同步訓練對老年人肌力干擾的可能效應──文獻回顧

Interference effect of concurrent training on muscle strength in elderly people - A literature review

老化會使心血管及神經肌肉功能衰退，影響心肺肌肉等功能性體適能，導致對日常活動的依賴性增加，尤其是肌力的下降，增加跌倒的風險，造成高危險的致死率。同步訓練是指在同一天進行肌力及耐力運動的訓練模式，可以改善心血管及神經肌肉功能、增加肌力表現。但和單獨的肌力訓練相比，同步訓練已被證實會減少年輕族群肌力發展的效果，此現象稱為干擾效應，惟此種干擾效應是否同樣會發生在老年族群仍有待釐清。本研究綜整以60歲以上老年人為受試對象的同步訓練研究進行分析，結果發現每週2次的同步訓練，無論是先實施耐力或是肌力訓練，並未對老年人的肌力表現產生干擾效應；但若頻率為1週進行3次同步訓練時，先實施肌力再進行耐力的訓練模式，可以獲得較高的肌力成長，原因可能與肌肉修復的時間及先實施耐力訓練所引起的疲勞有關。

Aging can lead to cardiovascular and nerve-muscle function attenuation, the decline of functional fitness (e.g., cardiopulmonary muscle), and increased dependence for activities of daily living. In particular, aging-related muscle loss is accompanied by an increase in fall risk and, consequently, a higher risk of mortality. Concurrent training is a training model in which muscle strength and endurance training are performed on the same day, thereby leading to improved cardiovascular and nerve-muscle function, as well as increased muscle strength. However, compared to strength-only training models, concurrent training has been proven to reduce muscle development in younger adults, and this phenomenon has been called the interference effect. It remains unclear whether this interference effect applies to older adults. This study comprehensively analyzes concurrent training studies of elderly people over the age of 60 and found that undergoing concurrent training twice a week (regardless if endurance or strength training was carried out first) did not interfere with the muscle strength development of the elderly. However, if the frequency of such training is increased to three times a week, scheduling strength training before endurance training was found to generate higher muscle strength growth, which could be attributed to the time available for muscle repair and the fatigue caused by performing endurance training first.