9748
42这期延续上一期的话题，来聊聊力量训练停训后的变化
那么，一旦长期的规律训练被迫中断之后，身体机能和运动表现的下降是什么样的过程？在此期间能做些什么来最大程度的保留运动表现？完全中断训练后应该怎么重新开始训练？这期让我们来聊聊这些问题
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02:36 先给结论，力量训练短期停训对肌肉质量和最大力量的影响
04:52 中长期停训对肌纤维类型转变的影响
07:50 长期停训后肌肉质量和最大力量的变化
12:21 力量训练停之后激素的变化
14:53 力量训练中一个神奇的现象“肌肉记忆muscle memory”
18:32 一个冷门训练：呼吸肌训练停止后的变化
20:46 普拉提训练停之后的变化
24:04 当训练时间被迫大幅减少后，如何最大程度的保留力量训练带来的收益
38:05 彻底停训一段时间后，应该怎么开始复训
41:54 青少年力量训练停止后的变化
44:07 老年人力量训练停止后的变化
参考文献
[1] The effect of maturation on adaptations to strength training and detraining in 11-15-year-olds. DOI:10.1111/sms.12128.
[2] Three Weeks of DetrainingDoes Not Decrease Muscle Thickness, Strength or Sport Performance in Adolescent Athletes. DOI:10.70252/LUXA7451.
[3] Effect of a 4-week detraining period followed by a 4-week strength program on isokinetic strength in elite youth soccer players. DOI:10.12965/jer.1836538.269.
[4] Strength training and detraining effects on muscular strength, anaerobic power, and mobility of inactive older men are intensity dependent. DOI:10.1136/bjsm.2005.019117.
[5] Exercise dosing to retain resistance training adaptations in young and older adults. DOI:10.1249/MSS.0b013e318207c15d.
[6] The effect of inspiratory muscle training and detraining on the respiratory metaboreflex.
DOI: 10.1113/EP090779.
[7] Pilates-mat training and detraining: Effects on body composition and physical fitness in pilates-trained women. DOI: 10.1016/j.jbmt.2023.05.002.
