针对久坐年轻女性的训练指南

针对久坐年轻女性的训练指南

Training Guidance for Sedentary Young Women

一项2017年的研究表明，将力量训练与心肺训练结合，对初入职场的女性的健康有着诸多益处。

A 2017 study shows the health benefits of combining cardiovascular and strength training for women early in

研究综述：Kyröläinen, H., et al. 2017.力量与耐力的混合训练对健康年轻女性的身体机能和生理指标的影响。The Journal of Strength and Conditioning Research, 32(6), 1554–61.

Study reviewed:Kyröläinen, H., et al. 2017. Effects of combined strength and endurance training on physical performance and biomarkers of healthy young women.The Journal of Strength and Conditioning Research, 32(6), 1554–61.

大学生经常会参加运动健身的相关研究，因此研究人员对如何提高他们的肌肉力量与心血管机能有着足够的了解。但科学家们对25-30岁的久坐女性了解的并不多，这些女性大部分都刚刚从校园步入职场。Kyröläinen等人（2017）开始着手于缩小对两种群体认知的差距。

Researchers know a lot about improving muscular strength and cardiovascular endurance in college-age students, since they often participate in fitness studies. But scientists don’t know so much about sedentary women aged 25–30, most of whom are transitioning from college to work. Kyröläinen et al. (2017) set out to narrow this knowledge gap.

研究人员指出，25-30岁年龄段的许多职业女性很难找到时间来完成世界卫生组织（World Health Organization）和美国疾病控制与预防中心（Centers for Disease Control and Prevention）等组织提出的锻炼建议。此外，关于此类女性的最佳训练量和训练进展的相关研究也少有发表。

The researchers noted that many working women in the 25–30 age group struggle to find time to meet exercise recommendations from groups like the World Health Organization and Centers for Disease Control and Prevention. Moreover, there is little published research on optimal training volumes and exercise progressions for these women.

Kyröläinen的项目有助于阐明一些事实。该项目团队发现存在一种针对心血管机能与力量的混合训练计划，该计划能够提高久坐女性的健康参数指标。该研究仅关注于锻炼的作用，除了监测参与者的饮食之外，并不给予任何营养的控制与建议。

Kyröläinen’s project helps clarify things. The team’s research found that a combined cardiovascular endurance and muscular strength program improved several parameters of health and well-being in sedentary young women. The study focused solely on the impact of exercise—there was no nutritional component beyond monitoring the volunteers’ diets.

受试者

Participants

17名办公室久坐女性自愿参与了该项研究。这些女性（年龄25-30岁;65%的人超重或肥胖;29%体重正常；6%体重偏轻）被告知不要在研究期间的9周内参与任何形式的其他体育运动。Kyröläinen团队没有给予受试者饮食干预，鼓励受试者维持她们原有的饮食结构，但需要她们每周记录3天（包括一天周末）的饮食日记。

Seventeen sedentary women who worked primarily in office jobs volunteered for the study. The women (aged 25–30; 65% with overweight or obesity; 29% with normal weight; 6% who were underweight) were instructed not to begin any other sports activities or exercise programs during the 9 weeks of the study. Kyröläinen’s team provided no dietary intervention, but participants were encouraged to maintain their current diets and asked to complete 3-day food diaries (with one weekend day) for every week of the study.

测试与跟踪记录

Testing and Tracking

研究小组收集了训练前、中、后的各种测试方法。

The research team gathered various measurements before, during and after the training period.

有氧能力。该测试使用功率自行车作为测试工具，每位受试者初始负载为75W，每2分钟增加25W进行递增强度运动，直到受试者力竭。

Aerobic capacity.Using a cycle ergometer, each participant began with a 75-watt load, which increased by 25 watts every 2 minutes until she reached exhaustion.

最大力量。最大力量可以使用腿举机和卧推架来测试，在腿举和卧推动作轨迹的中点可以测得受试者上下肢伸肌的最大等长收缩力量。同时，该团队也对受试者进行1RM极限重量与10RM全关节范围的伸膝测试。

使用测力计测量受试者固定直立姿态下腹肌与背肌的力量，受试者进行背伸测试（保持3秒）与卷腹测试来测量腰腹的最大等长力量。

Maximal strength.The subjects’ maximal isometric leg extension and arm extension forces were measured at the midpoint of movement on a leg press and bench press. They also did a 1-repetition maximum and a 10-RM set of full-range-of-motion leg extension. A strain gauge measured force in the abdominal and back muscles in a fixed vertical position.

