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골격근 발달을 위한 저강도 혈류제한 저항성 운동

Low-intensity Resistance Exercise with Blood Flow Restriction for Improving the Skeletal Muscle

소위영|장혁기|서동일
대한운동학회 (Korean Acadaemy of Kinesiology)|2012.07|아시아 운동학 학술지 (The Asian Journal of Kinesiology)|제14권 제3호|pp. 37-48|DOI 10.15758/jkak.2012.14.3.37

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참고문헌

키워드

Strength근력Skeletal muscle골격근혈류제한Blood flow restriction

초록

[서론] 고강도의 저항성운동은 근비대를 위한 이상적인 운동강도 이지만 근섬유의 좌상으로 인한 근육통을 유발 할 수 있다. 최근 선행연구들의 보고에서 이러한 고강도 저항성운동의 위험성을 극복 할 수 있는 저강도의 혈류제한을 통한 운동방법의 긍정적인 효과들이 보고되고 있다. [방법] 혈류제한을 이용하는 운동방법에 대한 이론적 배경을 선행연구를 중심으로 고찰하도록 해서 기전적인 가능성에 대해 제시하고, 향후 연구의 필요성에 대해서 제언하였다. [결과] 혈류제한을 이용한 매우 낮은(20%~40%/1RM) 강도의 저항성 운동이라도 고강도의 저항성운동의 효과와 같이 근비대와 근력의 향상이 나타날 수 있었다. [결론] 혈류의 제한을 통한 저강도의 저항성 운동방법은 기존의 저항성운동이 가지고 있는 제한점을 극복할 수 있는 운동방법으로 사료되며 향후 지속적인 연구가 필요할 것으로 사료된다.

Abstract

[INTRODUCTION] The most common method for increasing both muscle mass and strength is though the performance of high-intensity resistance exercise. However, recent previous studies have challenged this hypothesis and have provided evidence that low-intensity training combined with blood flow restriction (BFR) may also elicit increases in muscle size and strength. [METHOD] Therefore, this review will summarize the BFR exercise model, potential mechanisms, and suggested areas for future research. [RESULT] Even though it is very low intensity of resistance exercise with BFR could lead to improve muscle mass and power. [CONCLUSION] We can speculate that the BFR exercise could be only way to get over the limitation of high-intensity of resistance exercise.

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