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首页> 美国卫生研究院文献>Journal of Sports Science Medicine >Muscle Size and Strength of the Lower Body in Supervised and in Combined Supervised and Unsupervised Low-Load Resistance Training
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Muscle Size and Strength of the Lower Body in Supervised and in Combined Supervised and Unsupervised Low-Load Resistance Training

机译：下半身的肌肉尺寸和强度监督和联合监督和无监督的低负荷抗性训练

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This study aimed to clarify whether low-load resistance training at a low frequency (twice a week) using body weight and elastic band improves muscle size, muscle strength, and physical functions and to compare the training effects between supervised training and a combination of supervised and unsupervised training in untrained older adults. Fifty-one older adults (ages: 57-75 years) selected to either a supervised (S) training group (n = 34) or a combined supervised and unsupervised (SU) group (n = 17). Both groups performed low-load resistance training composed of nine exercises for 12 weeks. The S group participated in supervised exercise sessions twice a week, and the SU group performed a supervised exercise session once a week and an unsupervised exercise session at home also once a week. For muscle thicknesses in the anterior aspects of the forearm, upper arm, and thigh and the posterior aspect of the thigh, group × time interactions were observed (p < 0.05). The hypertrophic effects were higher in the S group. Isometric knee extension strength and physical functions increased similarly in both groups. Low-load resistance training using body weight and elastic band twice a week for 12 weeks induces muscle hypertrophy and increases muscle strength and physical functions in older adults. Although the muscle hypertrophic effects are greater in the S group than in the SU group, the other effects were similar between the groups.
机译：本研究旨在阐明使用体重和弹性带的低频（每周两次）低负荷电阻训练是否可提高肌肉尺寸，肌肉力量和物理功能，并比较监督培训与监督组合之间的培训效果。在未经训练的老年人的训练中训练。五十一名成年人（年龄：57-75岁）选择，选择为监督培训组（N = 34）或合并的监督和无监督（SU）组（n = 17）。两组均采用九周组成的低负荷电阻训练12周。 S集团每周两次参加监督运动课程，苏集团每周一次进行一次监督运动会，并在家每周进行一次无人监督的运动会。对于前臂，上臂和大腿的前方面的肌肉厚度以及大腿的后部，观察到群×时间相互作用（P <0.05）。 S组的肥厚效应较高。两个组中，等距膝关节延长强度和物理功能同样增加。低负荷电阻训练使用体重和弹性带每周两次12周，诱导肌肉肥大，增加老年人的肌肉力量和物理功能。虽然S组在S组中肌肉肥厚效应大于SU组，但在组之间存在其他效果。

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