Participants completed maximal isometric extension for the back (3-second hold) and flexion for the abdominals.

实验室测试。血样可以记录受试者的总胆固醇、高密度脂蛋白胆固醇、低密度脂蛋白胆固醇、葡萄糖、甘油三酯（血脂）、睾酮、皮质醇和雌二醇的水平。

Lab tests.Blood samples documented participants’ levels of total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, glucose, triglycerides (blood fats), testosterone, cortisol and estradiol.

身体成分：生物电仪器可以分析电流通过人体组织时的电阻。这项测试估量了人体的总含水量，从而预测了人体脂肪和肌肉的比例。

Body composition.Bio-electrical impedance analysis determined electrical opposition to the flow of an electric current through body tissues. The test estimates total body water, which predicts the percentages of fat and muscle in the body.

训练计划

Training Program

受试女性每周训练3次，共持续9周。前7周，每位受试者每周进行2次力量训练（根据个性化的训练大纲每周更新训练内容）和1次心肺训练。

The women trained three times a week for 9 weeks. For each of the first 7 weeks, they did two strength training workouts (updated each week with individualized training guidelines) and one cardiovascular training session.

在最后2周里，每位受试者进行1次力量训练和2 次心肺训练。

In the last 2 weeks, they did two cardiovascular endurance workouts and one strength training session per week.

前期的心血管机能的训练时间为30分钟，受试者通过研究人员的引导进行室内自行车训练。在持续9周训练的最后阶段，训练时间逐渐增加到55分钟。

The cardio workouts started with 30 minutes of researcher-led indoor cycling, progressing to 55 minutes by the end of the 9-week study. The women trained at 85%–91% of maximal oxygen uptake, which is a hard-to-very-hard exercise intensity.

表格1显示了第1周和第8周的抗阻训练计划的要素，包括训练动作、训练组数、每组重复次数、平均负荷等。在训练计划的前期阶段，组间歇的恢复时间为45-60秒。随着训练强度的增加，组间恢复时间提高到120-150秒。另外还需注意表格中两周训练在组数、次数、强度与负荷上的变化。

For the resistance training program, Table 1 shows the exercises, sets, repetitions and average loads in week 1 and week 8. The recovery interval between sets was 45–60 seconds at the start of the training. As intensity increased over the course of the study, recovery progressed to 120–150 seconds. Notice the progression in sets, repetitions, intensity and load shown in the table.

Results and Discussion

研究人员对受试者在训练计划前期、训练计划中期（4周后）与9周的训练结束后（表2）都进行了测试。训练计划中期（4周后）的测试为观察受试者身体适应的节奏提供了一个颇有趣味的视角。比如，在第9周时受试者的最大摄氧量平均提高了8.5%，但其实最大摄氧量在第四周时就已经提高了6.9%。这是一个激动人心的结果，因为受试者在前四周只进行了每周一次的有氧训练。Kyröläinen 等人表明在早先的一项针对久坐人群的12-14周的研究中，训练使受试者的最大摄氧量提高了13-20%。当然，初始健康水平、训练强度、周训练频率和周训练时间都是影响有氧能力改善程度的因素。

The researchers tested participants at the start of the study, at the midpoint (after 4 weeks) and after the 9-week program (see Table 2). Midpoint testing provided intriguing insight into the timing of their physical adaptations. For instance, while maximal aerobic capacity increased by an average of 8.5% by week 9, it had already risen 6.9% by week 4. This is a fascinating result because participants completed only one cardio workout a week in those first 4 weeks. Kyröläinen et al. said previous 12- to 14-week studies with similar sedentary populations produced approximately 13%–20% increases in maximal aerobic capacity. Naturally, initial fitness level, exercise training intensity, weekly frequency and weekly duration all factor into the varying degrees of aerobic improvement.

最大等长伸膝力量在第9周时增加了28.9%，在第4周时增加了11.2%。相比而言，最大等长卧推力量增加了7.8%，但这是在训练中期（第4周）以后才出现的变化。因此，第四周的测试显示，久坐女性的上下肢的训练适应性变化发生在训练周期内的不同时期。

Maximal isometric leg extensor strength increased 28.9% in the 9 weeks, with an 11.2% improvement occurring by week 4. In contrast, the study noted an average maximal isometric bench press increase of 7.8%, but that change occurredaftermidpoint testing. Thus, the 4-week measurements show that upper- and lower-body adaptations happened at different times in this sedentary group of women.

