PDF(Pubmed)
Abstract：
Resistance training (RT) is effective in counteracting the age- and menopause-related loss of muscle mass (MM) and strength in middle-aged women (40-60 years). Research on RT with free weights is limited in pre- and post-menopausal women. Based on this, a 20-week training intervention was conducted with this population to investigate the effects of systematic RT with free weights on strength capacity and body composition.
Forty-one healthy women (52.0 ± 3.6 years) participated in this study. After 10-week control phase (no RT, T0-T1) followed by a 10-week intervention phase (T1-T2) with RT twice a week and 6-8 sets of each muscle per week. Subjects were randomly assigned to a low-intensity (50% 1-RM) or moderate-intensity (75% 1-RM) RT group and divided into pre-menopausal and post-menopausal according to their hormone profile. Fat-free mass (FFM), MM, fat mass (FM), muscle thickness (Vastus lateralis (VL), Rectus femoris (RF), Triceps brachii (TB)), grip strength, 1-RM squat and bench press were assessed before and after each phase. Statistical analysis was performed using a linear mixed model to account for fixed (time and group) and random (individual) effects.
A total of 31 women successfully completed the study. No injuries occurred during the intervention. Significant increases in 1-RM squat and bench press were observed in all groups. No interaction effect was observed for the strength parameters. In pre-menopausal women, FFM, MM and RF muscle thickness increased significantly, while VL showed a trend. These effects were not present in post-menopausal women regardless of RT intensity.
RT with free weight is safe and effective for middle-aged women to increase 1-RM. Hypertrophy effects were found exclusively in pre-menopausal women. To achieve hypertrophy and/or body composition changes in post-menopausal women, larger training volumes (> 6-8 sets/muscle per week) are likely required.
Forty-one healthy women (52.0 ± 3.6 years) participated in this study. After 10-week control phase (no RT, T0-T1) followed by a 10-week intervention phase (T1-T2) with RT twice a week and 6-8 sets of each muscle per week. Subjects were randomly assigned to a low-intensity (50% 1-RM) or moderate-intensity (75% 1-RM) RT group and divided into pre-menopausal and post-menopausal according to their hormone profile. Fat-free mass (FFM), MM, fat mass (FM), muscle thickness (Vastus lateralis (VL), Rectus femoris (RF), Triceps brachii (TB)), grip strength, 1-RM squat and bench press were assessed before and after each phase. Statistical analysis was performed using a linear mixed model to account for fixed (time and group) and random (individual) effects.
A total of 31 women successfully completed the study. No injuries occurred during the intervention. Significant increases in 1-RM squat and bench press were observed in all groups. No interaction effect was observed for the strength parameters. In pre-menopausal women, FFM, MM and RF muscle thickness increased significantly, while VL showed a trend. These effects were not present in post-menopausal women regardless of RT intensity.
RT with free weight is safe and effective for middle-aged women to increase 1-RM. Hypertrophy effects were found exclusively in pre-menopausal women. To achieve hypertrophy and/or body composition changes in post-menopausal women, larger training volumes (> 6-8 sets/muscle per week) are likely required.
摘要：
背景：阻力训练（RT）可有效抵消中年妇女（40-60岁）的年龄和更年期相关的肌肉质量（MM）和力量损失。绝经前和绝经后妇女对自由体重RT的研究有限。基于此,我们对该人群进行了为期20周的训练干预,以研究有自由体重的系统RT对力量能力和身体成分的影响.
方法：41名健康女性（52.0±3.6岁）参与本研究。经过10周的控制阶段（无RT，T0-T1），然后是10周的干预期（T1-T2），每周两次RT，每周6-8组每块肌肉。受试者被随机分配到低强度（50％1-RM）或中等强度（75％1-RM）RT组，并根据其激素谱分为绝经前和绝经后。无脂质量（FFM），MM,脂肪量（FM），肌肉厚度(股外侧肌(VL)，股直肌（RF），肱三头肌(TB),握力,在每个阶段之前和之后评估1-RM深蹲和卧推。使用线性混合模型进行统计分析,以考虑固定(时间和组)和随机(个体)效应。
结果：共有31名女性成功完成了这项研究。干预期间没有受伤。在所有组中观察到1-RM深蹲和卧推的显着增加。对于强度参数没有观察到相互作用效应。在绝经前的女性中，FFM,MM和RF肌肉厚度明显增加，而VL则呈趋势。无论RT强度如何，绝经后妇女均不存在这些影响。
结论：对于中年女性增加1-RM是安全有效的。肥大效应仅在绝经前妇女中发现。为了实现绝经后妇女的肥大和/或身体成分变化，可能需要更大的训练量（每周>6-8套/肌肉）。
方法：41名健康女性（52.0±3.6岁）参与本研究。经过10周的控制阶段（无RT，T0-T1），然后是10周的干预期（T1-T2），每周两次RT，每周6-8组每块肌肉。受试者被随机分配到低强度（50％1-RM）或中等强度（75％1-RM）RT组，并根据其激素谱分为绝经前和绝经后。无脂质量（FFM），MM,脂肪量（FM），肌肉厚度(股外侧肌(VL)，股直肌（RF），肱三头肌(TB),握力,在每个阶段之前和之后评估1-RM深蹲和卧推。使用线性混合模型进行统计分析,以考虑固定(时间和组)和随机(个体)效应。
结果：共有31名女性成功完成了这项研究。干预期间没有受伤。在所有组中观察到1-RM深蹲和卧推的显着增加。对于强度参数没有观察到相互作用效应。在绝经前的女性中，FFM,MM和RF肌肉厚度明显增加，而VL则呈趋势。无论RT强度如何，绝经后妇女均不存在这些影响。
结论：对于中年女性增加1-RM是安全有效的。肥大效应仅在绝经前妇女中发现。为了实现绝经后妇女的肥大和/或身体成分变化，可能需要更大的训练量（每周>6-8套/肌肉）。
