血流限制训练的方法学因素及潜在安全性问题
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摘要
血流限制训练是指为实现特定目的,单独进行血流限制或血流限制结合低强度运动的方法。由于能够以低强度运动达到高强度运动带来的提高肌肉质量和力量的效果,血流限制训练受到了康复、健身和训练人群的广泛关注。然而,由于涉及的训练变量较多,有效发挥血流限制训练效果需要考虑到众多方法学问题,且使用人群往往首先关注该方法的安全性。通过对国内、外相关文献进行整理与总结,以血流限制力量训练为主,对影响血流限制训练效果的相关方法学变量以及血流限制训练的安全性问题进行阐述,并基于相关文献证据总结了血流限制训练的方法。不同的方法学因素对血流限制训练效果的影响不一,建议上肢袖带宽度小于下肢,血流限制压力为40%～80%AOP(静息动脉血流闭塞压),训练强度为20%～40%1RM/MVC(只能一次举起的最大重量/最大自主收缩力量),训练量为45～80次(分多组完成),间歇时间为30～60 s,训练频率为每周2～3次,单关节和多关节运动方式均适宜,持续加压能产生更大的代谢压力。在可控的环境下,普通人群可以相对安全地进行血流限制训练,而患有心血管疾病的人群应在专业人士和医生的指导下慎重尝试。
Blood ?ow restriction training refers to a blood ?ow restriction method used alone or combined with low-intensity exercise for speci?c purposes. Blood ?ow restriction training has received extensive attention from rehabilitation, ?tness and training populations due to the same effect as high-intensity training to improve muscle mass and strength with low intensity.However, due to the large number of training variables involved, the effective use of blood ?ow restriction training needs to consider a large number of methodological issues, the ?rst concern of population using the method is safety. Through collation and summary of related literatures at home and abroad, the paper focuses on blood ?ow restriction on strength training, and elaborates the relevant methodological variables impacting the effect of blood ?ow restriction training and the safety of blood ?ow restriction training, then summarize the methods of blood ?ow restriction training based on relevant literature evidence. Different methodological factors have different effects on blood ?ow restriction training. It is recommended that upper limb cuff width is smaller than lower limb; 40%～80% AOP(arterial occlusive pressure) for pressure; 20%～40%1 RM/MVC(1 Repetition Maximum/maximum voluntary contraction) for training intensity;45-80 repetitions for training volume(multiple groups); intermittent time is 30～60 s; training frequency is 2～3 times a week; single joint and multiple joints exercise are both suitable; continuous pressure can produce greater metabolic stress. In a controlled environment, the general population can perform blood ?ow restriction training relatively safely, and people with cardiovascular disease should try cautiously under the guidance of professionals and doctors.
Blood ?ow restriction training refers to a blood ?ow restriction method used alone or combined with low-intensity exercise for speci?c purposes. Blood ?ow restriction training has received extensive attention from rehabilitation, ?tness and training populations due to the same effect as high-intensity training to improve muscle mass and strength with low intensity.However, due to the large number of training variables involved, the effective use of blood ?ow restriction training needs to consider a large number of methodological issues, the ?rst concern of population using the method is safety. Through collation and summary of related literatures at home and abroad, the paper focuses on blood ?ow restriction on strength training, and elaborates the relevant methodological variables impacting the effect of blood ?ow restriction training and the safety of blood ?ow restriction training, then summarize the methods of blood ?ow restriction training based on relevant literature evidence. Different methodological factors have different effects on blood ?ow restriction training. It is recommended that upper limb cuff width is smaller than lower limb; 40%～80% AOP(arterial occlusive pressure) for pressure; 20%～40%1 RM/MVC(1 Repetition Maximum/maximum voluntary contraction) for training intensity;45-80 repetitions for training volume(multiple groups); intermittent time is 30～60 s; training frequency is 2～3 times a week; single joint and multiple joints exercise are both suitable; continuous pressure can produce greater metabolic stress. In a controlled environment, the general population can perform blood ?ow restriction training relatively safely, and people with cardiovascular disease should try cautiously under the guidance of professionals and doctors.
引文
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