血流限制搭配低強度耐力訓練對肌肉與心肺適能影響之探討

Effects of low intensity endurance training combined with blood flow restriction on muscular and aerobic fitness

林珏生(Yu-Sheng Lin) ； 許文彥(Wen-Yen Hsu) ； 鄭景峰(Ching-Feng Cheng)

《中華體育季刊》 32卷2期 (2018/06) Pp. 139-149

https://doi.org/10.3966/102473002018063202006

摘要

血流限制(blood flow restriction, BFR)搭配低強度耐力訓練，除了能促進肌肉適能之外，亦可改善有氧適能，例如最大攝氧量。對於體能水準較差者，BFR訓練或許能作為代替傳統強度較高的訓練方式。本文透過文獻整理的方式，針對BFR搭配低強度耐力訓練，對於健康成人及中高齡族群之肌肉與心肺適能的影響，以及BFR訓練可能引起的生理機制進行探討。2至10週的BFR訓練（約24-40堂訓練課、強度約3-6 km/h、運動10-20 min、加壓160-200 mmHg），可能有助於引起心血管系統的訓練適應，造成肌肉內代謝壓力的提升，進而有助於改善個體之肌肉量約4%、最大肌力約13%，以及心肺適能約6%。

關鍵字

加壓訓練 ； 健康促進 ； 肌肉量 ； 運動處方

並列摘要

The low-intensity endurance training combined with blood flow restriction (BFR) could improve muscular fitness and aerobic fitness, such as maximal oxygen uptake. For the unfit individuals, BFR training can be an appropriate alternative for the traditional high intensity training. The purpose of this study was to investigate the effects of low-intensity endurance training with BFR on the muscular and cardiorespiratory fitness in healthy adults and middle-aged population, and the possible physiological mechanisms induced by BFR training through reviewing previous literatures. The 2-10 weeks of low intensity endurance training combined with BFR (24-40 sessions, 3-6 km/h, 10-20 min of exercise duration, and occlusion pressure set at 160-200 mmHg) might increase the intramuscular metabolic stress during exercise session, thus resulting in training adaptations of cardiovascular system, and improve muscle mass (~4%), muscular strength (~13%), and cardiorespiratory fitness (~6%).

並列關鍵字

occlusion training ； health promotion ； muscle volume ； exercise prescription

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