有氧运动结合抗阻力量练习对中年人身体成分和骨密度的影响

发布时间：2018-05-23 22:52

本文选题：有氧运动 + 力量练习　；参考：《上海体育学院》2017年硕士论文

【摘要】：研究目的身体活动不足是影响中年人身体健康状况和生活质量的重要因素之一,身体成分和骨密度是评价中年人健康状况的重要指标。近年来有研究不断表明抗阻力量训练对中年人身体成分和骨健康的促进作用更明显,鉴于前人的研究集中在有氧运动方式对人体健康促进的影响方面,所以本实验将研究有氧运动结合抗阻力量练习方式对中年人身体成分和骨密度的影响,从而探索更加科学合理的促进中年人身体健康,提高生活质量的运动方式。研究方法从上海市杨浦区五角场镇各社区居民委员会招募并最终确定符合纳入条件的40名中年男女作为受试者参与运动干预实验。实验前受试者进行健康评估并签署知情同意书,保证其能够在健康的身体状况下正常完成实验。运动干预前受试者的基线水平测试结果表明,男女不同性别受试者各项指标均无显著差异。实验将不同性别受试者分别随机分为两组:运动组和对照组。实验组采用有氧运动结合抗阻力量练习方式,对照组采用单纯有氧运动方式。对照组一周3次,每次30分钟跑步机跑步,受试者通过跑步机的心率监测将运动强度控制在个人最大心率的60%~70%区间。实验组在有氧运动的基础上进行身体不同部位的抗阻力器械训练,锻炼部位覆盖四肢躯干,包括三角肌、肱二头肌、肱三头肌、胸大肌、背阔肌、竖脊肌、腹直肌、股四头肌、股二头肌九大肌群。锻炼动作包括哑铃划船、坐姿推胸、碟机夹胸、坐姿腿弯举、俯卧腿弯举等。力量训练在30分钟有氧跑步后进行,一周三次,每次30分钟,一次锻炼三个肌群,一周三次锻炼九个肌群,每一个肌群的锻炼动作要求受试者按照自己相应肌群最大力量的百分比去完成锻炼(男性为80%,女性为60%)。2个月的运动干预结束后,再次对受试者进行身体成分和骨密度指标的测量。通过独立样本t检验和配对样本t检验分析干预前后不同组别男女受试者身体成分和骨密度指标的差异,比较锻炼前后的效果差异。研究结果2个月干预后,女性实验组体重、体脂肪含量(P0.05)和体脂率、内脏脂肪面积均出现下降;去脂体重(P0.05)、基础代谢率(P0.05)、每千克体重基础代谢率(P0.05)均出现增长;全身骨骼肌含量(P0.05)以及上肢、躯干部位的肌肉含量均出现增长;实验组和对照组下肢肌肉含量均出现不同程度下降,但实验组下降幅度小于对照组。实验组骨矿物含量(P0.05)、超声声速、跟骨超声振幅、骨强度、T值、Z值均出现增长,而对照组均出现不同程度下降。2个月干预后,男性实验组体脂肪含量、体脂率、内脏脂肪面积均出现下降,去脂体重和体重增加;实验组和对照组内脏脂肪面积均下降,但实验组下降幅度大于对照组;同时两组的基础代谢率均增长,但实验组增长幅度大于对照组;男性实验组的全身骨骼肌含量(P0.05)以及上肢、躯干肌肉含量增长效果均优于对照组,同时两组的下肢肌肉含量均出现下降,但实验组下降幅度小于对照组。实验组骨矿物含量(P0.05)、超声声速增长幅度均大于对照组,两组的跟骨超声振幅、骨强度、T值、Z值均下降,但实验组下降程度小于对照组。研究结论1)2个月的运动干预以后,女性实验组的体重、体脂率、身体质量指数和内脏脂肪指标的运动效果均优于对照组,呈现出下降的良好趋势;同时实验组的去脂体重、基础代谢率、全身骨骼肌含量、骨矿物含量和T值指标的运动效果均优于对照组,呈现出增长的良好趋势;两者结合的混合运动模式对女性的肌肉成分改善更明显。2)2个月的运动干预以后,男性实验组的体重、体脂率、身体质量指数和内脏脂肪指标的运动效果均优于对照组,呈现出下降的良好趋势;实验组的去脂体重、基础代谢率、全身骨骼肌含量、骨矿物含量指标的运动效果均优于对照组,呈现出增长的良好趋势。3)男性和女性受试者的下肢肌肉含量均出现略微下降,提示针对身体不同部位,力量训练负荷安排的平衡性对机体肌肉含量变化具有一定程度的影响。4)力量训练结合有氧运动的混合运动模式对机体身体成分和骨密度的影响效应相较于单一的有氧跑步形式较高。
[Abstract]:The lack of physical activity is one of the important factors affecting the health and quality of life of middle-aged people. Body composition and bone mineral density are the important indicators to evaluate the health of middle-aged people. In recent years, research has shown that resistance to strength training has been more effective in promoting the physical composition and bone health of middle-aged people. The study focuses on the effect of aerobic exercise on human health promotion, so this experiment will study the effect of aerobic exercise combined with resistance strength exercise on the body composition and bone density of middle-aged people, so as to explore a more scientific and rational way to promote the health of middle-aged people and improve the quality of life. The research method from Shanghai The community residents committee of Wujiaochang Town, Yangpu District, recruited and finalized 40 middle-aged men and women who were eligible to participate in the exercise intervention experiment. Before the experiment, the subjects performed health assessment and signed the informed consent to ensure that they were able to complete the experiment under healthy physical conditions. The subjects before the exercise intervention were based on the subjects. The results of line level test showed that there were no significant differences between the male and female subjects. The subjects were randomly divided into two groups: the exercise group and the control group. The experimental group adopted aerobic exercise combined with resistance strength exercise, and the control group adopted simple aerobic exercise. The control group was 3 times a week and 30 minutes each time. Treadmill run, the subjects control the exercise intensity in the 60%~70% interval of the maximum heart rate of the individual through the treadmill heart rate monitoring. The experimental group trains the anti resistance apparatus in different parts of the body on the basis of aerobic exercise, and the part covers the trunk of the limbs, including the deltoid, the two head of the humerus, the triceps brachii, the pectoralis major, the latissimus dorsi, and the erection muscle. The rectus abdominis, four muscles of the femoral head, and the nine muscle groups of the two muscles. The exercises include the dumbbell boat, the sitting posture, the chest, the leg bending, the bending of the legs, and so on. The strength training is carried out after 30 minutes of