本文選題：有氧訓(xùn)練　切入點(diǎn)：抗阻訓(xùn)練　出處：《四川師范大學(xué)》2017年碩士論文　論文類型：學(xué)位論文

【摘要】：有氧訓(xùn)練從上個(gè)世紀(jì)八十年代就被諸多專家學(xué)者研究得出可以有效降低自身體重和體脂比,隨著科學(xué)的不斷進(jìn)步,相關(guān)學(xué)者提出了不同的觀點(diǎn),抗阻訓(xùn)練就是被提出的一個(gè)新觀點(diǎn),人體供能主要有ATP供能,糖類氧化供能,以及脂肪氧化供能,有氧訓(xùn)練因?yàn)槠鋸?qiáng)度適中且可以在運(yùn)動(dòng)過(guò)程較大程度調(diào)用糖分與脂肪氧化供能而被眾多專家與大眾所認(rèn)知,但是人體消耗能量的三大形式主要是身體活動(dòng)以及基礎(chǔ)代謝和食物分解耗能,而人體基礎(chǔ)代謝所需的能量占據(jù)人體能量消耗的百分之七十,所以本文旨在通過(guò)抗阻訓(xùn)練提高機(jī)體瘦體重,增加機(jī)體基礎(chǔ)代謝率,從而實(shí)現(xiàn)體成分的良性促進(jìn)。而抗阻訓(xùn)練同樣可以使機(jī)體身體素質(zhì)與機(jī)能水平獲一定程度的提升,相對(duì)于單一有氧訓(xùn)練所帶來(lái)的良性效應(yīng)會(huì)更多。作者采取實(shí)驗(yàn)的形式以證明抗阻訓(xùn)練結(jié)合有氧訓(xùn)練是否可行以及與單純有氧訓(xùn)練的鍛煉效果.本文以20歲到26歲之間青年男性為實(shí)驗(yàn)對(duì)象.實(shí)驗(yàn)前進(jìn)行醫(yī)學(xué)與體質(zhì)方面的嚴(yán)格測(cè)試,然后選取體脂比均大于30的青年男性進(jìn)行隨機(jī)分組,A組為抗阻訓(xùn)練結(jié)合有氧訓(xùn)練,B組為單純有氧訓(xùn)練組,A組進(jìn)行抗阻訓(xùn)練與有氧訓(xùn)練相結(jié)合的鍛煉方案鍛煉時(shí)間為12周。鍛煉頻率為每周6次,每次鍛煉時(shí)間為70分鐘,B組為單純有氧訓(xùn)練組,B組進(jìn)行單純有氧訓(xùn)練方案,每次鍛煉時(shí)間是70分鐘,每周6次的鍛煉頻率。A組與B組在進(jìn)行實(shí)驗(yàn)期間的飲食均由健身教練來(lái)進(jìn)行規(guī)劃,保證進(jìn)食的統(tǒng)一。12周的實(shí)驗(yàn)后得出A組與B組受試者的體重與體脂比都與鍛煉前有顯著性差異,但是A組鍛煉者的體重與體脂比的降低幅度要大于單純有氧訓(xùn)練組,在BMI的降低幅度方面A組同樣要好于B組。在身體機(jī)能方面本文采用的對(duì)比指標(biāo)是肺活量和臺(tái)階指數(shù),同樣得出抗阻訓(xùn)練結(jié)合有氧訓(xùn)練的鍛煉效果要好于單純有氧訓(xùn)練。在身體素質(zhì)指標(biāo)方面,本實(shí)驗(yàn)采取對(duì)比的指標(biāo)是背力,握力,縱跳,臥推最大負(fù)荷,半蹲最大負(fù)荷。實(shí)驗(yàn)得出在身體素質(zhì)指標(biāo)方面抗阻訓(xùn)練結(jié)合有氧訓(xùn)練的鍛煉效果好于單純有氧訓(xùn)練。因此在減脂鍛煉中,可以采取抗阻訓(xùn)練結(jié)合有氧訓(xùn)練的鍛煉方案鍛煉效果更佳。
[Abstract]:Since -20s, aerobic training has been studied by many experts and scholars to find that it can effectively reduce body weight and body fat ratio. With the development of science, relevant scholars have put forward different views. Resistance training is a new idea put forward. Human body energy supply mainly includes ATP, carbohydrate oxidation, and fat oxidation. Aerobic training has been recognized by many experts and the public because of its moderate intensity and the ability to use oxidation of sugar and fat to a greater extent during exercise. But the three main forms of energy consumption are physical activity, basic metabolism and food decomposition, which account for 70% of the body's energy consumption. So the purpose of this paper is to improve the lean body weight and increase the basic metabolism rate of the body through resistance training, so as to realize the benign promotion of body composition. And resistance training can also improve the body's physical quality and function level to a certain extent. The author takes the form of experiment to prove the feasibility of resistance training combined with aerobic training and the effect of training with pure aerobic training. In this paper, the authors use 20 to 26 years of age to prove the feasibility of resistance training combined with aerobic training. Young men were the subjects of the experiment. Strict medical and physical tests were carried out before the experiment. Then young men whose body fat ratio was more than 30 were randomly divided into two groups: resistance training combined with aerobic training and group B: simple aerobic training group: resistance training combined with aerobic training. For 12 weeks. Exercise frequency is 6 times a week. The exercise time was 70 minutes and the training time was 70 minutes in group B, which was a simple aerobic training program in group B, and the duration of exercise was 70 minutes in each exercise group. The frequency of exercise 6 times a week. The diet of group A and group B during the experiment was planned by a fitness instructor. The results showed that the body weight and body fat ratio of subjects in group A and group B were significantly different from those before exercise, but the ratio of body weight to body fat in group A was significantly lower than that in group A, and the ratio of body weight to fat in group A was significantly lower than that in group B, but the ratio of body weight to body fat in group A was significantly lower than that in group B. Group A is also better than group B. in terms of body function, the comparative indexes used in this paper are vital capacity and step index. It is also concluded that the effect of resistance training combined with aerobic training is better than that of pure aerobic training. In terms of body quality indexes, the comparative indexes of this experiment are back strength, grip strength, longitudinal jump, and supine maximum load. The results show that the effect of resistance training combined with aerobic training is better than that of pure aerobic training. Resistance training combined with aerobic training can be used to exercise better.
【學(xué)位授予單位】：四川師范大學(xué)
【學(xué)位級(jí)別】：碩士
【學(xué)位授予年份】：2017
【分類號(hào)】：G804.2

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本文編號(hào)：1562145