）中评估了为期10周的循环重量训练计划引发特定生理变化的功效，另外一组男性（n = 10）和一组女性（n = 11）作为对照组。该循环由在万能健身器材上进行的10个训练站组成，每天进行3组循环（约22.5分钟/天），每周3天。受试者以1-RM的40-55%进行锻炼，在每个举重动作上30秒内尽可能多地重复，然后在受试者移动到下一个训练站时休息15秒。经过训练计划后，实验组在去脂体重、屈臂围、跑步机耐力时间、最大通气量（仅女性）、以毫升/千克·分钟为单位的最大摄氧量（仅女性）、柔韧性和力量方面均有显著增加。在选定皮褶测量值以及静息心率方面发现显著下降（对照组也有类似下降）。体重、相对或绝对体脂均未发现变化。总体而言，在所评估的所有变量方面，与男性相比女性表现出相同或更大的变化，这可能是由于她们较低的初始水平，或者是更强化的训练计划所致。得出的结论是循环重量训练是一种良好的全身调节活动，即关注到了多个健康组成部分。
