Super Slow Weight Training
用超慢的速度举重，相对的就要花超长的训练时间。你以为这样做的训练效果会比较好吗？Alabama大学的研究者针对两组进行29分钟训练的举重者进行研究。一组举重者的举重模式是花五秒举起、十秒放下，另一组则用传统模式的一秒举起、一秒放下。结果显示，举重速度较快的那一组，所燃烧的卡路里比较慢的那组多出了71%，举起的重量也多了较慢那组的250%。
研究团队的领导者Gary Hunter博士指出:想要使力气得到最大的增长，就必须尽可能的快速举起哑铃,在你能控制的范围内，放下哑铃的时候相对的慢一些。在放下哑铃的时间上，你有更多的成长空间，只要维持在你能控制的范围内，就能减低受伤的机率。
Are you lifting weights too fast? Learn the best ways to lift for the results you want on this Moment of Science.
Most people lift weights way too fast, but some athletes do what’s called super- slow weight training. Rather than do three sets of eight to twelve repetitions so quick that their muscles hardly know what’s happening, they do one set of four to eight repetitions per exercise. And it’s called super slow for a reason.
You’re supposed to take about ten seconds to contract your muscles, then five seconds to extend the muscles. Super slow weight training results in more strength and larger muscles, as well as more effective loss of body fat and provides a better aerobic workout too.
Ye!Ye!You may have heard about this super slow stuff. While you’re right that most people do indeed lift too quickly, risking injury, as well as perhaps cheating themselves by jerking or bouncing the weights, there is little scientific evidence that lifting super slowly is more beneficial than regular weight training. It’s recommended that you take two seconds to contract your muscles, pause for a second, then take four seconds to extend your muscles.
Consider that if you lift super slowly, the amount of weight you’re able to lift is less than with traditional weight lifting. This and other factors contribute to the evidence that traditional weight training increases oxygen-consumption, heart rate, metabolism, and strength over super slow weight training. Of course, lifting weights, however slowly, is better than no strength training at all. |