力量训练促进健康效果的个体差异预测模型研究

The Prediction Model of Individual Differences in Health Promotion by Strength Training

目的:比较不同力量训练干预后1RM深蹲/卧推的个体变化和有效性,建立力量训练效果研究队列,分析训练效果的个体差异和复现性,探讨影响因素并构建预测模型,为制定个性化精准力量健身指导方案提供依据。方法:选取193名非规律运动成年人,先完成12周的低强度力量训练(LIST12),低效果人群再完成36周的停训(DP,n=53),其中29人再完成8周(HIST8)和12周的高强度力量训练(HIST12)。每轮干预前、后进行问卷调查、体成分、肌肉厚度、肌肉力量的测试。根据力量指标计算个体效应量Cohen’s d值(ES),ES<0.6为低效者,ES≥0.6为中等及以上效果。通过多重线性逐步回归构建力量训练效果预测模型。结果:1)LIST12干预后,1RM深蹲重量平均增加(Δ1RM深蹲/%)46.19%(-20.00%~196.67%,P<0.01,ES=1.15),低效者占19.17%;1RM卧推重量平均增加(Δ1RM卧推/%)36.25%(-31.25%~176.92%,P<0.01,ES=0.72),低效者占39.90%。2)DP完全洗脱了训练效果,Δ1RM深蹲平均减少32.03%(-392.16%~0,P<0.01,ES=1.07),Δ1RM卧推平均减少19.87%(-251.57%~0,P<0.01,ES=0.55)。3)HIST8干预后,Δ1RM深蹲平均增加19.80%(3.57%~43.10%,P<0.01,ES=0.66),低效者占37.93%;Δ1RM卧推平均提高22.84%(-11.76%~60.00%,P<0.01,ES=0.68),低效者占44.83%。HIST12周干预后,Δ1RM深蹲平均增加33.89%(3.03%~71.43%,P<0.01,ES=1.13),低效者占17.24%;Δ1RM卧推平均提高31.32%(-4.41%~72.73%,P<0.01,ES=0.93),低效者占34.48%。HIST复现了LIST力量训练效果的个体差异性。Δ1RM深蹲与Δ1RM卧推低效者比例在LIST12、HIST8和HIST123种方案中,仅Δ1RM卧推达到显著差异(P<0.01)。56%(1RM深蹲)和41%(1RM卧推)受试者在LIST12、HIST8和HIST12干预后均获得中等及以上训练效果,其他受试者在1种或2种方案中为低效者。4)Δ1RM深蹲个体效果的预测因子:1RM深蹲重量初始值(β=-0.765)、干预方案(β=-0.214)、躯干肌肉含量(β=0.287)和全身脂肪含量(β=-0.106),合计对Δ1RM深蹲解释度为40.9%;Δ1RM卧推个体效果的预测因子:1RM卧推重量初始值(β=-0.849)、上肢肌肉含量(β=0.425)及股直肌和股中间肌厚度(β=-0.189),合计对Δ1RM卧推解释度为42.5%。结论:力量训练的健康促进效果存在明显个体差异,通过改变训练方案可以减少力量训练低效者。1RM深蹲/卧推重量初始值、干预方案、躯干肌肉含量、全身脂肪含量、上肢肌肉含量及股直肌和股中间肌厚度可预测约40%的力量训练效果的个体差异。

Objective:To establish predictive models of strength training by analyzing individual differences and reproducibility of training effects,and to provide reference for formulating personalized and precise strength training program.Methods:Physical inactive adults completed 12 weeks of low-intensity training(LIST12,n=193),then the participants with low training effects conducted a 36-week washout period(DP,n=53).After that,29 of them completed another 8 weeks(HIST8)and 12 weeks of highintensity training(HIST12).Questionnaire surveys,body composition,muscle thickness and muscle strength tests were conducted before and after each intervention.Individual effect size of Cohen’s d effect size(ES)was calculated according to the strength index.Δ1RM squat/bench press with an ES<0.6 was defined as inefficient,and ES≥0.6 was moderate or above.A strength training effect prediction model was constructed through multiple linear stepwise regression.Results:1)After the LIST12 intervention,the average weight of 1RM squat(Δ1RM squat/%)was increased by 46.19%(ranges from-20.00%to 196.67%,P<0.01,ES=1.15),the inefficient rate was 19.17%.The average weight of 1RM bench press(Δ1RM bench press/%)was increased by 36.25%(ranges from-31.25%to 176.92%,P<0.01,ES=0.72),and the inefficient rate was 39.90%;2)the training effect was washed out by DP,Δ1RM squats was reduced by-32.03%(ranges from-392.16%to 0,P<0.01,ES=1.07),andΔ1RM bench presses was reduced by-19.87%(ranges from-251.57%to 0,P<0.01,ES=0.55);3)after the HIST8 intervention,theΔ1RM squat was increased by an average of 19.80%(ranges from 3.57%to 43.10%,P<0.01,ES=0.66),the inefficient rate was 37.93%;and theΔ1RM bench press was increased 22.84%(ranges from-11.76%to 60.00)%,P<0.01,ES=0.68),44.83%of them were inefficient.After 12 weeks of HIST intervention,Δ1RM squats was increased by 33.89%(ranges from 3.03%to 71.43%,P<0.01,ES=1.13),the inefficient participants was 17.24%;andΔ1RM bench press was increased by 31.32%(ranges from-4.41%to 72.73%,P<0.01,ES=0.93),the inefficient participants was 34.48%.HIST reproduced the individual differences in the effectiveness of the LIST intervention.Only 56%(1RM squat)and 41%(1RM bench press)of participants achieved moderate or above training effects after the LIST12,HIST8 and HIST12 interventions.Other participants were inefficient after one or two programs;4)the predictive factors for the individual response ofΔ1RM squat were initial value of 1RM squat weight(β=-0.765),intervention plan(β=-0.214),trunk muscle content(β=0.278),body fat content(β=-0.106),the total explanation toΔ1RM squat was 40.9%;the factors for the individual response ofΔ1RM bench press were initial value of 1RM bench press weight(β=-0.849),upper limb muscle content(β=0.425),rectus femoris and intermediate femoris thickness(β=-0.189),which explains 42.5%ofΔ1RM bench press.Conclusions:The individual difference is observed in strength training,and the inefficiency in strength training can be reduced by modifying the training program.The initial value of 1RM squat/bench press weight,intervention plan,trunk muscle content,total body fat content,upper limb muscle content,rectus femoris and intermedius femoris thickness can predict around 40%of individual differences in strength training.