振动力量训练法
[img]http://www.medsci.org/v04/p0159/ijmsv04p0159g01.jpg[/img]振动（加速）训练
1.振动训练的训练机制
1.1. 振动训练对骨骼肌的影响
骨骼肌是体内最多的组织,约占体重的40%。骨骼肌由大量成束的肌纤维组成,每个骨骼肌纤维至少接受一个运动神经末梢的支配,并且骨骼肌纤维只有在支配它们的神经纤维有神经冲动传来时,才能进行收缩。在整体情况下,骨骼肌总是在支配它的躯体传出神经的兴奋冲动的影响下进行收缩的。整块骨骼肌或单个肌细胞受到一次短促的刺激时,就产生一次动作电位,紧接着出现一次机械收缩。如果给肌肉以连续的振动刺激,则使快肌纤维以至使肌肉内几乎所有的运动单位都被同时激活。由运动神经传到骨骼肌的振动兴奋冲动是快速且连续的,体内骨骼肌中串联弹性部分的受牵拉刺激强烈收缩,这种强烈的牵拉刺激对肌肉弹性成分的强度和刚度产生了良好的刺激效果。这几乎都属于完全强直收缩,强直收缩显然可以产生更大的收缩效果。
1.2振动训练所产生加速度的影响
由牛顿第二定律: N = G + ma 可以得知,在实际的运动过程中由于加速度引起的“超重”和“失重”使负荷量在整个活动范围内时刻发生变化。机体所受到的最大负荷刺激将超过100% ,尤其是当受试者在振动台上作屈蹲状训练时,全身振动训练对肌肉产生的刺激更明显,则更有利于增加牵张肌肉的最大力量。根据力量增长的超负荷原则,因此,当有一定外加负荷时,振动刺激的“交变负荷训练法”能使受试者目标肌肉最大力量得到显著性提高。同时受试者在接受训练时所受到的负荷量时刻发生变化,变化着的负荷影响了本体感受器的反馈机制和特殊的神经成分,导致神经系统不断进行自身调节以适宜运动的需要,增加了神经调节系统的反应能力和灵活性。
1.3振动训练引起肌肉神经调节机能的改善
力量素质的提高和发展是以人体肌肉的形态结构机能、生理生化机制的改变为基础,是以神经中枢的兴奋和抑制过程的强度和集中以及相适应的神经过程充分协调为前提而建立起来的各种用力动作的条件反射的结果,主要受中枢神经系统的调节机能和肌肉肥大两个因素的调节。低频振动刺激作为一种外在的刺激,能刺激肌肉的本体感受器,特别是初级肌梭Ia传入纤维末梢的兴奋性,其产生的动作电位经过单突触或单突触和多突触调节途径反射的引起梭外肌纤维产生收缩。肌电图波谱分析研究中还发现,单突触闭合的传导主要激活高阈值的快运动单位,而多突触非闭合传导主要调节低阈值慢运动单位的活性。多突触传导是中枢神经系统发放的冲动,是通过逐步去极化达到运动需要的阈值,这些兴奋的总和能使突触产生突触前易化和突触后强化,使突触后电位保持在一定的水平。而低频机械性振动刺激激活肌肉本体感受器产生的也是突触后电位,因此多突触反馈传导途径能进一步加强了单突触兴奋的传导速度。通过多突触传导的这种调节作用,使快慢肌发放冲动的频率尽量接近一致,提高运动神经原发放冲动的同步性。众多实验中发现通过全身振动训练后,目标肌肉神经肌肉的效率有明显的的改善,因此可以有效地增强肌肉力量训练的效果。
2.Power Plate 振动训练机制、效果和应用
3.振动训练与传统训练
传统的肌肉力量训练方法,主要是依据超量恢复原理,做递增抗阻力量练习(Resistance Training)来提高肌肉力量。专项力量训练则用特定动作做相应的抗阻力量练习。绝大多数运动队仍采用这种传统的渐进式阻力训练。此动作特征是必须要将杠或器械停在动作的结束点,而在到达动作结束点以前, 会产生减速的现象。原因是这种重量训练的动作, 在到达收缩动作末端零速度以前已开始减速, 而减速期的存在使肌肉不能够持续高速率的收缩, 这必将影响爆发力增强的效率。
振动训练产生的振动令身体产生应激性反应，可使肌肉产生每秒钟25 至 50 次的快速收缩；工作原理符合牛顿的运动定律（f = m × a）。传统训练方式多以通过增加负荷来提高力量，而振动训练则是以提供2-6倍的重力加速度来获得强大的训练强度。除力量练习外，在训练和比赛时的热身、拉伸、放松以及康复等方面都有着独特优势。
由此，振动训练在全世界范围内的竞技体育和大众健身领域迅速推广应用，包括了田径、足球、橄榄球、篮球、自行车、跆拳道、高尔夫、冬季运动等等几乎所有的体能类运动项目，同样在残疾人体育领域也取得了卓越的成就。
两者结合：
传统训练和power plate 训练分别安排在不同的训练时间段
计划样本：
全身训练：
振动训练法是振动刺激在力量训练方面具体应用。振动训练法主要是利用机械振动对所训练的肌肉进行振动刺激，通过振动刺激，激发神经肌肉系统募集更多的运动单位参与肌肉收缩，达到提高肌肉力量的目的。V.B. ISSURIN (1999) 指出，有规律的振动刺激会导致爆发力的剧增，此方法可以挖掘运动员潜在的力量，增加赛前训练集训的力量训练效果。振动训练法的训练强度取决于振动的特性，主要包括振动的频率、振幅、持续时间和大小。
目前，振动训练分为两类：局部（直接）和全身（间接）振动训练法。局部（直接）振动训练法就是将振动器放于接受刺激的肌腹或者肌腱上，全身（间接）振动训练法则是将振动器放于训练肌群的远端，借助于身体的传导，到达训练的肌群。
（1）局部振动训练
振动训练的发展，经历了一个从局部振动训练到全身的发展、变化的过程。最早的振动训练始于局部振动训练，并且主要针对人体上肢部分肌肉展开。Adrian（1929） 和Bjork(1955) 采用40～50 Hz的振动频率，可以使人体上肢肌肉的等长和向心收缩的力值达到最大；Armstrong(1987) 发现，手握力在40Hz的附加振动刺激下增加了52％，肌电分析发现：腕屈肌在40Hz的振动刺激时神经传导的同步性增大，传导的冲动增强，肌肉张力也相应增加；B.Issurin（1990） 等对部分人进行了附加振动刺激的手臂力量训练，训练在臂牵引器上进行，每周训练3次，每次完成6组，以最大力量的80％-100％强度完成尽可能多的重复次数，振动频率为44 Hz，振幅为3mm，加速度为22m/s2，结果发现：实验组最大力量提高了49.8％，对照组只提高了16.4％。Webre(1999) 进行了在常规力量中附加振动刺激的实验：振动频率为25Hz，每周训练2次，每次4组练习，重复次数为8次，强度为本人最大力量的80％，5周后发现，受试者最大力量提高了24％～34％。Issurin(1994) 进行了在前臂最大伸展位置对肱二头肌振动刺激的实验：振动频率为44Hz，振幅为3mm，加速度为30 m/s2，结果发现，优秀运动员的最大力量和平均力量分别提高了10.4％和10.2％，业余运动员提高了7.9％和10.7％。Armstrong(1987) 也发现手握力在40Hz振动刺激下增加了52％。
