抗阻训练增肌个体有效性及影响因素研究  

Individual Muscle Hypertrophy Response and Influencing Factors of Resistance Training

作　　者：杨晓琳[1] 李晓霞[2] 吴剑[3] 段佳妍 何子红[4] YANG Xiaolin;LI Xiaoxia;WU Jian;DUAN Jiayan;HE Zihong(Beijing Sport University,Beijing 100084,China;Shandong Sport University,Jinan 250102,Shandong China;Capital University of Physical Education and Sports,Beijing 100091,China;China Institute of Sport Science,Beijing 10006l,China)

机构地区：[1]北京体育大学,北京100084 [2]山东体育学院,山东济南250102 [3]首都体育学院,北京100091 [4]国家体育总局体育科学研究所,北京100061

出　　处：《北京体育大学学报》2022年第10期101-113,共13页Journal of Beijing Sport University

基　　金：国家重点研发计划项目“运动健康促进效果个体差异的生物学机制与健身指导方案”(项目编号:2018YFC2000602);中央高校基本科研业务费专项资金资助课题(项目编号:2021TD003)。

摘　　要：目的:比较抗阻训练增肌无效者改变强度后的效果变化,分析不同强度抗阻训练增肌有效性及影响因素,为成年人选择个体化、精准健身指导方案获得最大健康益处提供依据。方法:共进行2轮不同强度合计24周的抗阻训练。先进行第1轮12周中等强度(70%1 RM)抗阻训练(MIRT,n=206人),36周洗脱期后,MIRT无效者再进行第2轮12周高强度(87%1 RM)抗阻训练(HIRT,n=29人)。MIRT与HIRT前后测试卧推/深蹲1 RM、身体成分和肌肉厚度。计算个体Cohen’s d效果量(ES),ES<0.2为无效,ES≥0.2为有效,通过多重线性逐步回归进行增肌效果影响因素分析。结果:(1)MIRT后,肌肉含量平均增加1.11%(-4.84%~8.38%,P<0.05,无效率64%),股直肌厚度平均增加0.15 cm(-0.44~0.67 cm,P<0.05,无效率33%);HIRT肌肉含量平均提高1.31%(-2.86%~5.29%,P<0.05,无效率55%),股直肌厚度平均增加0.11 cm(-0.15~0.53 cm,P<0.05,无效率48%)。(2)33%的MIRT肌肉含量增加无效者,更换HIRT后有效提高了肌肉含量,33%的MIRT股直肌厚度增加无效者,更换HIRT后有效增加了股直肌厚度。(3)初始脂肪含量(%)和性别(男0,女1)构建的线性逐步回归模型可以预测肌肉含量提高效果并可解释8.9%的效果差异;初始股直肌厚度和深蹲1 RM构建的线性逐步回归模型可以预测股直肌厚度增加效果并可解释21.4%的效果差异。结论:不同强度抗阻训练增肌有效率在36%~67%,通过改变训练强度可以提高约1/3增肌无效者的训练效果;初始脂肪含量和性别、初始股直肌厚度和深蹲1 RM分别是肌肉含量、股直肌厚度增加效果的影响因子,但解释度较低,今后需纳入其他因素进一步分析。Purpose:This research aims to compare the individual muscle hypertrophy response of non-responders tostandard resistance training,analyze the response of resistance trainings with different intensity and the influencingfactors,and provide recommendations of tailored exercise protocols for adults to obtain maximum health benefits.Methods:24-week resistance training which included two phases with 2 different intensities was completed.Physical inactivity adults completed 12-week Moderate(70%1 RM)Resistance Training(MIRT,n=206)in Phase 1,andnon-responders of MIRT completed High-load(87%1 RM)Resistance Training(HITR,n=29)in Phase 2 after a36-week washout period.Body composition,ultrasonic muscle thickness,1RM back squat and 1RM bench press weretested before and after MIRT and HIRT.Each subject’s effect size(Non-Responders:ES<0.2;Responders:ES≥0.2)was calculated.The predictable factors of the muscle hypertrophy response of resistance training were analyzed throughmultiple linear stepwise regression.Results:(1)after MIRT,lean mass%(LM)increased by an average of 1.11%(-4.84%~8.38%,P<0.05,non-response:64%),rectus femoris thickness(RF)increased by an average of 0.15 cm(-0.44 cm~0.67 cm,P<0.05,non-response:33%).LM increased by an average of 1.31%(-2.86%~5.29%,P<0.05,non-response:55%)and RF increased by an average of 0.11cm(-0.15 cm~0.53 cm,P<0.05,non-response:48%)in HIRT.(2)33%of LM non-responders of MIRT enhanced their LM in HIRT,and 33%of RF non-respondersof MIRT enhanced their RF in HIRT.(3)The linear stepwise regression model constructed by baseline fat mass%(%)and gender(male 0,female 1)could explain 8.9%variance of the LM increasing.The linear stepwise regressionmodel constructed by baseline RF(cm)and Squat 1RM(kg)could explain 21.4%variance of the RF increasing.Con-clusion:the responders’rates of MIRT and HIRT were 36%~67%,1/3 of the non-responders could enhance theirtraining response after changing the training intensity.Baseline fat mass percent and gender were the factors which couldinfluence the LM response

关 键 词：抗阻训练 肌肉含量 股直肌厚度 个体效果 

分 类 号：G804.2[文化科学—运动人体科学]