耐力運動員心率變異性監測實踐與應用 (下) | Practices and Applications of Heart Rate Variability Monitoring in Endurance Athletes

耐力運動員心率變異性監測實踐與應用 (下) | Practices and Applications of Heart Rate Variability Monitoring in Endurance Athletes

耐力運動員心率變異性監測的實踐與應用 (下)

Practices and Applications of Heart Rate Variability Monitoring in Endurance Athletes

 

基於每日HRV的訓練程序

 

HRV導向訓練

HRV指導訓練處方的使用已在文獻中進行了研究，並在現實世界中用於制定訓練決策[99-103]。大多數和這種方法的相關研究都將訓練計劃與一組根據每日HRV分數而變化的訓練計劃（包括更高強度的訓練）進行比較。個體靜息HRV 基線通常在3天到4週時間內建立[99, 100]。HRV指導訓練的方案各不相同，但通常僅當HRV分數落在正常範圍內時才會進行中等和較高強度的鍛煉 [99, 104]。否則會制訂較低強度訓練和/或休息日，直到HRV恢復正常。

 

生理正常範圍的定義是基於個人的，使用幾天內確定的最小的有價值的變化[100, 105]。 HRV4Training 和 EliteHRV [106]、ithlete[107] 和 Welltory [108] 等許多應用程序已經過驗證，可用於測量每日 HRV，運動員可以使用它們來建立基線水平並評估每日恢復狀態。人們已針對最小價值改變的替代方法進行研究。 例如HRV增加或保持不變，則進行劇烈訓練，而當HRV下降時，則規定減少訓練負荷[101, 103]。HRV高於正常範圍的增加的解釋仍然是一個爭論話題，並且個體反應差異可能會在這當中有所作用[13]。

 

對HRV導向的跑者訓練系統回顧研究發現，基於HRV的組別比遵循預定訓練計劃組的表現有著更大改善[99]。在大多數情況下，HRV導向訓練會減少中強度和高強度訓練的數量。另一項審查研究囊括了健康自行車手、跑步者和滑雪者，從未經訓練到精英級別，發現HRV導向訓練與預確定的訓練一樣有效，但並未優於預排程訓練[104]。對耐力運動員的HRV導向訓練薈萃分析研究發現，次最大運動量的改善顯著更大，而各組之間的表現和最大運動量沒有顯著差異 [109]。 然而，對於HR導向訓練組，積極反應者比例較高，消極反應者較少。對長跑運動員進行為期8週的干預訓練發現，與傳統訓練組相比，HRV導向訓練組在3公里計時賽中取得了更大進步[100]。在休閒活動人群中，與預計劃組相比，使用兩種不同的HRV導向訓練方法可讓VO2峰值有類似增益，儘管研究中的女性透過較少的劇烈強度訓練獲得了相同益處[101]。另一項研究也支持HRV導向訓練組的最大跑步速度和VO2峰值 [103]。

 

經耐力訓練男性當中，與預排程週期塊訓練模式相比，在時域和頻域中的峰值跑步速度、反向運動跳躍和靜息HRV都有更大的改善，但在3公里跑步表現沒有差異[110]。在一項針對專業跑步者的研究中，HRV導向訓練提高了跑步機峰值速度和峰值呼吸交換率 [111]。與先前研究不同，HRV導向組透過較少的VT1以上的訓練次數而達到相等程度表現，而本研究中HRV導向組在VT1和VT2 之間花費了更多的時間。HRV導向訓練可能對某些能夠進行更高強度訓練的跑者可能會更有益。

 

在使用HRV導向訓練時，相關從業者應意識到隨著訓練量或強度的改變，HRV 會出現不同的變化[112]。 此外，值得注意的是，所有這些研究都將預排程訓練計劃與 HRV導向訓練進行比較，然而運動員經常與運動專業人士（例如教練）合作，他們可能會根據運動員反應進行訓練調整。

