Earticle

we investigated the effects of inter-set rest versus static stretching on repetition performance, maximum heart rate, and blood lactate concentration during biceps curl exercise. Twelve resistance-trained male participants completed five sets at 75% of one-repetition maximum (1RM) under two different inter-set conditions: passive rest and static stretching. We observed that static stretching significantly enhanced repetition performance from the second to the fifth set, compared to passive rest. While maximum heart rate showed no statistically significant difference between the two methods, a trend toward higher heart rate was noted in the static stretching condition. Both methods resulted in elevated post-exercise blood lactate levels, with no significant difference between them. These findings suggest that static stretching between sets may serve as an effective strategy to maintain performance during resistance training by alleviating fatigue. We propose static stretching as a practical and accessible recovery technique for athletes and practitioners seeking performance improvements in training contexts.

The purpose of this study is to investigate the changes in the number of repetitions and the repetition rate according to the exercise mode when performing 65%1RM resistance exercise at the 1-minute rest interval and the 3-minute rest interval. Sixteen healthy male subjects were treated with Bench press and Biceps curl of 65%1RM intensity at 1 and 3 minute rest intervals. The number of repetitions for each set of 1 minute rest interval showed a significant decrease from 1set to 5set in bench press. biceps curl showed a significant decrease from 1set to 4set. The repetition rate according to the exercise mode with a 1-minute rest interval showed a significant difference from 2sets to 4sets. In the repetition rate for each set, bench press showed a significant decrease from 1set to 5set. biceps curl showed a significant decrease from set 1 to set 4. The number of repetitions according to the exercise mode with a 3-minute rest interval showed a significant difference from 2sets to 5sets. In the number of repetitions for each set, bench press showed a significant decrease from 1set to 5set. biceps curl showed a significant decrease from 1set to 4set. The repetition rate according to the exercise mode with a 3-minute rest interval showed a significant difference from 2sets to 5sets. In the repetition rate for each set, bench press showed a significant decrease from 1 set to 5 sets. biceps curl showed a significant decrease from 1set to 4set. In summary, the decrease in the number of repetitions according to the set progression in the resistance exercise of the endurance depends on the exercise mode, and the increase of the rest interval or the decrease of the weight-intensity should be considered when aiming for more exercise.

[서론] 이 연구는 신장성근수축 (Eccentric muscle contraction; ECC)운동 시 휴식시간의 차이가 염증물질, 면역세포, 근육재생관련 지표와 어떠한 관련성이 있는가를 검증하는데 그 목적이 있다. [방법] 연구대상은 최근 6개월간 저항성 운동 프로그램을 실시하지 않은 건강한 일반 성인남자 15명을 선정하였다. 각 피험자는 체성분 검사를 실시하고, 2주후에 팔꿈치 굽힘근(elbow flexors)의 ECC 운동을 세트 사이에 1분, 3분, 5분의 휴식시간을 적용하여 6회 10세트 실시하였다. ECC 운동 및 측정은 혈중 백혈구의 일일 주기의 변화를 최소화하기 위하여 동일한 시간에 실시하였다. 혈중물질(백혈구수, 호중구수), 골격근손상 지표(ROM, VAS, 혈장 CK) 및 골격근 재생지표(CD34+)는 운동전, 운동 직후, 운동 시기의 1일, 2일, 3일, 및 4일 후에 측정하였다. [결과] VAS 및 혈장 CK는 1분 휴식시간에 비해 3분과 5분 휴식시간에서 유의하게 감소하였으며(p<.05), ROM은 1분 휴식시간에 비해 3분과 5분 휴식시간에서 회복이 빠른 것으로 나타났다(p<.05). 염증물질 및 CD34+는 휴식시간에 따른 영향을 미치지 않았다. [결론] 이 연구에서는 ECC 운동 시 휴식시간의 차이는 근육손상 관련지표에 영향을 미치는 것으로 확인하였다.

