■高强度间歇训练(HIIT)已成为现代社会流行的锻炼策略,塔巴塔训练方法是最受欢迎的。在过去,这些训练方法大多是在没有设备的情况下完成的,但是将运动游戏纳入训练中可能会为肌肉训练提供新的选择。
■这项研究的目的是使用HIIT程序结合exergaming来探索上肢肌肉激活的差异。
■共招募了15名健康男性参与者进行研究,在HIIT期间,比较了俯卧撑和exergaming(NintendoSwitchRingFitAdventurewithRing-Con配件)之间的肌肉激活差异。在测试之前,参与者进行了预测试,包括各种肌肉群的最大自愿收缩,最大俯卧撑测试,以及使用游戏设备的最大运动测试。俯卧撑和exergaming测试在不同的日子进行,以避免干扰,在测试前在跑步机上预热5分钟。三角肌外侧和前部的肌肉激活,胸大肌的胸骨和锁骨头,在每种运动模式的最大自愿收缩和单轮测试期间测量背阔肌。重复测量ANOVA用于评估在两种不同的运动模式中观察到的肌肉激活的变化。特别是俯卧撑和运动游戏。
■在游戏游戏中,俯卧撑的重复次数明显少于单场练习(平均23.13,SD6.36vs平均55.67,SD17.83;P=.001;效应大小[ES]:2.43)和单轮练习(平均21.93,SD7.67vs平均92.40,SD20.47;P=.001;ES:4.56).心率差异无统计学意义(均P>.05),然而,在特定的肌肉群中,锻炼导致了更好的肌肉激活,特别是右前三角肌(平均48.00%,标准差为7.66%,平均值为32.84%,SD10.27%;P=.001;ES:1.67)和右胸大肌(胸骨头:平均38.99%,SD9.98%与平均值26.90%,SD12.97%;P=.001;ES:1.04;锁骨头:平均43.54%,SD9.59%与平均值30.09%,SD11.59%;P=.002;ES:1.26)在力竭训练期间。在单轮训练中,前三角肌观察到类似的模式(平均51.37%,SD11.76%与平均值35.47%,SD12.72%;P=0.002;ES:1.30)和胸大肌(胸骨头:平均53.27%,SD10.79%与平均值31.56%,SD16.92%;P=.001;ES:1.53;锁骨头:平均53.75%,SD13.01%与平均值37.95%,SD14.67%;P=.006;ES:1.14)。这些结果表明,运动对目标肌肉激活可能更有效。
■总而言之,HIIT可以增加上肢的肌肉激活,并且可以纳入exergaming策略,以提供一种有趣且引人入胜的锻炼方式。
UNASSIGNED: High-intensity interval training (HIIT) has become a popular exercise strategy in modern society, with the Tabata training method being the most popular. In the past, these training methods were mostly done without equipment, but incorporating exergaming into the training may provide a new option for muscle training.
UNASSIGNED: The aim of this
study was to explore the differences in upper limb muscle activation using an HIIT program combined with exergaming.
UNASSIGNED: A total of 15
healthy male participants were recruited for the
study, and the differences in muscle activation were compared between push-ups and exergaming (Nintendo Switch Ring Fit Adventure with the Ring-Con accessory) during HIIT. Prior to the tests, participants underwent pretests, including maximal voluntary contractions of various muscle groups, maximal push-up tests, and maximal movement tests using the exergaming device. The push-up and exergaming tests were conducted on separate days to avoid interference, with a warm-up period of 5 minutes on a treadmill before testing. Muscle activation in the lateral and anterior portions of the deltoid muscle, the sternal and clavicular heads of the pectoralis major muscle, and the latissimus dorsi muscle were measured during the maximal voluntary contractions and single-round tests for each exercise mode. A repeated measures ANOVA was used to assess the variations in muscle activation observed across the 2 distinct modes of exercise, specifically push-ups and exergaming.
UNASSIGNED: In exergaming, the number of repetitions for push-ups was significantly fewer than for single-site exercises across both exhaustive (mean 23.13, SD 6.36 vs mean 55.67, SD 17.83; P=.001; effect size [ES]: 2.43) and single-round (mean 21.93, SD 7.67 vs mean 92.40, SD 20.47; P=.001; ES: 4.56) training. Heart rate differences were not significant (all P>.05), yet exergaming led to better muscle activation in specific muscle groups, particularly the right anterior deltoid (mean 48.00%, SD 7.66% vs mean 32.84%, SD 10.27%; P=.001; ES: 1.67) and right pectoralis major (sternal head: mean 38.99%, SD 9.98% vs mean 26.90%, SD 12.97%; P=.001; ES: 1.04; clavicular head: mean 43.54%, SD 9.59% vs mean 30.09%, SD 11.59%; P=.002; ES: 1.26) during exhaustive training. In single-round training, similar patterns were observed with the anterior deltoid (mean 51.37%, SD 11.76% vs mean 35.47%, SD 12.72%; P=.002; ES: 1.30) and pectoralis major (sternal head: mean 53.27%, SD 10.79% vs mean 31.56%, SD 16.92%; P=.001; ES: 1.53; clavicular head: mean 53.75%, SD 13.01% vs mean 37.95%, SD 14.67%; P=.006; ES: 1.14). These results suggest that exergaming may be more effective for targeted muscle activation.
UNASSIGNED: In conclusion, HIIT can increase muscle activation in the upper extremities and can be incorporated into exergaming strategies to provide a fun and engaging way to exercise.