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Optimization of Training: New Developments in Safe Strength Training

机译：优化培训：安全力量培训的新发展

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摘要

The hypertrophic effect of strength training is known to be due to mechanical and metabolic stimuli. During exercises with the restricted blood supply of working muscles, i.e., under the conditions of intensified metabolic stress, the training effect may be achieved with much lower external loads (20% of one repetition maximum). The effects of 8 weeks of high-intensity (80-85% of one repetition maximum) strength training were compared to low-intensity (50% of one repetition maximum) training without relaxation. The high-intensity strength training resulted in higher increases in strength and size of the exercised muscles than training without relaxation. During high-intensity training, at the muscle cross section, an increase in the area occupied by type II fibers prevails; while, during training without relaxation, an increase in the area occupied by type I fibers prevails. An exercise session without relaxation leads to a more pronounced increase in the secretion of the growth hormone, insulin-like growth factor-1, and cortisol. The expression of gene regulating myogenesis (Myostatin) is changed in different ways after a high-intensity strength exercise session and after an exercise session without relaxation. Low-intensity strength training (50% of one repetition maximum) without relaxation is an efficient way for inducing increases of the strength and size of the trained muscles. This low-intensive type of training may be used in rehabilitation medicine, sports, and fitness.
机译：已知力量训练的肥大作用是由于机械和代谢刺激。在工作肌肉的血液供应受到限制的运动中，即在代谢应激加剧的情况下，可以以低得多的外部负荷（一次重复最大动作的20％）来达到训练效果。比较了8周高强度（一次重复最大运动的80-85％）力量训练与不放松的低强度（一次重复最大运动的50％）训练的效果。与没有放松的训练相比，高强度的力量训练导致运动后的肌肉力量和大小的增加更大。在高强度训练过程中，在肌肉横截面上，II型纤维占据的面积普遍增加。而在不放松的训练过程中，I型纤维占据的面积普遍增加。不放松的运动会导致生长激素，胰岛素样生长因子-1和皮质醇的分泌更加明显。高强度力量运动后和不放松运动后，调节肌生成的基因（肌生长抑制素）的表达以不同的方式改变。不放松的低强度力量训练（最多重复一次的50％）是诱导训练后的肌肉力量和大小增加的有效方法。这种低强度的培训可以用于康复医学，运动和健身。

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  • 来源
    《Human physiology》 |2013年第5期|511-523|共13页
  • 作者

    O. L. Vinogradova; D. V. Popov; A. I. Netreba; D. V. Tsvirkun; N. S. Kurochkina; A. V. Bachinin; Ya. R. Bravyi; E. V. Lyubaeva; E. A. Lysenko; T. F. Mille; A. S. Borovik; O. S. Tarasova; O. I. Orlov;

  • 作者单位

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia,Biological Faculty, Moscow State University, Moscow, 119992 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia,Biological Faculty, Moscow State University, Moscow, 119992 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia,Biological Faculty, Moscow State University, Moscow, 119992 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia,Biological Faculty, Moscow State University, Moscow, 119992 Russia;

    Institute of Biomedical Problems, Russian Academy of Sciences, Moscow, 123007 Russia;

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  • 关键词

    strength training; skeletal muscle; muscle fibers; anabolic hormones; gene expression;

    机译：力量训练;骨骼肌;肌肉纤维;合成代谢激素基因表达;

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