（2）全身振动训练
全身振动训练主要针对下肢肌群肌肉力量进行的。德国科隆体育大学Schwarzer(1999) 以站姿对运动员进行垂直方向的振动训练：每周3次，每次以最大力量的60％完成12次，振动频率为10～24Hz，振幅为6mm，一段时间后发现，腿部蹬伸最大力量增加了40％。芬兰的SailaTorvinen（2002） 进行了垂直式全身振动训练对运动成绩及平衡能力效果的研究，采用的振动频率是25～40Hz，振幅为2mm，每星期进行3～5次，每次4分钟的全身振动训练，4个月后发现，运动员垂直跳能力明显提高，说明在自主收缩情况下配合振动训练有助于下肢肌肉力量的增加。虽然，人们较早以前对振动刺激提高肌肉力量的作用就有了认识，但由于各方面的原因，人们对振动训练的作用机制还存在着许多模糊的认识，对于适宜的振动刺激也存在一些分歧和争论，这些因素都在一定程度上导致了振动训练在运动实践中开展还不普及，振动训练的实际作用尚未得以充分发挥。
（3）国内研究
许以诚（2001） 等人用振动力量训练器对上海女子手球队发展手臂力量时得出结论：主动肌振动力量练习时，中枢神经系统募集运动单位多，对抗肌也得到发展。彭春政（2003） 研究了振动刺激对膝关节肌力的训练效果。胡贤豪（2003） 对本院20名女子举重队运动员采用振动台练习后深蹲实验时得出结论：实验组最大力量比对照组提高10%~16%;身体形态优化;频率控制为“优低频、普高频”的规律。危小焰（2004） 研究表明，肌肉动态训练中附加全身振动刺激能有效地提高肌肉力量训练的效果。陈伟婷（2007） 通过比较振动和非振动力量训练过程中表面肌电(sEMG)信号近似熵的变化规律,得出振动力量训练时机体更不容易疲劳的结论。未曾见到有关中长跑运动员振动训练研究报道。
[[i] 本帖最后由 bing2008 于 2008-4-7 02:53 PM 编辑 [/i]] 上次一个德国的教授来我们科研中心做过这方面的讲座，我觉得这个对器械的要求太高了，不过据说效果挺好，呵呵 嗯，这个研究国内的研究也不错，但我突然发现好多国际文章好像都是为了讨好那个厂家似的。哎，谁让人家出钱呢
站在震动台上练力量也许效果会好点。但是是否会产生副作用，尤其是对神经的副作用，不得而知。但是总体上可以比传统的力量训练效率更好。目前，我国上海体育学院有自行研究的产品。
[img]http://www.athletesedge.net/imgs/equip/Pneumex.jpg[/img]
[[i] 本帖最后由 bing2008 于 2008-3-21 11:11 PM 编辑 [/i]]
vibration training
[b][color=Red]All shook up – can vibration training enhance sport performance[/color]?[/b]Although vibration training has been around for 40 years, the potential benefits for sportsmen and women have only recently begun to be properly researched. John Shepherd takes a look at the latest thinking on this training methodology and in particular, examines the role that vibration training may play in enhancing speed, power and flexibility in sport performance
The concept of vibration training was originally developed by Russian scientists as part of their space programme and in particular, the desire to keep their cosmonauts in space in the best physical condition as possible for the longest period of time. The USSR (as it was then) actually held numerous endurance records in this respect.
Vibration training requires the use of specially designed machines that vibrate at specific frequencies (normally between 30 and 50Hz). The most popular type of vibration machines are ‘platform-based’, which allow the user to perform a variety of exercises while standing, or placing their hands on the vibrating plate to perform upper body exercises, such as triceps dips. Other items of vibration equipment include dumbbells and breathing devices.
