阻力與交叉訓練對肌力與身體組成之影響

Effects of Resistance Training and Cross-training on Muscular Strength and Body Composition

朱嘉華(Chia-Hua Chu) ； 潘倩玉(Chien-Yu Pan)

《體育學報》 43卷2期 (2010/06) Pp. 1-14

https://doi.org/10.6222/pej.4302.201006.1101

摘要

Purpose: The purpose of this study was to investigate the effects of resistance training (RT) and resistance-endurance cross-training on strength gains and body composition of male university students. Methods: Thirty-six healthy male subjects volunteered to participate in this study and were randomly assigned to either RT group (RTG, n=12), cross-training group (CTG, n=12), or control group (CG, n=12). The RTG and CTG performed RT three times a week for 12 weeks. The training regimen consisted of three sets of 8-12 repetitions of the pectoral fly, rear deltoid fly, seated biceps curl, chin-up, dip assist, leg extensions, leg curl, and standing calf raise, at 70% 1RM. Subjects in the CTG performed cycling exercise at 70-80% of the maximal heart rate for 30 min immediately after each RT session. Subjects in the CG were instructed not to alter their normal activity levels throughout the study period. Changes were assessed by two-way analysis of variance (group × time) with repeated measures on one factor (time). When a significant group-by-time interaction was observed, the Tukey's HSD post-hoc test was used for subsequent analysis. Results: Both RTG and CTG subjects significantly increased 1RM performances on all training muscle groups (p＜.05). The percentages of change in rear deltoid fly (+69.69 vs. +38.00%) and leg curl (+49.79 vs. +14.18%) strength were significantly higher for the RTG as compared to the CTG. Although there was a trend of increasing strength for the other regimens, the group differences were not statistically significant. No significant changes in body weight, percentage body fat, fat mass, fat-free mass, waist and hip circumference were observed in the RTG and CTG after 12-week training. Conclusions: The strength development results from resistance training may interfere with the endurance training. No significant differences between training types on the body composition of normal weight subjects after training.

關鍵字

運動訓練 ； 大學生 ； 最大肌力 ； 干擾現象

並列摘要

Purpose: The purpose of this study was to investigate the effects of resistance training (RT) and resistance-endurance cross-training on strength gains and body composition of male university students. Methods: Thirty-six healthy male subjects volunteered to participate in this study and were randomly assigned to either RT group (RTG, n=12), cross-training group (CTG, n=12), or control group (CG, n=12). The RTG and CTG performed RT three times a week for 12 weeks. The training regimen consisted of three sets of 8-12 repetitions of the pectoral fly, rear deltoid fly, seated biceps curl, chin-up, dip assist, leg extensions, leg curl, and standing calf raise, at 70% 1RM. Subjects in the CTG performed cycling exercise at 70-80% of the maximal heart rate for 30 min immediately after each RT session. Subjects in the CG were instructed not to alter their normal activity levels throughout the study period. Changes were assessed by two-way analysis of variance (group × time) with repeated measures on one factor (time). When a significant group-by-time interaction was observed, the Tukey's HSD post-hoc test was used for subsequent analysis. Results: Both RTG and CTG subjects significantly increased 1RM performances on all training muscle groups (p＜.05). The percentages of change in rear deltoid fly (+69.69 vs. +38.00%) and leg curl (+49.79 vs. +14.18%) strength were significantly higher for the RTG as compared to the CTG. Although there was a trend of increasing strength for the other regimens, the group differences were not statistically significant. No significant changes in body weight, percentage body fat, fat mass, fat-free mass, waist and hip circumference were observed in the RTG and CTG after 12-week training. Conclusions: The strength development results from resistance training may interfere with the endurance training. No significant differences between training types on the body composition of normal weight subjects after training.

並列關鍵字

exercise training ； college students ； maximal muscular strength ； interference phenomenon

參考文獻

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