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首页> 美国政府科技报告 >Combined Strength and Endurance Training: Functional and Morphological Adaptations to Ten Weeks of Training.
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Combined Strength and Endurance Training: Functional and Morphological Adaptations to Ten Weeks of Training.

机译：综合力量和耐力训练：功能和形态适应十周训练。

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The literature suggests that muscular strength development can be inhibited when endurance and strength training programs are combined. The purpose of this study was to examine the effects of strength and endurance training programs, individually and in combination, on performance changes and associated muscle adaptations. Sedentary males (n=30) were randomly assigned to one of three training groups: strength-only (STR), endurance-only (END), or combined strength and endurance (COM). Subjects trained three days per week for ten weeks. Strength training consisted of select upper and lower body resistance exercises (three maximal effort sets, five to seven repetitions per set). Endurance training consisted of continuous cycling for 50 min at 70% heart rate reserve (HRR). Subjects in COM engaged in both the strength and endurance training programs on the same day. Anthropometric characteristics, strength, and peak oxygen uptake (cycling) were measured; biopsies were taken from the vastus lateralis muscle; and computed tomography (CT) scans were performed on mid-thigh before and after ten weeks of training. Groups STR and COM showed significant (p<0.05) increases in: one-repetition maximum squat (23%, 22%) and bench press (18%, 18%); vertical jump (6%, 9%); lean body weight (3%, 5%); mid-thigh girth (3%, 4%); fast twitch (FT) muscle fiber area (24%, 28%); mean muscle fiber area (21%, 23%); thigh extensor (12%, 14%) and flexor (7%, 6%) areas. All groups exhibited significant increases in peak oxygen uptake following training END (18%), COM (16%), and STR (9%). These results suggest that combining strength and endurance training programs can produce significant concurrent gains in muscular strength and power, muscle hypertrophy, and peak oxygen uptake.... combined train

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