[b][color=Red]Physiology of vibration training[/color][/b]
Although there remains uncertainty about the precise magnitude of the benefits of vibration training, there’s no doubt that it does produce profound physiological effects in the body:
Vibration training can recruit nearly 100% of a muscle’s fibres. This contrasts with the 40%-60% recruitment normally associated with other resistance training activities. Vibration training achieves these high recruitment levels by creating an almost continuous stretch/reflex in muscles. This is known as a tonic stretch/reflex and means that while undergoing vibration training, muscles are contracting at incredibly high frequencies, which also subjects them to considerable forces. These vibrational forces are believed to be highly advantageous for the enhancement of fast-twitch muscle fibre (more later);
Vibration training stimulates muscular blood flow, which can speed up recovery from workouts and rehabilitation from injury. Increased blood flow will bring restorative nutrients to muscles cells and clear out damaged tissue faster;
The tonic stretch/reflex produced by vibration training can interact with the muscle’s own contraction frequencies. Fast-twitch muscle for example, contracts (twitches) at a rate of 30-70 times a second when stimulated by, for example, heavy load weight training and speed training. By duplicating these frequencies with vibration training, these fibres can be worked even harder – ie greater fibre recruitment – without the need for a huge ‘mental’ input from the athlete.
[color=Red][b]Recent research into vibration training[/b][/color]
An increasing body of research exists on the merits of vibration training for both athletes and the recreational fitness trainer. The former has looked at the effects of this training method on increasing power, strength and flexibility, while the latter has examined whether vibration training can be as effective as resistance and even CV training methods for improving body composition.
A team of Italian researchers considered the effects of whole-body vibration training on various measures in female competitive athletes(1). Whole-body vibration requires the athlete to stand on the vibration machine plate for designated time spans and/or perform reps of designated exercises, with or without added resistance.
