10RM 벤치프레스 운동시 세트간 휴식시간의 차이가 반복횟수, 총운동량, 심박수, 수축기혈압 및 심부담도에 미치는 영향
Effects of Different Rest Interval with in sets on Change of Repetition Maximum, Total Work, HR, SBP and RPP during 10RM Bench Press
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[서론] 본 연구는 10RM 벤치프레스 운동시 세트간 휴식시간에 따른 반복횟수, 총운동량, 심박수와 수축기혈압에 근거한 심부담도를 규명하는데 목적을 두었다. [방법] 웨이트트레이닝 경력이 6개월 이상이며 의학적 검사결과 건강상 이상이 없는 남자 10명을 대상으로 세트간 휴식 30초, 90초 180초 조건에서 10RM벤치프레스 운동을 각각 7set 실시하였고, 세트마다 반복횟수, 총운동량, 심박수, 수축기혈압, 심부담도를 측정하였다. [결과] 10RM 벤치프레스 7세트 운동시 세트가 진행되면서 반복횟수와 총운동량은 유의하게 감소되었으며, 휴식시간 조건에 따라서는 180초, 90초, 30초 휴식 순으로 나타났다. 심박수는 30초 조건에서는 4세트 이후 유의하게 감소되었고, 90초와 180초 조건에서는 유지되는 경향을 보였다. 수축기 혈압은 90초 조건에서는 유의하게 증가하고, 30초 조건에서는 감소하는 양상을 보였으며, 190초 조건에서는 유의한 변화를 보이지 않았다. 심부담도는 30초 조건에 비해 90초와 180초 조건에서 높은 경향을 보였으나 유의한 차이는 없었다. [결론] 본 연구에서 10RM 강도의 벤치프레스 운동시에는 반복횟수와 총운동량의 측면에서는 180초 세트간 휴식조건이 가장 적당하고, 심박수와 수축기혈압 상승에 가장 높은 영향을 미치는 세트간 휴식시간은 90초 휴식조건이라고 판단된다. 결론적으로, 10RM 벤치프레스 운동시 세트간 휴식시간은 최소 90초 이상 적용되어야 할 것으로 보여 지며, 180초 정도를 적용하는 것이 가장 적당할 것으로 사료된다.
Abstract
[INTRODUCTION] The purpose of this study was to identify the influence to change of repetition maximum, total work, HR, SBP, and RPP by different rest interval with in sets during 10RM bench press. [method] weight training career more than six months and not more than health medical test results to target 10 men resting 30 seconds between sets, 90 seconds 180 seconds, respectively, under the conditions 7set 10RM bench press exercises were performed for each set of repeated count, the total work, HR, SBP, RPP was measured. [Results] 10RM bench press exercise sets 7 sets the number of repetitions and the total work progressed significantly decreased, in accordance with the rest interval time of 180 seconds, 90 seconds, 30 seconds rest in order. Heart rate in a 30-second condition was significantly decreased after 4 sets, 90 seconds and 180 seconds conditions tended to be maintained. Conditions, the systolic blood pressure increased significantly and 90 seconds, 30 seconds conditions showed a decreasing pattern, 190 seconds did not show significant changes in conditions. Conditions, the RPP compared to 30 seconds 90 seconds 180 seconds and showed a tendency in conditions, or there was no significant difference. [Conclusion] 10RM bench press exercise rest time between sets to be applied over a minimum of 90 seconds is shown to be 180 seconds to apply is considered to be the most suitable.
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