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不同形式的阻力训练对大学生肌肉和脂肪质量的影响

Effects of Different Forms of Resistance Training on Muscle and Fat Mass in University Students

Study on China Physical Science / 2025,7(4): 319-324 / 2025-12-12 23 15

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• Authors: 黄映橙¹ 苏雅琦² 池昶震³
• Information:

  1. 广州工商学院， 广州；
  2. 中北大学，太原；
  3. 东明大学，釜山

• Keywords:
  Resistance training; Muscle; Body fat percentage; University students
  阻力训练; 肌肉; 体脂率; 大学生
• Abstract: Resistance training has been widely recognized as an effective strategy for increasing muscle strength and improving body composition. However, the comparative effectiveness of different training modalities—dynamic constant external resistance training (DCER), variable resistance training (VRT), and isometric strength training (IST)—remains unclear for untrained individuals. This study aimed to compare these training methods and provide practical recommendations for beginners. Forty-five untrained university students were randomly assigned to one of three groups (DCER, VRT, IST). All participants completed an 8-week training program, consisting of two sessions per week, targeting the anterior deltoid and quadriceps muscles. Body composition (muscle mass and fat mass) was assessed pre- and post-intervention using an InBody770 analyzer. Additionally, a portable electromyography (EMG) device was used throughout the training sessions to monitor muscle activation and ensure consistent training intensity across groups. Training volume and intensity were matched among the three interventions, with resistance modality being the only variable factor. After 8 weeks, all three groups demonstrated significant increases in muscle mass and significant reductions in fat mass. However, no statistically significant differences were observed among the groups in terms of muscle gain or fat loss, indicating that all three training modalities produced comparable improvements in body composition for untrained individuals. For beginners, maintaining appropriate training volume and intensity appears to be more critical than choosing among DCER, VRT, or IST. These findings suggest that individuals may select any of the three modalities based on personal preference or equipment availability, as each yields similarly beneficial effects on muscle hypertrophy and fat reduction. 阻力训练已被证明是增强肌肉力量和改善身体成分的有效方法。然而，对于无经验个体而言，不同训练方法——动态恒定外部阻力训练（DCER）、可变阻力训练（VRT）和等长力量训练（IST）——的相对有效性尚不明确。本研究旨在比较这些方法，为初学者提供实践建议。本研究将45名无经验的大学生随机分配至三组（DCER、VRT、IST）。所有参与者完成了为期8周的训练计划，每周训练两次，训练目标为前三角肌和股四头肌。干预前后使用InBody770分析仪测量身体成分（肌肉质量和脂肪质量）。此外，训练过程中使用便携式肌电图（EMG）设备监测肌肉激活情况，以确保各组训练强度一致。所有训练方案在训练量和训练强度方面保持一致，仅在阻力方式上有所不同。所有三组在8周后均表现出肌肉质量的显著增加和脂肪质量的显著减少。然而，各组间的肌肉增长和脂肪减少均未表现出统计学上的显著性差异，这表明所有三种训练方法对无经验个体的身体成分改善具有相似的效果。对于初学者而言，选择DCER、VRT或IST作为训练方法的影响不如训练量和训练强度的保持重要。这一发现表明，个体可以根据个人偏好或可获得的训练设备选择合适的训练方式，均可获得类似的肌肉增长和脂肪减少效果。
• DOI: https://doi.org/10.35534/scps.0704045 (registering DOI)
• Cite: 黄映橙，苏雅琦，池昶震．不同形式的阻力训练对大学生肌肉和脂肪质量的影响［J］．中国体育研究，2025，7（4）：319-324.