全幅度腿举力量的1RM提高了32%，10 RM提高了46%。等长卷腹力量在第9周时增加了27.2%。但在第4周时就已经达到了25%的增幅。与之相似，等长背伸的力量在第4周增加了16.1%，但之后便没有增加。同上文所说，训练计划中期（4周后）的测试为观察受试者身体适应的节奏与量级提供了一些颇有趣味的数据。

Full-range-of-motion leg extension increased 32% in the 1-RM and 46% in the 10-RM. Isometric abdominal-curl force bumped up 27.2% by week 9, but by week 4 the increase was already 25%. Similarly, maximal back-curl force increased 16.1% by the midpoint, with no additional improvement during the next 5 weeks of the study. Once again, this midpoint measurement provides interesting data on the timing and magnitude of adaptation in the early weeks of training.

对血液参数的研究揭示了重大的健康意义。研究发现，训练到第9周时，受试者的有益胆固醇（高密度脂蛋白胆固醇，HDL-C）会增加8.8%，这是一个相当可期的结果。研究人员还指出，受试者总胆固醇含量下降了7.6%，睾酮、葡萄糖和雌二醇水平没有变化。研究还表明，根据受试者每周的饮食日记显示，在研究期间的9周内，受试者总的食物摄入量和每日脂肪、碳水化合物和蛋白质的摄入比例都没有变化。

The blood parameter research in this study reveals significant health implications. The study found an 8.8% increase in good cholesterol (high-density lipoprotein cholesterol, or HDL-C) by week 9, a promising outcome. Researchers also noted a 7.6% decrease in total cholesterol. Testosterone, glucose and estradiol levels did not change. Note that the weekly food diaries showed no changes in total food intake or in daily percentages of fat, carbohydrate and protein over the 9 weeks of the study.

另一个有趣的发现是，9周后受试者的皮质醇水平上升了22.7%。研究人员推测，这种上升可能是因为训练提高了脂肪代谢水平，因为皮质醇是调节脂肪分解的关键激素。

Another interesting finding was a 22.7% increase in cortisol after 9 weeks. The researchers hypothesized that this increase may have been a benefit of improved fat metabolism from the training, since cortisol is a key hormone for regulating fat breakdown.

关于身体成分，该研究发现肌肉含量百分比（训练前：26.4%；训练后:26.6%）和体脂百分（训练前：32.8%；训练后：32.0%）比并没有显著变化。Kyrolainen等人注意到，先前的研究表明，当摄入的热量和营养物质随着锻炼计划发生变化时，身体成分才会有更加显著的改善。而该项研究有着不同的实验目的:观察心肺训练和抗阻训练对所测量参数的综合影响。

As for body composition, the project found no meaningful change in percent muscle mass (pretest: 26.4%; posttest: 26.6%) or percent body fat (pretest: 32.8%; posttest: 32.0%). Kyröläinen et al. note that previous studies showed more noteworthy improvements in body composition when calorie and macronutrient changes accompanied the exercise program. This investigation had a different goal: observing the combined effects of cardiovascular exercise and resistance training on all the parameters measured.

良好的研究结果

Promising Results

尽管该项研究缺乏对照组，但Kyrolainen等人通过两个间隔1周的前期测试建立了所有变量的基准线，从而将这一局限最小化。从健康的角度来看，该研究结果支持了‘进行身体活动对于健康是存在益处的’这一已知观点，包括降低心血管疾病、高血压、2型糖尿病、中风和其他慢性疾病的风险(McKinney et al. 2016)。也许最令人瞩目的研究发现是受试者第4周的测试结果，该结果表明久坐女性通过训练能够快速提高身体健康：这着实是一条是非常激动人心的消息。

Though the study lacked a control group, Kyröläinen et al. minimized this limitation by completing two pretest periods 1 week apart to establish stable baseline measurements of all variables. From a health perspective, the study results support known benefits of physical activity, including reduced risk for cardiovascular disease, hypertension, type 2 diabetes, stroke and other chronic health conditions (McKinney et al. 2016). And perhaps some of the most compelling findings were the midpoint measurements—revealing how quickly this population of sedentary women showed health improvements. That is really encouraging news.

McKinney, J., et al. 2016. The health benefits of physical activity and cardiorespiratory fitness.British Columbia Medical Journal, 58(3), 131–37.

作者：Len Kravitz, PhD

翻译：王宇晨