加压训练对中老年人肌肉适能的影响与优势

KAASTU training for muscle fitness in the middle-aged and elderly adults:effects and strengths

背景:加压训练具有结合小负荷运动就可以达到与传统高强度抗阻运动类似的训练效果,故而近年来广泛应用在竞技体育、运动健身、医疗康复等领域,但加压训练对中老年人肌肉适能影响有关的评述鲜见。目的:通过对国内外加压运动对中老年人肌肉适能的全面综述,进一步解释及验证加压训练在中老年人运动中的安全性、实用性及便捷性,为中老年人选择安全有效的运动方式提供科学的建议。方法:搜寻截止至2019年10月,包括Elsevier、PubMed、Springer、维普中文期刊服务平台、CNKI中文资料总库的文献数据库以及台湾学术文献数据库,检索有关加压训练、血流限制、肌肉适能等的中英文文献,并根据研究需要确立相应的入选标准,对最终所得文献进行筛选。结果与结论:①加压结合小负荷运动能够有效提高中老年人的肌肉量,对于预防中老年人肌肉萎缩有着正向效益;②加压训练结合小负荷运动能有效提高下肢肌力,有利于减少运动损伤,提高生活质量;③加压训练对中老年人骨健康有正向效益,对于改善老年人骨质疏松、提升骨密度有促进作用;④相较于传统抗阻训练,加压训练具有负荷小,效果好的特点,更容易被中老年人接受。

BACKGROUND:KAASTU training combined with low-load exercise can achieve the same effect as traditional high intensity resistance exercise.Therefore,it has been widely used in competitive sports,sports fitness,medical rehabilitation and other fields in recent years.However,there are few comments on the effects of KAASTU training on muscle fitness of the middle-aged and elderly adults.OBJECTIVE:To further explain and verify the safety,practicability and convenience of KAASTU training in the middle-aged and elderly adults exercise through a comprehensive review of the muscle fitness of middle-aged and elderly adults,and to provide scientific suggestions for the middle-aged and elderly adults to choose a safe and effective exercise.METHODS:Up to October 2019,Elsevier,PubMed,Springer,VIP,CNKI and Taiwan Academic Literature Database were searched for Chinese and English literature about KAASTU training,blood flow restriction,and muscle.Corresponding selection criteria was established according to the needs of the study,followed by literature screening.RESULTS AND CONCLUSION:KAASTU training combined with low-load exercise can effectively increase the muscle mass of the middle-aged and elderly adults,and has a positive effect on the prevention of muscle atrophy in the middle-aged and elderly adults.KAASTU training combined with low-load exercise can effectively improve the muscle strength of the lower extremities,which is beneficial to reduce exercise injury and improve the quality of life.KAASTU training has positive effects on bone health of the middle-aged and elderly adults,improves osteoporosis and increases bone mineral density of the older adults.Compared with traditional resistance training,KAASTU training is characterized by lower load and better effect.Therefore,KAASTU training is easier to be accepted by the middle-aged and elderly adults.