aerobic running, three times a week, three muscles each time, three times a week for nine muscles, and the exercise of each muscle group. The subjects were asked to measure the body composition and bone density again after the.2 months of exercise intervention at the end of the exercise (male 80%, female 60%). The subjects were tested by independent sample t test and paired sample t test to analyze the subjects and men and women of different groups before and after intervention. The differences in body composition and bone mineral density index were compared before and after exercise. The results of 2 months after the study showed that the body weight, body fat content (P0.05) and body fat rate and the area of visceral fat decreased in the female experimental group; the fat free weight (P0.05), the basal metabolic rate (P0.05), and the basal metabolic rate (P0.05) per kilogram (P0.05) were all increased. Muscle content (P0.05), upper limb, and trunk muscle content increased in both the experimental group and the control group, but the lower limbs muscle content decreased in varying degrees, but the decrease of the experimental group was less than that of the control group. The bone mineral content (P0.05), ultrasonic velocity, ultrasonic amplitude of calcaneus, bone strength, T value and Z value were all increased in the experimental group, and the control group all appeared. The body fat content, body fat rate and visceral fat area decreased in the male experimental group and the fat weight and body weight increased in the experimental group, and the visceral fat area decreased in the experimental group and the control group, but the decrease in the experimental group was greater than that in the control group; the basal metabolic rate of the two groups increased in the two groups, but the increase in the experimental group was greater than that of the experimental group. In the control group, the total skeletal muscle content (P0.05) in the male experimental group and the upper limb and trunk muscle content were all better than the control group, while the lower limbs muscle content of the two groups decreased, but the decrease of the experimental group was less than the control group. The bone mineral content of the experimental group (P0.05) and the ultrasonic speed increased more than the control group, and the calcaneus in the two groups was more than the control group. Ultrasonic amplitude, bone strength, T value and Z value were all decreased, but the degree of decrease in the experimental group was less than that of the control group. Conclusion 1) after 2 months of exercise intervention, the body weight, body fat rate, body mass index and visceral fat index of the female experimental group were better than those of the control group, showing a good tendency to decline; at the same time, the degreasing weight, base of the experimental group The basal metabolic rate, the total skeletal muscle content, the bone mineral content and the T value index were better than the control group, showing a good trend of growth; the combination of the two combined exercise patterns improved the muscle composition of women more obviously.2) after 2 months of exercise intervention, the body weight, body fat rate, body mass index and visceral fat were found in the male test group. The exercise effect of the fat index is better than that of the control group, showing a good trend of decline. The movement effect of the fat free weight, basal metabolic rate, skeletal muscle content and bone mineral content index of the experimental group is better than that of the control group, showing a good trend of growth.3) a slight decrease in the muscle content of the lower extremities of the male and female subjects. For different parts of the body, the balance of strength training load arrangement has a certain influence on the changes of body muscle content to some extent.4) the effect of combination of strength training combined with aerobic exercise on body composition and bone density is higher than that of a single aerobic running form.
【学位授予单位】：上海体育学院
【学位级别】：硕士
【学位授予年份】：2017
【分类号】：G804.2

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