[INTRODUCTION] The purpose of this study was to measure changes of rest interval following eccentric muscle contraction exercise on circulating substance, parameters related to damage and regeneration in skeletal muscle. [METHOD] Fifteen healthy men who had not been involved in a resistance-training program at least 6 months prior to the present study were recruited as subjects. All subjects performed maximal eccentric exercise of the elbow flexors with their dominant arm. The exercise consisted of 10 sets of 6 maximal voluntary eccentric contractions of the elbow flexors with 1-min, 3-min and 5-min rest between sets. Circulating substance (leukocytes, neutrophils), Muscle damage index (ROM, VAS, Plasma CK) and muscle regeneration (CD34+) were examined before, immediately after, 1, 2, 3, and 4 days following the exercise. [RESULT] VAS and Plasma CK were significantly decreased in the 3-min and 5-min rest than in the 1-min (p<.05). ROM was significantly faster in the 3-min and 5-min rest than in the 1-min (p<.05). Circulating substance (leukocytes, neutrophils and CD34+ were not significantly different at time course between rest. [CONCLUSION] These results confirmed that difference in rest time affects a muscle damage related index.

[서론] 본 연구는 10RM 벤치프레스 운동시 세트간 휴식시간에 따른 반복횟수, 총운동량, 심박수와 수축기혈압에 근거한 심부담도를 규명하는데 목적을 두었다. [방법] 웨이트트레이닝 경력이 6개월 이상이며 의학적 검사결과 건강상 이상이 없는 남자 10명을 대상으로 세트간 휴식 30초, 90초 180초 조건에서 10RM벤치프레스 운동을 각각 7set 실시하였고, 세트마다 반복횟수, 총운동량, 심박수, 수축기혈압, 심부담도를 측정하였다. [결과] 10RM 벤치프레스 7세트 운동시 세트가 진행되면서 반복횟수와 총운동량은 유의하게 감소되었으며, 휴식시간 조건에 따라서는 180초, 90초, 30초 휴식 순으로 나타났다. 심박수는 30초 조건에서는 4세트 이후 유의하게 감소되었고, 90초와 180초 조건에서는 유지되는 경향을 보였다. 수축기 혈압은 90초 조건에서는 유의하게 증가하고, 30초 조건에서는 감소하는 양상을 보였으며, 190초 조건에서는 유의한 변화를 보이지 않았다. 심부담도는 30초 조건에 비해 90초와 180초 조건에서 높은 경향을 보였으나 유의한 차이는 없었다. [결론] 본 연구에서 10RM 강도의 벤치프레스 운동시에는 반복횟수와 총운동량의 측면에서는 180초 세트간 휴식조건이 가장 적당하고, 심박수와 수축기혈압 상승에 가장 높은 영향을 미치는 세트간 휴식시간은 90초 휴식조건이라고 판단된다. 결론적으로, 10RM 벤치프레스 운동시 세트간 휴식시간은 최소 90초 이상 적용되어야 할 것으로 보여 지며, 180초 정도를 적용하는 것이 가장 적당할 것으로 사료된다.

[INTRODUCTION] The purpose of this study was to identify the influence to change of repetition maximum, total work, HR, SBP, and RPP by different rest interval with in sets during 10RM bench press. [method] weight training career more than six months and not more than health medical test results to target 10 men resting 30 seconds between sets, 90 seconds 180 seconds, respectively, under the conditions 7set 10RM bench press exercises were performed for each set of repeated count, the total work, HR, SBP, RPP was measured. [Results] 10RM bench press exercise sets 7 sets the number of repetitions and the total work progressed significantly decreased, in accordance with the rest interval time of 180 seconds, 90 seconds, 30 seconds rest in order. Heart rate in a 30-second condition was significantly decreased after 4 sets, 90 seconds and 180 seconds conditions tended to be maintained. Conditions, the systolic blood pressure increased significantly and 90 seconds, 30 seconds conditions showed a decreasing pattern, 190 seconds did not show significant changes in conditions. Conditions, the RPP compared to 30 seconds 90 seconds 180 seconds and showed a tendency in conditions, or there was no significant difference. [Conclusion] 10RM bench press exercise rest time between sets to be applied over a minimum of 90 seconds is shown to be 180 seconds to apply is considered to be the most suitable.