4周高强度间歇跑与有氧持续跑训练对跑步效率的比较研究

The Comparison and Research on 4 Weeks High Intensity Running and Long Slow Distance Running’s Impacts on Running Economy

研究目的:比较有氧持续跑(70%vVO2max 40min)、100%vVO2max的短时间(15s)间歇跑和100%vVO2max的长时间(30s)间歇跑训练对改善运动员跑步效率的不同效果,希望能为中长跑训练处方的制定提供实验依据。研究方法:男性田径运动员18名,年龄20.8±2.1岁,身高173.6±4.5cm,体重66.0±6.4kg,体脂肪10.8%±3.3%,最大摄氧量62.55±6.78ml/kg/min,最大摄氧量速度17.0±1.1。实验对象随机分成3组:①40min70%最大摄氧量速度下的有氧持续跑训练组;②间歇跑30/15训练组;③间歇跑15/15训练组。实验前后的基础指标测试:①一次跑台递增负荷直至力竭测试受试者的最大摄氧量速度和最大摄氧量;(②一次跑台固定负荷(12km/h)测试受试者的(Running economy,RE)跑步效率。研究结果:间歇跑30/15训练组训练后跑步效率较训练前明显改善(P<0.05),间歇跑15/15训练组和40min70%最大摄氧量速度持续跑训练组训练前后无显著性差异。研究结论:高强度间歇跑训练对于运动员跑步效率的改善效果好于有氧持续跑训练,最大摄氧量速度(Velocity associated with VO2max,vVO2max)可以作为中长跑训练的强度指标。

For comparison with long slow distance running （ 70% VO2 max , 40min） , 30/15 interval training （ 100% vVO2 max ） and 15/15 interval training （ 100% VO2 max ） influence on athlete＇ s running economy, provide experimental evidence for drafting middle--distance race training prescription. Methods： eighteen track athletes, male,age 20. 8 ±2. lyr,height 173.6!4. 5cm,weight 66.0±6.4 kg,percent body fat 10.8 ±3. 3%,VO2max 62. 55±6.78 ml/kg min, VO2 max17. 0±1.1. Randomly divided into three groups： ①Long slow distance running at 70%VO2 max;②30/ 15 interval training （30s running at 100% VO2max followed by 15s active resting at 50% VO2 max） ; ③15/15 interval training （15s running at 100~/00 VO2max followed by 15s active resting at 50% VO2max）. The following tests were completed before and after 4--weeks training： @One incremental treadmill test until exhaustive to determine VO2 max @One submaximal constant intensity test（12km, h^-1）to determine running economy（RE）. Results： The RE is re- duced obviously after the 30/15 interval running（P〈0. 05）, and for 15/15 interval running and long slow distance running, there is no remarkable difference between pretraining and posttraining. Conclusion： High--intensity （100% VO2max） of interval running has a better improvement than long slow distance running to reduce RE. And the VO2 max can be regarded as an intensity index of the middle--distance training.