系统耐力和抗阻训练对老年人肌肉力量和耐力表现的效果：一项随机对照试验。
Efficacy of systematic endurance and resistance training on muscle strength and endurance performance in elderly adults--a randomized controlled trial.
机构信息
Institute for Sports-, Alpine Medicine and Health Tourism, University for Health Sciences, Medical Informatics and Technology, Hall i. T., Austria.
出版信息
Wien Klin Wochenschr. 2009;121(23-24):757-64. doi: 10.1007/s00508-009-1273-9.
BACKGROUND
Aging is associated with loss in both muscle mass and the metabolic quality of skeletal muscle. A major part of these changes is associated with an age-related decrease in the level of physical activity and may be counteracted by endurance training (ET) and resistance training (RT).
OBJECTIVE
Since both muscle strength and aerobic power decrease with age, we investigated what form of training might be best for improvements in physical performance in the elderly. In detail, we wanted to know whether systematic ET can augment muscle strength and/or whether systematic RT can augment the aerobic power of healthy elderly adults.
METHODS
Forty-two volunteers (32 women, 10 men) were recruited for the study and randomized into three groups: 13 persons undertook a continuous 6-month ET program, 15 undertook a continuous 6-month RT program and 14 served as a control group. All persons performed a cycling test to measure aerobic power (VO(2max)) and maximum workload (W(max)) before and after the training period. Maximum strength was determined from one repetition maximum (1-RM).
RESULTS
After 6 months of RT, maximum strength increased by an average of 15% for leg press (P < 0.01), 25% for bench press (P < 0.01) and 30% for bench pull (P < 0.001); ET showed no effect on maximum strength except for the 1-RM in bench pull. Aerobic power improved by 6% in the ET group and by 2.5% in the RT group, neither of which was significant. Maximum workload improved significantly by 31% in the ET group (P < 0.001) and by 6% in the RT group (P = 0.05). ET resulted in a significant 5.3% reduction of body fat (P < 0.05), whereas only RT increased lean body mass by 1.0 +/- 0.5 kg.
CONCLUSION
RT leads to a genuine increase in lean body mass and muscle strength in healthy elderly adults and is therefore the best method for treatment of amyotrophia. ET appears to be the most efficacious training mode for maintaining and improving maximum aerobic power in the elderly and should be viewed as a complement to RT. The loading intensity to promote hypertrophy should approach 60-80% of 1-RM with an exercise volume ranging from 3 to 6 sets per muscle group per week of 10-15 repetitions per exercise. ET should be performed on two days per week controlled by a heart rate according to 60% of VO(2max) and an exercise volume ranging from 30 to 60 minutes per week.
背景
衰老与肌肉质量和骨骼肌代谢质量的下降有关。这些变化的主要部分与与年龄相关的体力活动水平下降有关，并且可以通过耐力训练（ET）和抗阻训练（RT）来对抗。
目的
由于肌肉力量和有氧能力随着年龄的增长而下降，我们研究了哪种形式的训练最适合改善老年人的身体表现。具体来说，我们想知道系统的 ET 是否可以增强肌肉力量，或者系统的 RT 是否可以增强健康老年人的有氧能力。
方法
招募了 42 名志愿者（32 名女性，10 名男性）进行研究，并随机分为三组：13 人进行了为期 6 个月的连续 ET 计划，15 人进行了为期 6 个月的连续 RT 计划，14 人作为对照组。所有人在训练前后都进行了一项自行车测试，以测量有氧能力（VO2max）和最大工作量（Wmax）。最大强度是从一次重复最大（1-RM）中确定的。
结果
经过 6 个月的 RT，腿部按压的最大强度平均增加了 15%（P < 0.01），卧推增加了 25%（P < 0.01），卧拉增加了 30%（P < 0.001）；ET 对最大强度没有影响，除了卧拉的 1-RM。ET 组的有氧能力提高了 6%，RT 组提高了 2.5%，均无显著意义。ET 组的最大工作量显著提高了 31%（P < 0.001），RT 组提高了 6%（P = 0.05）。ET 导致体脂减少 5.3%（P < 0.05），而只有 RT 增加了 1.0 +/- 0.5 公斤瘦体重。
结论
RT 导致健康老年人瘦体重和肌肉力量的真正增加，因此是治疗肌萎缩症的最佳方法。ET 似乎是维持和提高老年人最大有氧能力最有效的训练模式，应视为 RT 的补充。促进肥大的负荷强度应接近 1-RM 的 60-80%，每周每组肌肉群进行 3-6 组，每组 10-15 次。ET 应每周进行 2 天，根据 60%的 VO2max 控制心率，并每周进行 30-60 分钟的运动。
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