血流限制训练促进人体健康体适能:历史、现状、争议

Blood Flow Restriction Training for Human Health and Fitness: History, Current Situation, Controversy

目的:为了探讨血流限制训练的历史脉络、研究现状以及存在的争议。方法:通过文献资料、逻辑分析、归纳总结等研究方法梳理血流限制训练的历史脉络,进一步分析、验证其对人体健康体适能的效果以及对其存在的争议进行剖析归因。结果与结论:血流限制训练可成为传统高强度力量训练的可行替代方式,对不同人群的健康都具有积极促进作用;负荷强度≤40%1RM的血流限制训练对肌肉适能具有正向效益,在特定条件下可提高肌肉的最大力量及横截面积;血流限制训练可通过增加机体VO2max、改善血管内皮功能和外周血循环、提高心脏代谢能力达到促进心肺耐力的目的;此外,血流限制训练结合小负荷运动能够有效改善人体身体成分、显著降低体脂肪量增加幅度。提示:加压压力取值与训练的安全性是紧密相连的,对不同人群的合理加压压力取值是需要进一步监控和评估的。

Objective:to explore the history,research status and controversy of blood flow restriction training.Methods:the historical context of blood flow restriction training was combed through literature,logical analysis,induction and summary,and the effect of blood flow restriction training on human health and physical fitness was further analyzed and verified,as well as the existing disputes were analyzed and attributed.Results and conclusion:blood flow restriction training can be a feasible alternative to traditional high-intensity strength training,which can promote the health of different groups.Blood flow restriction training with load intensity≤40%1RM has a positive effect on muscle fitness,and can improve the maximum muscle strength and cross-sectional area under certain conditions.Blood flow restriction training can promote cardiopulmonary endurance by increasing the body's VO2max,improving vascular endothelial function and peripheral blood circulation,and improving cardiac metabolism.In addition,blood flow restriction training combined with low-load exercise can effectively improve the body composition and significantly reduce the increase of body fat.It is suggested that the value of pressure is closely related to the safety of training,and it is necessary to further monitor and evaluate the reasonable value of pressure for different groups.