循环抗阻力量训练对减肥人群减肥效果的动态分析

发布时间：2018-05-05 09:33

本文选题：循环抗阻训练 + 力量　；参考：《北京体育大学》2017年硕士论文

【摘要】：一般认为,循环抗阻力量训练通常对爆发力、最大力量、相对力量等力量性素质影响比较明显。近年来,循环抗阻力量训练对减脂、控制体重以及改善身体成分各项指标等方面的影响,得到了较为广泛地研究。研究表明,循环抗阻力量训练不仅可以提高人体肌肉系统的收缩能力,而且对改善BMI、降低脂肪含量也有明显的作用,还可以增强在相同时间内研究对象的减肥效果,深层次地调节研究对象身体的内在成分,进一步改善其身体状况。研究对象和方法:本文选取某健身会所37名减肥者,对其编号后用抓阄的方式随机抽取12名减肥者,并从中筛选出训练目的明确,训练频率规律,训练时间稳定的减肥者6名,对选出的6名减肥者进行一次1小时,每周3次,持续24周的循环抗阻力量训练指导,其主要训练目的为减肥,具体为降低体重、脂肪含量(BF)、腰臀比(WHR)和身体水分含量,提高身体质量参数(BMI)和骨骼肌含量。对照组从同一健身会所随机抽取12名,并筛选出训练目的明确,训练频率规律,训练时间稳定的6名减肥者,其完全不进行循环抗阻力量训练指导,并对其身体成分进行24周的测量。研究结果显示:经过24周的循环抗阻力量训练,整个24周实验组的体重减少量为4.1±1.4(kg),比对照组多3.1±1.2(kg)。实验组的BMI减少量为1.4±0.7(kg/m2),比对照组多1.1±0.6(kg/m2)。实验组的体脂肪减少量为5.2±0.5(kg),其减少量比对照组多4.5±0.3(kg)。实验组的骨骼肌增加量为0.8kg,增加量比对照组多0.5kg。这可以说明该运动处方和饮食及作息建议,对一般减肥人群有效,但必须要遵循其循环抗阻力量的原则和方法,才可能会事半功倍!并可作为一般运动处方,可以推广给减肥人群,但要结合个人身体情况,适当地参考和借鉴。研究结论:循环抗阻力量训练运动处方对减肥人群力量训练针对性更强,分化程度更深,细化程度更高;由自重训练到复合动作训练,单一关节的肌肉训练逐渐增加到双关节、多关节的肌肉训练,其动作重复次数主要集中在8-15RM进行抗阻力量训练;参与循环抗阻力量训练的实验对象,其体重、体脂肪、腰臀比和身体水分含量的降低,骨骼肌的增加和身体质量参数的提高比对照组都更为显著,其减肥效果优于未接受循环抗阻力量训练的对照组。
[Abstract]:It is generally believed that the cyclic resistance training usually has a significant effect on the quality of power such as explosive force, maximum force and relative strength. In recent years, the effects of cyclic resistance training on fat reduction, weight control and body composition improvement have been extensively studied. Studies have shown that cyclic resistance training can not only improve the contractility of human muscle system, but also improve BMIs and reduce fat content. It can also enhance the weight loss effect of the subjects at the same time. Further improve the body condition by adjusting the internal components of the body. Research objects and methods: in this paper, 37 slimming people in a fitness club were selected, and 12 dieters were randomly selected by drawing lots, and 6 slimming subjects with definite training purpose, regular training frequency and stable training time were selected. Six dieters were given 24 weeks of cyclic resistance strength training instruction for one hour, three times a week. The main purpose of the training was to reduce body weight, fat content, waist to hip ratio (WHR) and body moisture content. Improve body mass parameters (BMI) and skeletal muscle content. In the control group, 12 subjects were randomly selected from the same fitness club, and 6 dieters with definite training purpose, regular training frequency and stable training time were selected, and they did not carry out cyclic resistance strength training instruction at all. The body composition was measured for 24 weeks. The results showed that after 24 weeks of cyclic resistance training, the weight loss of the experimental group was 4.1 卤1.4kg / kg, which was 3.1 卤1.2kg / kg more than that of the control group. The decrease of BMI in the experimental group was 1.4 卤0.7 kg / m ~ (-2), 1.1 卤0.6 ~ (kg ~ (-1)) 路m ~ (2) 路m ~ (-2) more than that in the control group. The decrease of body fat in the experimental group was 5.2 卤0.5kg / kg, which was 4.5 卤0.3kg / kg more than that in the control group. The increase of skeletal muscle in the experimental group was 0.8 kg, which was 0.5 kg more than that in the control group. This can show that the exercise prescription and diet and rest advice, the general weight loss population is effective, but must adhere to its cyclic resistance to the principles and methods, in order to achieve twice the result with half the effort! It can be used as a general exercise prescription and can be popularized to people who lose weight. Conclusion: the training prescription of circulatory resistance strength training has stronger pertinence, deeper differentiation and higher degree of refinement for the strength training of people who lose weight, and from self-weight training to compound movement training, the muscle training of a single joint is gradually increased to two joints. For multi-joint muscle training, the number of repetitive movements was mainly concentrated in 8-15RM for resistance strength training, and the subjects involved in cyclic resistance strength training were the reduction of body weight, body fat, waist-to-hip ratio and body moisture content, and the reduction of body weight, body fat, waist-to-hip ratio and body moisture content. The increase of skeletal muscle and the improvement of body mass parameters were more significant than those of the control group, and the weight loss effect of the control group was better than that of the control group without cyclic resistance training.
【学位授予单位】：北京体育大学
【学位级别】：硕士
【学位授予年份】：2017
【分类号】：G804.2

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