The athletes were split between a vibration group (13 athletes) who trained three times a week for eight weeks and a control group (11 athletes). At the end of this period they were tested on: countermovement jump, leg extension strength, horizontal leg press, and flexibility (sit and reach test). The researchers discovered that the vibration group displayed a significant improvement in leg extension strength, countermovement jump performance and flexibility. There were no significant changes in the tested abilities of the controls. The team qualified their findings by indicating that the optimal frequency, amplitude (movement of the vibration platform), and G-forces need to be identified when using vibration training in order to maximise its effects.
Researchers from the Universities of Aberdeen and North Dakota discovered that a 30Hz protocol with 10mm amplitude and 60 seconds on/60 seconds off of vibration training exercise elicited the most significant muscle fibre recruitment in the vastus lateralis (thigh muscle) as measured by EMG(2). Higher frequencies did not elicit a significantly superior response. The athletes – in this case elite female volleyball players – stood on the platform in a squat position, with their knees at a 100-degree angle.
A team from Belgium considered whole-body vibration on knee extension strength and speed of movement and countermovement jump performance in older women aged 58-74 over a 24-week period(3). Interestingly, this particular study included a resistance training group as well as a control group.
Both the vibration group and the resistance group trained three times a week. The former performed unloaded static and dynamic knee extension exercises on a vibration platform, while the latter trained their quadriceps (knee extensors) by performing dynamic leg press and leg extension exercises, increasing from low (20 repetitions maximum – RM)) to high (8RM) resistance. The control group did not participate in any training.
Tests were performed before training commenced, at 12 weeks and at the end of the study. Leg extension strength was measured isometrically and dynamically, as was speed of movement of knee extension using an external resistance equivalent to 1%, 20%, 40%, and 60% of isometric maximum. Countermovement jump performance was determined using a contact mat, which measured jump height and force generation.
The results showed that isometric and dynamic knee extensor strength increased significantly in the vibration group and the resistance group after 24 weeks of training. Crucially, the training effects were not significantly different between the groups. Speed of movement of knee extension significantly increased at low resistance (1% or 20% of isometric maximum) in the vibration group only.
These findings led the researchers to conclude that vibration training is, ‘…a suitable training method and is as efficient as conventional resistance training when improving knee extension strength and speed of movement and countermovement jump performance in older women.’ Crucially they also argued that it was the vibration and not the performance of unloaded exercises on the vibration machine that resulted in enhanced physical performance.
[color=Red][b]Vibration training combined with aerobic exercise[/b][/color]
Another interesting piece of research by the same researchers compared the effects of whole-body vibration training for fitness purposes on untrained women(4). What makes this research particularly intriguing is the fact that aerobic training was also included in the design.
Forty-eight untrained young women were divided into a whole-body vibration group who performed unloaded static and dynamic exercises on a vibration platform, a fitness group who followed a conventional cardiovascular and resistance training programme, and a non-exercising control group. Both exercising groups trained three times a week and the researchers measured body composition (using underwater weighing and skinfold measurements) as well as isometric and isokinetic knee extensor strength.
Over the 24-week programme there were no significant changes in weight, percentage body fat, nor in skinfold thickness in any of the exercise groups. However, fat-free mass increased significantly in the whole-body vibration group only. This indicates an increase in muscle mass, probably because of the vibration training’s ability to recruit more muscle fibres, in particular the fast-twitch type.
This group also benefited from a significant strength increase, as did the fitness group and the researchers concluded that, ‘The gain in strength [for the vibration training protocol] is comparable to the strength increase following a standard fitness training programme consisting of cardiovascular and resistance training.’
[b][color=Red]Vibration and speed[/color][/b]
There’s no denying that evidence exists that vibration training can increase strength (isometric and isokinetic) and improve lean muscle mass, in both trained and untrained subjects. But what about more specific sports performance measures? Can vibration training enhance speed, for example?
Another team of researchers from Belgium set about discovering whether whole-body vibration training could enhance sprint performance(5). Twenty experienced sprinters (13 male, seven female, aged 17-30 years old) were randomly assigned to a whole-body vibration group, or a control group.
Over a five-week training period, the vibration group sprinters performed whole-body vibration workouts three times a week in addition to their normal training, while the control group trained as normal. The vibration programme consisted of unloaded static and dynamic leg exercises on a vibration platform using frequencies and amplitudes of 35-40Hz and 1.7-2.5mm respectively. The researchers tested pre and post-isometric and isokinetic knee extensor and flexor strength and vertical jump performance. Importantly, actual sprint performance was also measured.
