六週高強度間歇訓練後冷水浸泡介入對下肢肌力及肌耐力表現之影響
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2020
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背景：有些運動員會在高強度訓練或比賽後，透過冷水浸泡作為避免遲發性肌肉痠痛和加速恢復的手段，但研究也指出在阻力訓練後長期實施冷水浸泡可能會降低肌肉合成及抑制肌力表現的成長。高強度間歇訓練也是運動員經常採用的訓練方式，惟若在高強度間歇訓練後進行冷水浸泡，對肌力表現是否亦有負面影響，仍待釐清。目的：探討六週高強度間歇運動後冷水浸泡介入對下肢肌力及肌耐力之影響。方法：受試者為10名體育系男性 (年齡：23.2 ± 2.7歲)，於跑步機上進行為期六週，每週2次 (共12次) 之高強度間歇跑步訓練，每次訓練強度為90~95% HRmax持續4分鐘，主動恢復為70% HRmax持續3分鐘，共四組循環。所有受試者並依隨機分派方式將其下肢分為冷水浸泡腳及控制腳，於每次訓練後冷水浸泡腳進行10分鐘10 ℃的冷水浸泡，控制腳則不進行任何處理，並檢測訓練前 (前測)、第三週訓練後 (中測) 及第六週訓練後 (後測) 之膝伸展最大肌力、膝伸展肌耐力 (40 % 1RM*反覆次數) 及大腿肌肉量。所得數據以二因子重複量數變異數分析進行統計處理。結果：(1) 最大肌力：冷水浸泡腳在中測 (53.5 ± 10.2 kg) 及後測 (54.3 ± 10.1kg) 均顯著低於控制腳 (中測：55.7 ± 9.5kg、 後測：56.8 ± 9.4kg；p< .05)，且控制腳中測 (↑ 3.9 %) 及後測 (↑ 5.8 %) 之最大肌力均顯著大於前測 (p < .05)。(2) 肌耐力：冷水浸泡腳之中測 (591.3 ± 184.1 kg) 及後測 (629.7 ± 192.3 kg) 均顯著低於控制腳 (中測：680.1 ± 173.2 kg、後測：755.0 ± 182.1 kg；p < .05)，冷水浸泡腳與控制腳之中測與後測均顯著高於前測，但僅控制腳之後測顯著高於中測 (p < .05)。(3) 肌肉量：不論處理或時間因子均無顯著差異。結論：連續六週高強度間歇訓練後進行冷水浸泡，不利於最大肌力及肌耐力表現之進步。
Introduction: Cold water immersion (CWI) is an alternative strategy for some athletes to avoid DOMS and accelerate recovery after high intensity training or competitions. However, several studies had indicated that long-term CWI may reduce muscle synthesis rate and muscle strength. High intensity interval training (HIIT) is also a mode usually used by athletes. It still needs to be clarified whether cold water immersion after high intensity interval training has a negative effect on muscle strength. Therefore, the purpose of this study was to investigate the influence of CWI following HIIT exercises on lower limb strength and muscular endurance during six weeks. Methods: A total of 10 active males (age: 23.2 ± 2.7 years) performed HIIT on a treadmill for 6 weeks, 2 times per week (12 times in total). The training intensity of each time was 90~95% HRmax for 4 minutes, and the active recovery was 70% HRmax for 3 minutes, a total of 4 cycles. All subjects’ legs were randomly divided into two treatments: cooled leg and control leg. After each training, the cooled leg was immersed in cold water for 10 minutes at 10 °C. The control leg was not treated. Data were collected from the first test before training (PRE), the second test after the third week (MID), and the third test after the sixth week (POST), as regards the knee extension muscle strength, knee extension muscular endurance (40% 1RM* repeated times) and thigh muscle mass. The obtained data were statistically processed by two-way repeated-measures ANOVA analysis. Results: (1) Muscle strength: The muscle strength of the cooled leg (MID: 55.7 ± 9.5 kg, POST: 56.8 ± 9.4 kg; p< .05) was significantly lower than that of the control leg in the MID (53.5 ± 10.2 kg) and the POST (54.3 ± 10.1 kg), and the muscle strength of the control leg in the POST (↑ 5.8 %) and the MID (↑ 3.9 %) were significantly greater than that of the PRE (p < .05). (2) Muscular endurance: The muscular endurance of the cooled leg (MID:591.3 ± 184.1 kg, POST:629.7 ± 192.3 kg) was significantly lower than that of the control leg in the MID (680.1 ± 173.2 kg) and the POST (755.0 ± 182.1 kg). And themuscular endurance of the cooled leg and control leg in the MID and POST were significantly higher than that of the PRE, but only that of the control leg in the POST was significantly higher than that of the MID (p< .05). (3) Muscle mass: There were no significant differences in treatment or time factor. Conclusion: Cold water immersion after 6 weeks of high intensity interval training attenuates the improvement of muscle strength and muscular endurance.
Introduction: Cold water immersion (CWI) is an alternative strategy for some athletes to avoid DOMS and accelerate recovery after high intensity training or competitions. However, several studies had indicated that long-term CWI may reduce muscle synthesis rate and muscle strength. High intensity interval training (HIIT) is also a mode usually used by athletes. It still needs to be clarified whether cold water immersion after high intensity interval training has a negative effect on muscle strength. Therefore, the purpose of this study was to investigate the influence of CWI following HIIT exercises on lower limb strength and muscular endurance during six weeks. Methods: A total of 10 active males (age: 23.2 ± 2.7 years) performed HIIT on a treadmill for 6 weeks, 2 times per week (12 times in total). The training intensity of each time was 90~95% HRmax for 4 minutes, and the active recovery was 70% HRmax for 3 minutes, a total of 4 cycles. All subjects’ legs were randomly divided into two treatments: cooled leg and control leg. After each training, the cooled leg was immersed in cold water for 10 minutes at 10 °C. The control leg was not treated. Data were collected from the first test before training (PRE), the second test after the third week (MID), and the third test after the sixth week (POST), as regards the knee extension muscle strength, knee extension muscular endurance (40% 1RM* repeated times) and thigh muscle mass. The obtained data were statistically processed by two-way repeated-measures ANOVA analysis. Results: (1) Muscle strength: The muscle strength of the cooled leg (MID: 55.7 ± 9.5 kg, POST: 56.8 ± 9.4 kg; p< .05) was significantly lower than that of the control leg in the MID (53.5 ± 10.2 kg) and the POST (54.3 ± 10.1 kg), and the muscle strength of the control leg in the POST (↑ 5.8 %) and the MID (↑ 3.9 %) were significantly greater than that of the PRE (p < .05). (2) Muscular endurance: The muscular endurance of the cooled leg (MID:591.3 ± 184.1 kg, POST:629.7 ± 192.3 kg) was significantly lower than that of the control leg in the MID (680.1 ± 173.2 kg) and the POST (755.0 ± 182.1 kg). And themuscular endurance of the cooled leg and control leg in the MID and POST were significantly higher than that of the PRE, but only that of the control leg in the POST was significantly higher than that of the MID (p< .05). (3) Muscle mass: There were no significant differences in treatment or time factor. Conclusion: Cold water immersion after 6 weeks of high intensity interval training attenuates the improvement of muscle strength and muscular endurance.
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冷療, 運動後恢復, 高強度運動, 肌肉適能, cryotherapy, post-exercise recovery, high intensity training, muscle fitness