단기간 가압트레이닝의 수축 시간 차이가 신체조성, 체력, 동화호르몬 및 젖산에 미치는 영향

초록

Purpose: This study aims to investigate the effects of different contraction durations during short-term blood flow restriction (BFR) resistance training on body composition, physical fitness, anabolic hormone responses, and blood lactate levels in healthy adult men. Method: Twenty-seven men aged 30–49 years were randomly assigned to one of three groups: a control group (CON), a 1-second concentric/1-second eccentric contraction group (OCE), or a 3-second concentric/3-second eccentric contraction group (TCE). The OCE and TCE groups performed BFR resistance training at 20% of their one-repetition maximum (1RM) for two weeks, with six sessions per week, following a progressive KAATSU pressure protocol. Body composition, 1RM strength, vertical jump performance, Y-balance test scores, serum growth hormone (GH), insulin-like growth factor-1 (IGF-1), and blood lactate concentrations were assessed before and after the intervention. Blood lactate was measured at rest, immediately post-exercise, and during recovery. Results: The TCE group showed significant increases in skeletal muscle mass, thigh circumference, GH, and IGF-1, indicating greater hypertrophic and anabolic hormonal responses compared to the OCE and CON groups. Both the OCE and TCE groups demonstrated significant improvements in 1RM strength and lower-limb Y-balance test scores. Vertical jump performance improved only in the OCE group, suggesting enhanced power development associated with a faster contraction tempo. Blood lactate concentrations increased significantly in both BFR groups immediately after exercise and during recovery, with a tendency toward greater accumulation in the TCE group. Conclusion: These findings indicate that longer contraction durations under BFR training with TCE optimize anabolic hormonal signaling and muscle hypertrophy by increasing time under tension. Conversely, shorter contraction durations (OCE) appear more effective for enhancing explosive muscular power. Therefore, low-load, short-term BFR training provides a versatile and joint-friendly modality for rapid neuromuscular and morphological adaptations, with contraction tempo serving as a critical variable for achieving specific training goals.

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