眾所皆知，停止訓練會對體能造成負面的影響。
我剛剛看到一篇2005年的研究結論
文中指出
對老年人而言
低強度訓練者，在停止訓練4-8個後
之前因訓練所獲得的訓練效益將逐漸消失
但對高強度訓練者而言
其訓練效益仍然存在著
但再經過4個月的訓練後
體能就又回來了
結論是：
高強度阻力訓練
是提供延長停止訓練期間身體機能比較好的方法。
不知此一現象是否也適用於年輕人或中年人？

Br J Sports Med. 2005 Oct;39(10):776-80. Related Articles, Links


Strength training and detraining effects on muscular strength, anaerobic power, and mobility of inactive older men are intensity dependent.

Fatouros IG, Kambas A, Katrabasas I, Nikolaidis K, Chatzinikolaou A, Leontsini D, Taxildaris K.

University of Thrace, Komotini, Greece. fatouros@otenet.gr

BACKGROUND: Although strength training (ST) enhances physical function in the elderly, little is known about the effect of training intensity on training and detraining adaptations in musculoskeletal fitness. OBJECTIVE: To determine the effect of exercise intensity on strength, anaerobic power, and mobility of older men subjected to a 24 week ST protocol followed by prolonged detraining. METHODS: Fifty two healthy but inactive older men (mean (SD) age 71.2 (4.1) years) were assigned to a control (n = 14), low intensity training (LIST; n = 18; 55% 1RM), or high intensity training (HIST; n = 20; 82% 1RM) group. They carried out a 24 week, whole body (10 exercises, two to three sets/exercise) ST programme followed by a 48 week detraining period. Upper and lower body strength, anaerobic power (Wingate testing), and mobility (timed up and go, walking, climbing stairs) were measured at baseline and immediately after training and during detraining. RESULTS: Although low intensity training improved (p<0.05) strength (42-66%), anaerobic power (10%), and mobility (5-7%), high intensity training elicited greater (p<0.05) gains (63-91% in strength, 17-25% in anaerobic power, 9-14% in mobility). All training induced gains in the LIST group had been abolished after four to eight months of detraining, whereas in the HIST group strength and mobility gains were maintained throughout detraining. However, anaerobic power had returned to baseline levels after four months of detraining in both groups. CONCLUSIONS: Higher intensity training protocols induce greater gains in strength, anaerobic power, and whole body physical function of older men. Moreover, higher intensity training may maintain the gains for more prolonged periods after training ceases.