結論?
那麼按照上述理論, 若然我只想做Gym增肌鍛練力量,是否應立即停止做帶氧?非也,因為近年研究指出兩者的干擾程度(interference effect)還取決於訓練經驗、帶氧強度、頻率和營養攝取等,絕不能一概而論。尤其對新手而言,同步訓練能造成的力量進步空間仍非常龐大,額外得出的心肺效果也能為日後增加訓練量打下基礎。對進階人士來說,只要了解同步訓練背後的干擾機制,並透過適當的訓練和營養技巧來避免相干,一樣能使力量和耐力同步達致最佳效果。
【睇多啲】低GI飲食穩定血糖 健康Keep Fit
科學文獻:
• Baar, K. (2014). Using Molecular Biology to Maximize Concurrent Training. Sports Medicine,44(Supplement 2), 117-125.
• Hickson, R. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2), 255-263.
• Murach, K., & Bagley, A. (2016). Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sports Medicine, 46(8), 1029-1039.
• Wilson, M., Jacob, Marin, J., Pedro, Rhea, R., Matthew, Wilson, M.C., Stephanie, Loenneke, P., Jeremy, & Anderson, C., Jody. (2012). Concurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance