نوع مقاله : مقاله پژوهشی Released under (CC BY-NC) license I Open Access I

نویسندگان

1 کارشناس ارشد فیزیولوژی ورزش، دانشگاه گیلان

2 دانشگاه گیلان

3 دانشگاه گیلان. دانشکده تربیت بدنی

چکیده

مقدمه و هدف: هدف این پژوهش بررسی اثر هشت هفته تمرین مقاومتی به دو شیوه کامپوند ست و سوپر ست بر محیط عضلانی، قدرت، استقامت عضلانی و درصدچربی در زنان جوان فعال بود.
روش‌شناسی پژوهش: تعداد 30 آزمودنی سالم با میانگین سن: 79/3 ± 52/26 سال، میانگین وزن: 76/3 ± 22/63 کیلوگرم و شاخص توده بدن: 63/2 ± 59/21 کیلوگرم/مترمربع به سه گروه تمرین مقاومتی با شیوه کامپوند ست؛ سوپر ست و بدون تمرین (کنترل) تقسیم شدند. پروتکل شامل تمرین هشت عضله بزرگ در هشت هفته و هر هفته 3 جلسه با روش سوپرست و کامپوند ست تحت تمرین قرار گرفتند. تعداد ست های تمرینی برای هر عضله 4 ست بود. تجزیه و تحلیل آماری با روش ANOVA یک طرفه و آزمون تعقیبی توکی انجام شد. یافته های تحقیق شامل موارد زیر بود:
نتایج: هشت هفته تمرین کامپوندست و سوپرست بر دور بازو و ران، قدرت و استقامت بالاتنه و پایین تنه، درصد چربی بدن و سطوح بزاقی هورمون‌های کورتیزول وتستوسترون در زنان جوان اثر داشت (٠٥/٠>P) و در مقایسه با گروه کنترل نیز معنی دار بود. به نظرمی رسد هر دو مدل تمرینی توانسته بر محیط اندامها، قدرت و استقامت عضلانی و درصد چربی بدن اثرگذار باشد. بنابراین اجرای تمرینات مقاومتی با هر دو الگو می تواند بر هورمون های تستوسترون و کـورتیزول و نسبت آن دو موثر باشد. بنابراین زنان جوان فعال برای بهره گیری از فوائد تمرین مقاومتی و افزایش سطح آنابولیکی بدن از شیوه های تمرینی کامپوندست و سوپرست می توانند استفاده کنند.

کلیدواژه‌ها

موضوعات

عنوان مقاله [English]

The effect of eight weeks of resistance training in both compound and superset methods on salivary cortisol and testosterone, muscular fitness and fat percentage in active young women

نویسندگان [English]

  • Zahra hosseinzadeh barkusaraie 1
  • Atefeh Akef 1
  • Hamid Arazi 2
  • Javad Mehrabani 2
  • farhad rahmani nia 3

1 Msc in exercise physiology, university of guilan

2 University of Guilan

3 University of Guilan

چکیده [English]

Introduction & objective: Resistance training is one of the types of training methods that has the potential to improve strength, endurance and muscle strength and reduce the rate of injury and increase athletic performance in young athletes.
Method: the sample size was 30 young active women (age: 26.61±4.55 years, height: 166.3±4.67 cm and weight: 60.08±6.05 kg). They performed an 8-week training course, three sessions per week/1 hour. Agonist and antagonist muscles were trained in the superset and compound set protocols. The movement sets for each muscle were 4 sets. The intensity of exercise was between 80-95% RM. Rest intervals between each set were also 2 minutes.
Results: The compound and superset resistance trainings had a significant effect on salivary levels of cortisol, testosterone and cortisol/testosterone ratio in young female athletes (p<0.05). This significant difference was observed in the comparison between the compound-control and superset-control groups (p<0.05).
Conclusion: It seems that both training methods, especially the superstar drills, were able to affect the limb environment, muscle strength and endurance, and the percentage of body fat in active young women.

کلیدواژه‌ها [English]

  • Resistance training
  • Superset exercises
  • muscular fitness
  • testostrone
  • cortisol
  1. Ahtiainen, J.P., et al., Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. The Journal of Strength & Conditioning Research, 2005. 19(3): p. 572-582.
  2. West, D.W., et al., Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. Journal of applied physiology, 2010. 108(1): p. 60-67.
  3. McArdle, W.D., F. Katch, and V.L. Katch, Exercise physiology: energy, nutrition, and human performance. 1991, LWW.
  4. Smith, G.D., et al., Cortisol, testosterone, and coronary heart disease: prospective evidence from the Caerphilly study. Circulation, 2005. 112(3): 332-340.
  5. Becker, L., L. Semmlinger, and N. Rohleder, Resistance training as an acute stressor in healthy young men: associations with heart rate variability, alpha-amylase, and cortisol levels. Stress, 2021. 24(3): p. 318-330.
  6. Hakkinen, K., et al., Basal concentrations and acute responses of serum hormones and strength development during heavy resistance training in middle-aged and elderly men and women. Journals of Gerontology-Biological Sciences and Medical Sciences, 2000. 55(2): p. B95.
  7. Fink, J., et al., Physiological Responses to Agonist–Antagonist Superset Resistance Training. Journal of Science in Sport and Exercise, 2020: p. 1-9.
  8. Merrigan, J.J., M.T. Jones, and J.B. White, A comparison of compound set and traditional set resistance training in women: Changes in muscle strength, endurance, quantity, and architecture. Journal of Science in Sport and Exercise, 2019. 1(3): 264-272.
  9. Kraemer, W.J. and H.G. Knuttgen, Strength training basics: Designing workouts to meet patients' goals. The Physician and sportsmedicine, 2003. 31(8): p. 39-45.
  10. Esqard, E. and E. Colyl, Physical activity as a metablic stressor. American Journal of Chemical Nutrition, 72,2000: 512-520.
  11. Toigo, M. and U. Boutellier, New fundamental resistance exercise determinants of molecular and cellular muscle adaptations. European journal of applied physiology, 2006. 97(6): p. 643-663.
  12. Merrigan, J.J., M.T. Jones, and J.B. White, A comparison of compound set and traditional set resistance training in women: Changes in muscle strength, endurance, quantity, and architecture. Journal of Science in Sport and Exercise, 2019. 1(3): p. 264-272.
  13. Rooney, K.J., R.D. Herbert, and R.J. Balnave, Fatigue contributes to the strength training stimulus. Medicine and science in sports and exercise, 1994. 26(9): p. 1160-1164.
  14. Baechle, T.R. and R.W. Earle, Essentials of strength training and conditioning. 2008: Human kinetics.
  15. Weakley, J.J., et al., The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 2017. 117(9): p. 1877-1889.
  16. Figueiredo, V.C., B.F. de Salles, and G.S. Trajano, Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine, 2018. 48(3): p. 499-505.
  17. Coratella, G. and F. Schena, Eccentric resistance training increases and retains maximal strength, muscle endurance, and hypertrophy in trained men. Applied Physiology, Nutrition, and Metabolism, 2016. 41(11): p. 1184-1189.
  18. Damas, F., C.A. Libardi, and C. Ugrinowitsch, The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European journal of applied physiology, 2018. 118(3): p. 485-500.
  19. Kraemer, W.J., et al., Growth hormone (s), testosterone, insulin-like growth factors, and cortisol: roles and integration for cellular development and growth with exercise. Frontiers in endocrinology, 2020. 11: p. 33
  20. Nabilpour, M., The Manipulation Effect of Exercise Volume on Strength Increase in Untrained Individuals. Journal of Sport and Biomotor Sciences, 2015. 7(13): p. 56-62.