营销话术证据 B · meta 分析
有氧会杀掉你练出来的肌肉
真相
干扰效应是真的, 但被夸大了: 主要出现在高量耐力、跑步比骑车更甚, 靠排序和间隔就能把损失压得很小。
机制速览
又想练出肌肉力量、又想练好心肺, 两者会不会互相打架? 这就是著名的干扰效应 (interference effect), 从 Hickson 1980 年的观察起一直被讨论。
来源（2）
- Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and strength exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307. Concurrent endurance work attenuates strength and hypertrophy gains (modality- and volume-dependent); running interferes more than cycling.
- Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2-3), 255-263. The original 'interference effect' study: 10-week combined training group plateaued in strength at week 8, while strength-only kept gaining.