HRV和不良適應狀態

除了用於訓練目標設定外，HRV還被建議作為一種用以檢測和評估不良適應狀態嚴重程度的手段，包括疾病 [113, 114]、過度訓練 [15, 115] 和腦震盪 [18]。 腦震盪是近年來運動科學研究中備受關注的一個領域，在團體運動運動員中更為普遍。 另一方面，疾病和過度訓練在耐力運動員中則是相當常見。

 

過度訓練被認為是訓練與其他壓力和恢復之間的不平衡結果，會導致睡眠紊亂、疲勞、情緒混亂、荷爾蒙濃度改變、長期肌肉酸痛和運動能力下降等症狀[116]。過度訓練綜合症的檢測具相對挑戰性，由於沒有明確的診斷標準，它常常成為排除性診斷[117]。根據觀察，過度訓練的運動員在仰臥位和直立位時 HRV都會降低 [15]。另一方面，一項對經歷過度訓練症狀的初級越野滑雪運動員案例研究顯示，仰臥位時的心率和總功率有所增加[118]。另一項研究表示，在過度訓練的耐力運動員中，RR間隔長度和心率功率之間的相關性更強[115]。 在一組6日強化訓練營的精英皮划艇運動員中，最大攝氧量和最大乳酸下降，但HRV測量值卻沒有變化 [119]。這表明可以使用 HRV來區分過度訓練和短期訓練疲勞。

 

近期一項統合​​分析發現HRV與炎症過程（如疾病）之間存在負相關性[113]。 在重症監護環境中，HRV抑制已被用來預測疾病嚴重程度和死亡風險[120, 121]。即便不是太嚴重的疾病也可能影響HRV。在精英級游泳運動員中，HRV 在上呼吸道或肺部感染的幾週內受到抑制[114]。然而，研究中對於HRV預測能力尚不清楚；感染前一周，HRV數值於仰臥位較高，但直立位時較低。

 

HRV監測識別早期疾病和/或過度訓練的成功潛力仍有待確定。面對此類健康問題，尚不清楚是否可以利用HRV來成功適應和調整，以減少疾病的嚴重程度或持續時間以及其他醫療問題。不過以HRV導向的訓練以及使用HRV和其他生物識別標記監測健康狀況會是幫助運動員和教練應對此類挑戰的潛在有用工具。

 

 

非傳統HRV監測選項

 

運動心率變異性

運動會導致心率增加，以滿足增加的代謝需求，而時間和頻率則會讓HRV測量值急劇下降 [19, 122–125]。儘管方法之間以及運動模式之間可能存在差異，但一般來看HRV數值會隨運動強度呈劑量反應關係下降。在中等強度下，HRV達到相對穩定的較低數值，並且隨著運動強度級別的進一步增加呈很小變化 [19]。 因此，這些測量值很難在運動員經常訓練的強度級別運動背景下進行解釋。運動期間的HRV評估並不像靜息HRV評估那麼常見。然而，它相當可靠且具重複性，儘管在極高強度下其可靠性可能會受到影響[126]。

 

運動HRV的非線性測量已用於監測和調整離散訓練期間的運動強度。更具體來看，表短期相關性的DFAα1值於0.75時被認為相當於使用通氣數據測量的有氧閾值 [127]。心率變異記錄器和FatMaxxer等監測應用程式使用實時計算的DFAα1來調整運動強度 [127, 128]。儘管它可以“去趨勢”並根據運動強度的變化進行調整，但對於這些應用程式，建議測量時保持相同運動強度至少兩分鐘。

 

 

運動後心率變異性

正如前述有關影響每日HRV因素的部分所言，運動停止後HRV的恢復可能因運動次數而異。運動後監測HR和HRV恢復可以為了解訓練中的壓力提供有價值的見解。HRV波動通常會在運動後一小時內恢復到基線[19,70,71,75,77,78,129–133]。如果強度明顯較低，甚至可能會在運動後立即出現HRV 增加[71, 134]。 然而，高於VT1強度運動似乎會導致更大或更長時間的HRV抑制[70,78,133,135]。

