Scharff-Olson M, Williford H N, Blessing D L, Brown J A
Department of Physical Education, Auburn University at Montgomery, Alabama, USA.
Sports Med. 1996 Mar;21(3):164-75. doi: 10.2165/00007256-199621030-00002.
Recent investigation of acute cardiorespiratory responses to the current 'popularised' style of bench/step exercise has validated its use in improving aerobic physical fitness, particularly in women. However, no marked differences in relative measures of cardiorespiratory demand have been reported between men and women. Instructor data and training investigations further substantiate the effectiveness of bench/step exercise in promoting physical fitness, including upper body strength. However, the energy cost of bench/step exercise can vary dramatically. Important factors include, the selected step height, exercise rate, imposed step manoeuvre, routine format and use of hand-held weights. Hand-held weights may be more useful for men than woman. During training, bench/step exercise has been reported to yield a high incidence of grade I injury complaints, particularly in the calf and shoulder region. However, nearly 90% of these complaints were attributable to acute muscle soreness. Few serious injuries have been associated with the activity. Biomechanical research has shown that the ground reaction forces (GRF) experienced during bench stepping are lower than running and directly related to the step height and type of manoeuvre. In addition, compared with novices, instructors exhibit a moderation in the GRF pattern generated during landing. This suggests that a learning effect has occurred and that teachers yield a more consistent landing pattern. Finally, the activity may be effective in improving body composition, but a consideration of factors related to energy expenditure (e.g. exercise duration and dietary control) appear to be important in regimens prescribed for modifying body fat.
近期对当前“流行”的台阶/踏板运动急性心肺反应的研究证实了其在提高有氧体能方面的作用，尤其是对女性。然而，尚未报道男性和女性在心肺需求相对指标上存在显著差异。教练数据和训练研究进一步证实了台阶/踏板运动在促进体能（包括上肢力量）方面的有效性。然而，台阶/踏板运动的能量消耗可能有很大差异。重要因素包括所选的台阶高度、运动速率、施加的台阶动作、常规形式以及是否使用手持哑铃。手持哑铃对男性可能比对女性更有用。在训练期间，据报道台阶/踏板运动导致一级损伤投诉的发生率很高，尤其是在小腿和肩部区域。然而，这些投诉中近90%归因于急性肌肉酸痛。与该活动相关的严重损伤很少。生物力学研究表明，在台阶运动过程中所经历的地面反作用力（GRF）低于跑步时的反作用力，并且与台阶高度和动作类型直接相关。此外，与新手相比，教练在着地时产生的GRF模式更为适度。这表明出现了学习效应，并且教练着地模式更为一致。最后，该活动可能对改善身体成分有效，但在为改变体脂而规定的运动方案中，考虑与能量消耗相关的因素（如运动持续时间和饮食控制）似乎很重要。
