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15分钟健身就够了吗? – 译学馆
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15分钟健身就够了吗?

Are 15 Minute Workouts Good Enough?

健身计划之所以很难坚持
The lack of time is one of the main reasons
是因为很多人觉得缺乏时间
many people struggle to stick to their workout plans.
对吧?
So they say.
但忙人福音是
But luckily for you busy beavers,
健身专家舍恩菲尔德博士和他的团队研究发现
in new study by fitness expert Dr. Brad Schoenfeld and his colleagues suggests
即使健身时间少于15分钟
that you might be able to reap some benefits even when spending
你仍然能从中获益
less than 15 minutes at the gym.
在为期8周的实验里
In their 8-week experiment,
34名有1年以上抗阻训练经验的青年男性
34 college-aged male subjects with at least 1 year of resistance training experience
被分为3个实验组:高量组 中量组和小量组
was split into three differentworkout volume groups: high-volume, moderate-volume, and low volume.
各组采用相同的1组健身动作
All groups performed the same 7 exercises using
且都承受训练8到12组后力竭的负重
a load that took each set to failure within 8 to 12 reps.
唯一的不同是重复次数
The key difference between the groups is the amount of sets completed.
高量组重复5次
The high-volume group performed 5 sets of each exercise per session, resulting in 30
每周合计完成30组上肢肌群训练
and 45 sets per muscle each week,
以及45组下肢肌群训练
with the larger 45 sets done in the lower body muscle groups
中量组重复3次
The moderate volume group performed 3 sets,
每周上下肢分别训18组和27组
totaling 18 and 27 sets per muscle each week.
而小量组则仅完成1次力竭训练就够了
And the low volume group performed… just one single set per exercise, totaling only
每周上下肢肌群训练量仅为6组和9组
6 and 9 sets per muscle each week. Now,
下面到了揭露真相的时刻啦
let’s get to the nitty gritty, theresults:
并没有类似于文学作品的神转折
Unsurprising to those familiar with the literature,
果然还是练的越多
muscle growth was better with more volume performed,
肌肉增长越快
in this case the more sets performed.
高量组的增肌效果明显更好
5 sets are clearly superior if you want greatermuscle gains.
他们还监测了从50%1RM到力竭的卧推过程
They also measured muscular endurance via 50 % 1RM bench press to failure,
发现各组的耐力增长近似
all groups achieved similar improvements.
这个发现并不太出乎意料
Which again, is not too surprising,
因为8至12组的训练模式
training in the 8 to 12 rep range isn’t exactly optimal
并不是专为提高耐力而设计的
for improving endurance levels in terms of specificity.
所以算是意料之中的结果
Again, not too alarming of results.
但最神奇的事情发生在力量上
But the magic finding falls in the case ofstrength.
我们一直以为 同样强度下
Normally, we’re told that more volume
更多的训练量 会激发更大的力量
of the same intensity should lead to more strength.
曾有研究显示过这个结论
We’ve had studies showing this.
2015年的一项类似研究发现
In 2015, a study employing a similar 1, 3,
对每个过程重复1 3 5次的各组来说
and 5-set experiment found that more volume
重复次数与力量增幅成正比
via more sets led to greater strength gains.
但这项研究是在初学者中进行的
However, that study was done in beginners.
初学者或许更能在多次重复中受益
Beginners might exclusively benefit from more sets
因为他们需要更多机会
because they get more chances to develop
去熟习每个动作的技巧
their motor skills for each exercise, or,
Schoenfeld博士认为 动作越熟练
as Dr. Schoenfeld puts it, more sets can lead
训练效果就越好
to an “enhanced learning effect.”
而在这次实验中 参与者都是老手
In the present study, they used experienced lifters,
因此 动作熟练度的提升
where such an enhancement wouldn’t
亦不再明显
be as impactful. Now,
让我们回到本次实验中来
on to the current findings.
与舍恩菲尔德博士开始的假设相反
Contrary to what Schoenfeld and his colleagues initially hypothesized,
所有实验对象在1RM的深蹲和卧推中
all groups surprisingly achieved similar strength improvements
均获得了相似的力量提升
in both the squat and bench press 1 RM maxes.
这个结果表明 如果你的目标是锻炼肌肉
This ultimately means that if your goal is to get stronger,
并且不是新手
and you’re not exactly
那么仅做一组力竭训练
new to training, you might be able to get a way
就能变得强壮
with doing only one set of each exercise.
考虑到投入的时间 此发现就显得至关重要
This is a huge finding when considering the glaring differences in time commitment.
平均来看 高量组每次训练
On average,it took 68 minutes to complete a session
要花费68分钟
for the high volume group,
中量组则要花费40分钟
40 minutes for the moderate volume group,
而小量组则仅用13分钟
and only 13 minutes for the low volume group.
没错 最小化时间 最大化效果
That’s right, less than 15 minutes to maximizestrength gains. However,
然而这项研究仍然不甚完善
there are some important limitationsto consider.
它只考虑了8到12组动作后力竭的情况
The results only give us information on the 8 to 12 rep range.
而很多研究显示
We’ve had plenty of studies
采用更高负荷 3到5组动作后力竭的训练
that showed using heavier loads of 3 to 5 reps to failure
比多组数中重量的训练 力量增幅更明显
leads to more strength gains than other, higher rep ranges at equal volumes.
而且 在同样3到5组力竭的训练下
It remains to be seen whether 1 set versus 5 sets
重复1次或5次的收益差别
of 3 to 5 reps to failure will yield
仍尚待研究
similar strength improvements.
另外 实验对象并不习惯练至力竭
Also,the subjects were NOT used to taking their sets to failure.
对这种模式的不适应 也会影响结果
Trouble adapting to this style of training might have impacted the results.
高量组可能会训练过度
The higher set group could have experienced overtraining,
这就能解释为何力量增加不够明显
which would explain a lack of superior strength gains.
还有 34人的样本数量并不算大
Plus, the sample size of 34 was relatively small for a 3-group comparison.
开始参加实验的有45人
Initially there were 45 subjects, which would be enough,
但11人放弃了
but 11 dropped out.
最后 这项研究仅限于
And finally, this study only looked at young,
年轻的抗阻训练群体
college-aged resistance-trained men, so we
所以这个发现并非一定适用于其他人群
can’t necessarily apply these findings toother populations. Still,
尽管如此 此研究仍然颠覆了以往的认知
the results are quite shocking andgoes against previous norms.
如果你苦于没有时间
If you’re strapped upon time and prefer training
完成8到12次力竭的模式
in the 8 to 12 rep range, then doing
或许只完成一次这个过程
only one set of each exercise to failure might just be enough,
对于提升力量
granted your only goal is
就已经足够
to maximize strength.
但是 如果你想增肌
Sorry muscle bros, if you wan na get bigger,
你仍需练到一定的量
you still gotta hit that precious volume.
请在下方留言 让我知道你的观点
Let me know what you think about this new study in the comments below.
你是否认为这项发现符合你的经验?
Do you think the findings are similar to yourown experience?
请别忘了点赞本视频
Don’t forget to like this video and share it
并分享给你的朋友
with your strength-loving friends.
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Subscribe for more future videos, including more videos onstudy breakdowns just like this one.
感谢收看 不要忘了摄入蛋白质
As always, thank you for watching and GETYOUR PROTEIN!

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关于健身的新发现

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视频来源

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