【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,提高生活質量。本研究旨在觀察最低運動推薦量及其半量在不同運動方式干預下,3個月、6個月和3個月停訓對中老年女性改善健康的時效性變化。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,廣場舞組15人,分別進行6個月不同方式的干預,在干預3個月、6個月以及停訓3個月后測試其形態(tài)學指標、代謝指標、心肺功能指標及運動負荷實驗相關指標。結果：(1)干預3個月,55-65歲靜坐少動女性的步幅、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6個月,55-65歲靜坐少動女性的步幅、體重、安靜心率、肺活量、V02AT、V02RCP. 50%-60%V02max強度運動中的心率和血壓、TC、HDL-C均有明顯改善,太極拳組變化較為明顯。(3)停訓3個月,步幅、V02max.50%-60%V02max強度運動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3個月步幅、肺活量、V02max顯著提升,停訓3個月長期保持。結論：(1)3-6個月最低運動推薦量(1080—1296 kcal/wk)的干預,55-65歲靜坐少動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3個月后長期保持。3-6個月1/2最低運動推薦量(540—648kcal/wk)的運動干預,能提高55-65歲靜坐少動女性的步幅、心肺耐力,并在停訓3個月后長期保持。(2)跑步前期(3個月)健康效益改善較為明顯,太極拳后期(6個月)更明顯,健步走和太極拳停訓后效益更易維持,行進廣場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.
【學位授予單位】：北京體育大學
【學位級別】：博士
【學位授予年份】：2016
【分類號】：G804.49

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