The results showed that isometric and dynamic knee extensor and knee flexor strength were not significantly different between the vibration training and control groups. Moreover, in terms of improved sprint performance, the researchers found that getaway out of the blocks, acceleration and top-speed running were all unaffected by either training protocol. However, as other research indicates that vibration training can bring about improvements in strength and power in both athletes and the relatively untrained, it could be that five weeks of intervention was not enough time for the vibration training to work. It could also be that at the time of the study, the sprinters were not ready to move into their ‘maximum speed’ training phase, which could affect their ability to generate increased speed.
[color=Red][b]Summary[/b][/color]
It seems from the research quoted that whole-body vibration training can enhance (or at least match) performance in sport and fitness activities achieved by ‘normal’ training methods. However, there are contradictions as displayed by the ability of vibration training to potentiate, for example countermovement jump performance, but not sprint performance. Although more research in this area is required to investigate the precise correlation between vibration training and specific sports performance, athletes with access to vibration training machines may find it worthwhile experimenting with this training method in their routines in the meantime.
John Shepherd MA is a specialist health, sport and fitness writer and a former international long jumper
[b][color=Red]References[/color][/b]
1 Am J Phys Med Rehabil 2006; 85(12):956-62
2 J Strength Cond Res 2003; 17(3) 621-624
3 J Am Geriatr Soc 2004; 52(6):901-8
4 Int J Sports Med 2004; 25(1):1-5
5 Int J Sports Med 2005; 26(8):662-8
6 Br J Sports Med 2005; 39:860-865
[[i] 本帖最后由 bing2008 于 2008-3-21 11:08 PM 编辑 [/i]] [quote]原帖由 [i]chsport[/i] 于 2008-3-17 09:38 AM 发表 [url=http://bbs.tiyuol.com/redirect.php?goto=findpost&pid=20935&ptid=5090][img]http://bbs.tiyuol.com/images/common/back.gif[/img][/url]
上次一个德国的教授来我们科研中心做过这方面的讲座，我觉得这个对器械的要求太高了，不过据说效果挺好，呵呵 [/quote]
对，北体校园的就是这个。目前有三个，听说是瑞士生产的吧。看来还是要好好重视基础研究啊，这样才能发展成产业。
[img]http://www.afproducts.com/site_images/uploads/pro5-medium.JPG[/img]
在一定的频率和振幅下，可以练习上肢肌肉
当然了，这种刺激更容易刺激到神经肌肉，也许在震动的过程中能更大程度上活化神经肌肉的激活程度。[img]http://www.vibrabody.com.au/images/research_photo_1.jpg[/img]目前，在国外主要应用在康复训练
据说一些大牌的明星经常运用此产品进行康复训练。但是其产生良好效果的真正原因是什么?有什么更深层次的机理？值得生理学界深入研究。毕竟这种振动力量训练方法在体育中的应用不是很久，也就是十几年的事情。
[img]http://www.jumpusa.com/vibration1.jpg[/img] 曾纪荣（2007）对振动训练时发展肌肉力量效果影响的实验研究结论表明：
1)振动负荷力量训练系统训练下肢后深蹲力量时，比对照组短期内效果明显，8周内比对照组提高最大力量10%一16%。
2)振动力量训练对下肢肌力矩的影响，比传统力量训练法短期内效果明显，8周内比传统组提高16%一20%。
3)振动力量训练主要通过改善神经中枢的协调性，使神经中枢功能加强，导致更多的肌纤维参与运动，来提高肌肉力量。
建议1)在力量训练中采用振动负荷力量训练系统来进一步提高肌肉力量的训练效果。
2)在振动负荷力量训练系统中进行力量训练时根据生物适应性来调节频率的变化。
3)在以后的工作中还要进一步对实验对象的生理、生化指标进行测试，明确分析出力量增长的根源，如有可能我还会进行下一步的实验。
4)本训练系统需要进一步投资开发，以达到能充分发挥其功能的作用。
摘自北京体育大学学报，2007.10 韩海涛（2007）研究指出，振动刺激训练对提高肌肉力量具有显著的效果。蹬伸最大力量较实验前具有显著性变化;快速力量也得到了显著性提高;主动肌、协同肌及对抗肌力量得到了一定程度的提高，肌肉间协调用力能力增强。与常规力量训练方案相比，振动刺激训练方案效果更佳。表现为实验后，实验组与对照组(包括普通人组和专业运动员组)蹬伸最大力量、快速力量以及主动肌、协同肌、对抗肌在力量提高幅度上表现了显著性差异。
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