【摘要】：目的：規(guī)律的鍛煉可延緩中老年女性慢性病和致殘因素的發(fā)生發(fā)展,提高生活質(zhì)量。本研究旨在觀察最低運(yùn)動(dòng)推薦量及其半量在不同運(yùn)動(dòng)方式干預(yù)下,3個(gè)月、6個(gè)月和3個(gè)月停訓(xùn)對(duì)中老年女性改善健康的時(shí)效性變化。方法：社區(qū)招募115名55-65歲的中老年女性,將其分為對(duì)照組12人,健步走組36人,小量跑步組13人,跑步組15人,太極拳組24人,廣場(chǎng)舞組15人,分別進(jìn)行6個(gè)月不同方式的干預(yù),在干預(yù)3個(gè)月、6個(gè)月以及停訓(xùn)3個(gè)月后測(cè)試其形態(tài)學(xué)指標(biāo)、代謝指標(biāo)、心肺功能指標(biāo)及運(yùn)動(dòng)負(fù)荷實(shí)驗(yàn)相關(guān)指標(biāo)。結(jié)果：(1)干預(yù)3個(gè)月,55-65歲靜坐少動(dòng)女性的步幅、肺活量、V02max、V02AT、 V02RCP、安靜心率、LDL-C均有明顯改善,跑步組變化較為明顯。(2)干預(yù)6個(gè)月,55-65歲靜坐少動(dòng)女性的步幅、體重、安靜心率、肺活量、V02AT、V02RCP. 50%-60%V02max強(qiáng)度運(yùn)動(dòng)中的心率和血壓、TC、HDL-C均有明顯改善,太極拳組變化較為明顯。(3)停訓(xùn)3個(gè)月,步幅、V02max.50%-60%V02max強(qiáng)度運(yùn)動(dòng)中的心率和血壓的健康效益較穩(wěn)定,健步走和太極拳組安靜心率、肺活量的健康效益較為穩(wěn)定。(4)小量跑步組干預(yù)3個(gè)月步幅、肺活量、V02max顯著提升,停訓(xùn)3個(gè)月長(zhǎng)期保持。結(jié)論：(1)3-6個(gè)月最低運(yùn)動(dòng)推薦量(1080—1296 kcal/wk)的干預(yù),55-65歲靜坐少動(dòng)女性的健康效益主要體現(xiàn)在步幅、心肺耐力和脂代謝功能的改善,且停訓(xùn)3個(gè)月后長(zhǎng)期保持。3-6個(gè)月1/2最低運(yùn)動(dòng)推薦量(540—648kcal/wk)的運(yùn)動(dòng)干預(yù),能提高55-65歲靜坐少動(dòng)女性的步幅、心肺耐力,并在停訓(xùn)3個(gè)月后長(zhǎng)期保持。(2)跑步前期(3個(gè)月)健康效益改善較為明顯,太極拳后期(6個(gè)月)更明顯,健步走和太極拳停訓(xùn)后效益更易維持,行進(jìn)廣場(chǎng)舞則整體變化不明顯。
[Abstract]:Objective: regular exercise can delay the occurrence and development of chronic diseases and disability factors, and improve the quality of life. The aim of this study was to observe the time effect of minimum recommended exercise volume and its half dose on the health improvement of middle-aged and elderly women after 3 months, 6 months and 3 months of rest training under the intervention of different exercise modes. Methods: 115 middle-aged and elderly women aged 55-65 were recruited and divided into control group (n = 12), walking group (n = 36), running group (n = 13), running group (n = 15), Taijiquan group (n = 24) and square dancing group (n = 15). The morphological index, metabolism index, cardiopulmonary function index and related indexes of exercise load experiment were measured at 3 months, 6 months and 3 months after the intervention. Results: (1) after 3 months of intervention, the stride size, vital capacity, V02maxV 02AT, V02RCPT, quiet heart rate and LDL-C of 55-65 years old sedentary women were significantly improved. (2) the changes in the running group were more obvious than those in the running group for 6 months. Step size, body weight, quiet heart rate, vital capacity, V02ATT V02RCPs of 55-65 years old sedentary women. The heart rate, blood pressure and TC,HDL-C were significantly improved in 50%-60%V02max intensity exercise, and the changes in Taijiquan group were more obvious. (3) stop training for 3 months, step length, The health benefits of heart rate and blood pressure in V02max.50%-60%V02max intensity exercise were relatively stable, while that in the walking and Taijiquan groups was stable. (4) in the small running group, the three months step, vital capacity, and lung capacity were stable. V02max increased significantly and remained at the end of training for 3 months. Conclusion: (1) with the intervention of minimum recommended exercise dose (1080-1296 kcal/wk) for 3-6 months, the health benefits of 55-65 years old sedentary women are mainly reflected in the improvement of step size, cardiopulmonary endurance and lipid metabolism. The intervention of minimum recommended exercise volume (540-648kcal/wk) of 1 / 2 at 3-6 months after stopping training for a long period of 3 months could increase the walking rate and cardiopulmonary endurance of 55-65 years old sedentary women. The health benefits were improved significantly in the early running period (3 months), especially in the late stage of Taijiquan training (6 months), and the benefits were easier to maintain after walking and Taijiquan stopped training. Marching square dance is the overall change is not obvious.
【學(xué)位授予單位】：北京體育大學(xué)
【學(xué)位級(jí)別】：博士
【學(xué)位授予年份】：2016
【分類號(hào)】：G804.49

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本文編號(hào)：2332150