The 하키중계 exploration completed to this point on the results of body weight schooling on cyclists has introduced combined results. The examine finished by Ben Hurley with the College of Maryland experienced ten healthier Gentlemen choose up power coaching (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, even though eight other nutritious Males served as controls. Soon after twelve weeks, the power-trained Males enhanced their endurance when biking at an intensity of seventy five for every cent V02max by 33 per cent and also lifted lactate threshold (The only greatest predictor of endurance efficiency) by 12 per cent.
However, these Gentlemen were being untrained previous to the research and did not perform frequent biking workout routines in the study, so the applicability of these results to significant athletes is questionable
The review performed by R. C. Hickson and his colleagues at the College of Illinois at Chicago was significantly additional practical. In that investigation, eight knowledgeable cyclists added three days each week of power schooling for their typical endurance routines over a ten-7 days period of time. The strength teaching was extremely basic, concentrating on parallel squats (five sets of five reps for every exercise routine), knee extensions (3 sets of 5 reps), knee flexions (3 x five), and toe raises (three x twenty five), all with relatively hefty resistance. The only real progression utilized in This system involved the amount of resistance, which increased steadily as strength enhanced.
Nonetheless, the power schooling experienced a profoundly positive effect on biking effectiveness. Right after 10 months, the cyclists improved their ‘short-expression endurance’ (their skill to carry on Doing work at an exceptionally higher depth) by about eleven for each cent, and Additionally they expanded the period of time they could pedal at an intensity of 80% V02max from 71 to eighty five minutes, about a 20-per cent update.
To the negative facet, Now we have investigate, carried out by James Residence and his colleagues on the College of Cape Town in South Africa, seven endurance cyclists who averaged about two hundred kilometers of biking a week integrated a few strength education periods into their usual schedule. The strength software was relatively unsophisticated, consisting of 3 sets of as many as 8 repetitions of hamstring curls, leg presses, and quadriceps extensions applying rather major resistance.
Right after 6 months, the toughness instruction experienced manufactured somewhat outstanding gains in power (the gains averaged a tiny bit over twenty per cent). Having said that, precise