摘要
背景:血流限制(又称之加压训练)结合低强度抗阻训练最近被证明能促进不同人群的肌肉适应,但由于在方法上并不全然相同,到目前为止,有关这种训练方法如何影响受试者肌肉适能及相关机制依旧并不十分清楚。目的:文章针对血流限制结合低强度抗阻训练促进肌肉肥大及肌力增长的应用及可能机制等相关研究文献进行了综述,以期能提供给运动科学相关研究人员、教练及运动员在未来研究或训练实践方面提供一些有益参考。方法:检索Web of Science、美国《医学索引》、荷兰《医学文摘》和中国知网数据库,中文检索词:"血流限制训练、加压训练、阻力训练、训练量、训练频率、间歇时间、肌肉适能、肌肉肥大、低强度训练、肌肉代谢",英文检索词:"Blood flow restriction training,pressure training,resistance training,training volume,training frequency,interval time,muscle fitness,muscle hypertrophy,low intensity training,muscle metabolism"。检索截止日期为2021-03-01,根据纳入和排除标准共获得典型相关文献63篇。结果与结论:(1)血流限制训练能引起运动过程中组织低氧、pH值下降,可促进生长激素分泌与mTOR路径活化,进而增加肌肉的合成,并经其横向迁移效果,不仅可改善加压部位的肌肉适能,更能提升未加压肌群的肌力与肌横断面积,同时避免高强度阻力训练所引起的受伤风险。(2)血流限制训练效果优劣存在运动处方剂量搭配效应,即血流限制程度(50-250 mmHg)与低强度抗阻(20%-50%1RM)之间的搭配,并综合考虑加压带宽度、加压部位、训练量、频率和间歇时间等因素,据此才能获得最佳训练效果。(3)对老年人或包括运动员在内的损伤康复人群来说,低强度抗阻训练运动处方可能是一种较佳的替代训练方法,但至今有关这方面的研究欠缺。(4)结果证实,低强度阻力训练(20%-50%1RM)结合血流限制可以促进肌肉肥大及增加肌力,效果与高强度阻力训练类似,但低强度抗阻训练针对不同年龄段及不同体能水平的受试者,特别是针对那些身体存在缺陷的人,其训练效果及可能存在的风险,需要未来更多的研究数据来提供支撑。
BACKGROUND:Blood flow restriction(also known as pressure training)combined with low-intensity resistance training has been proved to promote muscle adaptation in different populations.However,it is unclear about how this training method affects the muscle fitness and related mechanism of subjects,because of the different methods.OBJECTIVE:To review the application and possible mechanism of blood flow restriction combined with low-intensity resistance training in promoting muscle hypertrophy and muscle strength growth,so as to provide some useful references for sports science researchers,coaches and athletes in future research or training practice.METHODS:Relevant literatures were searched in Web of Science,Index Medicus,EMBASE,CNKI and other databases,with“blood flow restriction training,pressure training,resistance training,training volume,training frequency,interval time,muscle fitness,muscle hypertrophy,low intensity training,muscle metabolism”as keywords in English and Chinese,respectively.The search deadline was March 1,2021.According to the inclusion and exclusion criteria,63 typical literatures were finally obtained.RESULTS AND CONCLUSION:Blood flow restriction training can cause tissue hypoxia and pH decrease in the process of exercise,promote the secretion of growth hormone and mTOR pathway activation,increase the muscle synthesis,and improve the effect of lateral migration.It can not only improve the muscle fitness of the compression part,but also enhance the muscle strength and cross-sectional area of the non-compression muscle group,and avoid the risk of injury caused by highintensity resistance training.There is a dose matching effect of exercise prescription in the effect of blood flow restriction training,that is,the matching between the degree of blood flow restriction(50-250 mmhg)and low-intensity resistance(20%-50%1RM).The best training effect can be obtained by considering the width of pressure band,pressure position,training amount,frequency and interval time.Low-intensity resistance training prescription may be a better alternative training method for the elderly or the injured rehabilitation population including athletes.However,there is a lack of research on this aspect as yet.To conclude,lowintensity resistance training(20%-50%1RM)combined with blood flow restriction can promote muscle hypertrophy and increase muscle strength,and the effect is similar to that of high-intensity resistance training.However,for subjects of different ages and different physical fitness levels,especially for those with physical defects,more data from further studies are needed to clarify the training effect and possible risks of low-intensity resistance training.
作者
余尾
宋刚
刘译文
Yu Wei;Song Gang;Liu Yiwen(School of Physical Education,Leshan Normal University,Leshan 614000,Sichuan Province,China;School of Physical Education,Southwest University,Chongqing 400715,China;Department of Physical Education,North Sichuan Medical College,Nanchong 637100,Sichuan Province,China)
出处
《中国组织工程研究》
CAS
北大核心
2022年第17期2768-2774,共7页
Chinese Journal of Tissue Engineering Research
基金
国家自然科学基金项目(31360254),项目负责人:宋刚。
关键词
血流限制
低强度抗阻
肌肉适能
生理效益
加压训练
训练量
训练频率
间歇时间
肌肉肥大
肌肉代谢
blood flow restriction
low-intensity resistance
muscle fitness
physiological benefits
pressure training
training volume
training frequency
interval time
muscle hypertrophy
muscle metabolism
