12周抗阻训练结合有氧训练对单纯性肥胖成年男性的影响

发布时间：2018-03-03 18:16

本文选题：有氧训练　切入点：抗阻训练　出处：《四川师范大学》2017年硕士论文　论文类型：学位论文

【摘要】：有氧训练从上个世纪八十年代就被诸多专家学者研究得出可以有效降低自身体重和体脂比,随着科学的不断进步,相关学者提出了不同的观点,抗阻训练就是被提出的一个新观点,人体供能主要有ATP供能,糖类氧化供能,以及脂肪氧化供能,有氧训练因为其强度适中且可以在运动过程较大程度调用糖分与脂肪氧化供能而被众多专家与大众所认知,但是人体消耗能量的三大形式主要是身体活动以及基础代谢和食物分解耗能,而人体基础代谢所需的能量占据人体能量消耗的百分之七十,所以本文旨在通过抗阻训练提高机体瘦体重,增加机体基础代谢率,从而实现体成分的良性促进。而抗阻训练同样可以使机体身体素质与机能水平获一定程度的提升,相对于单一有氧训练所带来的良性效应会更多。作者采取实验的形式以证明抗阻训练结合有氧训练是否可行以及与单纯有氧训练的锻炼效果.本文以20岁到26岁之间青年男性为实验对象.实验前进行医学与体质方面的严格测试,然后选取体脂比均大于30的青年男性进行随机分组,A组为抗阻训练结合有氧训练,B组为单纯有氧训练组,A组进行抗阻训练与有氧训练相结合的锻炼方案锻炼时间为12周。锻炼频率为每周6次,每次锻炼时间为70分钟,B组为单纯有氧训练组,B组进行单纯有氧训练方案,每次锻炼时间是70分钟,每周6次的锻炼频率。A组与B组在进行实验期间的饮食均由健身教练来进行规划,保证进食的统一。12周的实验后得出A组与B组受试者的体重与体脂比都与锻炼前有显著性差异,但是A组锻炼者的体重与体脂比的降低幅度要大于单纯有氧训练组,在BMI的降低幅度方面A组同样要好于B组。在身体机能方面本文采用的对比指标是肺活量和台阶指数,同样得出抗阻训练结合有氧训练的锻炼效果要好于单纯有氧训练。在身体素质指标方面,本实验采取对比的指标是背力,握力,纵跳,卧推最大负荷,半蹲最大负荷。实验得出在身体素质指标方面抗阻训练结合有氧训练的锻炼效果好于单纯有氧训练。因此在减脂锻炼中,可以采取抗阻训练结合有氧训练的锻炼方案锻炼效果更佳。
[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.
【学位授予单位】：四川师范大学
【学位级别】：硕士
【学位授予年份】：2017
【分类号】：G804.2

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