 

Hynynen等人指出夜間監測HRV可能也頗具價值性[80]。研究顯示夜間HRV與運動後HRV抑制之間存在中度至強相關性。運動後HRV也可能與無氧適能的改善相關，因為運動後RMSSD與九週訓練計劃後重複衝刺能力的改善相關[136]。 據我們所知，運動後HRV監測作為HRV導向訓練工具部分尚未得到探索，但可以作為耐力運動員的有用工具，特別是對於每日進行高訓練量和/或多次訓練的運動員而言。

 

未來發展方向

有鑑於教練和運動員可以獲得大量數據和指標，人們對生理預測或根據可使用可穿戴技術和其他方式收集的一系列變量來預測結果或表現的興趣越來越濃厚。這些技術或許能量化訓練期外的壓力和恢復狀態，用以改善訓練負荷量化問題[137]。但顯然HRV本身並非呈現線性預測表現，因為據觀察，HRV在峰值階段可能會略為下降 [13]。

 

此外，耐力表現變化並不總是與HRV或用於監測訓練的其他指標（例如反向運動跳躍）變化相互呼應[138]。然而，縱向觀察個體模式和對訓練的反應，可以了解個體對訓練和其他刺激的生理反應。一項研究當中，HRV與訓練負荷測量之間的相關性在個體之間並不顯著，但在使用重複測量相關性時出現個體內部顯著性[139]。此研究和其他研究支持這樣的觀點，即透過縱向HRV監測可以改善運動處方。一些業餘跑者可能會可透過大量耐力運動而非更高強度來得到更多改善，這些差異與夜間HRV變化相關[140]。訓練期開始時的基線HRV也可能與非職業人群訓練改善有關[141]。在嘗試使用HRV與生理和心理變量相結合來指導訓練時，應考慮這些因素。對於HRV生物反饋訓練等實行探索已成功用於提升HRV [8]，也可以將其作為一種訓練評估工具。

 

先前將 HRV應用到運動中的研究主要集中在耐力運動主題上。雖然該族群也是本次審查重點，但值得注意的是，耐力運動員也經常進行阻力運動和無氧活動。目前對於在團隊運動環境中使用HRV導向阻力訓練或運動處方所知之甚少。一項針對從事高強度功能訓練的業餘活躍成年人研究發現，雖然9週內高強度訓練減少了20%，但在以HRV導向訓練時，身體組成、力量和攝氧量峰值也有類似於高強度訓練的改善[142]。阻力運動會出現HRV抑制，但可能 [143] 或可能不會 [144]的結果可有效區分不同運動次數帶來的疲勞差異。HRV恢復的時間線可能與其他變量不同，包括反向運動跳躍和心理變量。Nuuttila等人[135] 根據運動強度觀察到反運動跳躍和運動後HRV的不同疲勞恢復模式。同樣，Vacher等人[145]注意當感知壓力和恢復呈非線性變化時，HRV仍呈線性變化。因此，HRV數據可以被視為有助於改進表現預測、增強訓練和比賽策略以及完善耐力運動科學的一部分拼圖。

 

 

結論

各級耐力運動員將HRV進行多種應用使用。測量和處理HRV數據工具的可用性和易於訪問性的提升為進一步增強培訓和比賽實行帶來了希望和可能性。然而，運動員和教練員應注意使用嚴格方法來控制所收集數據的質量，並了解可能影響HRV測量的關鍵變量。日常HRV監測和HRV導向訓練等做法是成熟且有前景的應用，耐力運動員應該加以考慮使用。最後，HRV的使用應被理解為生理調節和適應的複雜網絡當中一部分。未來的研究走向將整合包括HRV在內的各種指標，有望進一步加深我們對耐力表現和訓練的理解，並幫助各體耐力運動員對自我生理機能有細緻入微的了解。

 

 

作者聲明本研究無利益衝突

 

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