中老年女性弹力带健身操的创编及健身效果的研究
发布时间：2018-08-20 19:10
【摘要】：中老年女性人群在此时期,面临着肌力减退、骨质疏松、身体成分失衡的现象;很多类型单一、动作简单的运动方式,使中老年女性在平日练习的过程中觉得枯燥乏味,无法长期坚持下去;有些适合中老年女性的运动,其运动负荷相对较小,无法达到明显的健身效果。为此本研究编创适合中老年女性生理学特点和审美取向的弹力带健身操,通过6个月的练习,希望能在一定程度上提高中老年女性的身体健康水平,为中老年女性的健身提供参考。本研究通过文献资料法了解弹力带健身器材的特点和国内外弹力带相关研究和应用的现状。选取经常进行体育锻炼的中老年女性17人为被试人群,其中实验组8人,对照组9人,运用实验法对实验组进行6个月弹力带健身操的运动干预,每周锻炼3次,锻炼时间为每天下午15点开始,时长40分钟,共循环做操5遍,每套操间歇3分钟,运动强度为中低强度。对照组保持健步走的体育锻炼方式,以身体感到自由舒适为限度,锻炼时间与实验组保持一致。在实验结束后,运用数理统计法对两组实验对象的身体成分、骨密度、握力、腰背力四项指标的结果进行统计,分析弹力带健身操锻炼对中老年女性健康状况的影响。研究结论如下:1.坚持练习弹力带健身操,可以明显提高和保持中老年女性肌肉力量,尤其是提高腰背力的效果更加明显。2.弹力带健身操锻炼影响着中老年女性的骨密度,弹力带健身操是一种更适合中老年女性的锻炼方法。它可以改善中老年女性骨密度的水平,能够有效预防或改善中老年女性的骨质疏松状况。建议广大中老年女性采用弹力带健身操的锻炼方式,一定程度上可以延缓中老年女性骨密度丢失和预防骨质疏松状况的发生。3.弹力带健身操能有效降低中老年女性身体脂肪的比例,提高身体质量,对保持身体健康有着积极的效果。4.坚持练习弹力带健身操,科学合理分配练习时间,能够作为中老年女性增强体质的有效运动锻炼方式。
[Abstract]:During this period, women in the middle and old age are faced with the phenomena of decreased muscle strength, osteoporosis, and imbalance of body composition. Many types of single and simple movements make middle-aged and elderly women feel dull and boring during their weekdays of exercise. It can not be persisted for a long time; some sports suitable for middle-aged and elderly women have relatively small exercise load and can not achieve obvious fitness effect. For this reason, this study created the elastic band aerobics suitable for the physiological characteristics and aesthetic orientation of the middle-aged and elderly women. Through 6 months of practice, we hope to improve the physical health level of the middle-aged and elderly women to a certain extent. To provide a reference for the fitness of middle-aged and elderly women. In this study, the characteristics of elastic belt fitness equipment and the current situation of research and application of elastic belt at home and abroad were studied by the method of literature. Seventeen middle-aged and aged women who often take part in physical exercise were selected as the subjects, including 8 in the experimental group and 9 in the control group. The experimental method was used to carry out the exercise intervention of the experimental group with elastic band exercise for 6 months, three times a week. The exercise time starts at 15:00 every day and lasts 40 minutes. The exercise cycle is 5 times, the interval of each exercise is 3 minutes, and the exercise intensity is medium and low intensity. In the control group, the physical exercise mode of walking was maintained, with the limit of body feeling free and comfortable, and the exercise time was the same as that of the experimental group. At the end of the experiment, the results of body composition, bone mineral density, grip strength, waist and back strength of the two groups were analyzed by mathematical statistics, and the effect of elastic band exercise on the health status of middle-aged and elderly women was analyzed. The conclusion of the study is as follows: 1. Persisting in the exercise of elastic band exercise can obviously improve and maintain the muscle strength of the middle-aged and elderly women, especially the effect of improving the waist and back strength is more obvious. 2. Elastic band exercise affects the bone mineral density of middle-aged and elderly women, and elastic band exercise is a more suitable exercise method for middle and old women. It can improve bone mineral density (BMD) of middle-aged women and prevent or improve osteoporosis. It is suggested that the exercise method of elastic band exercise can delay bone mineral density loss and prevent osteoporosis in middle-aged and elderly women to a certain extent. Elastic band exercise can effectively reduce the proportion of body fat of middle-aged and elderly women, improve the quality of the body, and has a positive effect on the maintenance of physical health. 4. It can be regarded as an effective exercise way for middle-aged and elderly women to strengthen their physique by persisting in elastic band exercise and allocating exercise time scientifically and reasonably.
【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】：G831.3
[Abstract]:During this period, women in the middle and old age are faced with the phenomena of decreased muscle strength, osteoporosis, and imbalance of body composition. Many types of single and simple movements make middle-aged and elderly women feel dull and boring during their weekdays of exercise. It can not be persisted for a long time; some sports suitable for middle-aged and elderly women have relatively small exercise load and can not achieve obvious fitness effect. For this reason, this study created the elastic band aerobics suitable for the physiological characteristics and aesthetic orientation of the middle-aged and elderly women. Through 6 months of practice, we hope to improve the physical health level of the middle-aged and elderly women to a certain extent. To provide a reference for the fitness of middle-aged and elderly women. In this study, the characteristics of elastic belt fitness equipment and the current situation of research and application of elastic belt at home and abroad were studied by the method of literature. Seventeen middle-aged and aged women who often take part in physical exercise were selected as the subjects, including 8 in the experimental group and 9 in the control group. The experimental method was used to carry out the exercise intervention of the experimental group with elastic band exercise for 6 months, three times a week. The exercise time starts at 15:00 every day and lasts 40 minutes. The exercise cycle is 5 times, the interval of each exercise is 3 minutes, and the exercise intensity is medium and low intensity. In the control group, the physical exercise mode of walking was maintained, with the limit of body feeling free and comfortable, and the exercise time was the same as that of the experimental group. At the end of the experiment, the results of body composition, bone mineral density, grip strength, waist and back strength of the two groups were analyzed by mathematical statistics, and the effect of elastic band exercise on the health status of middle-aged and elderly women was analyzed. The conclusion of the study is as follows: 1. Persisting in the exercise of elastic band exercise can obviously improve and maintain the muscle strength of the middle-aged and elderly women, especially the effect of improving the waist and back strength is more obvious. 2. Elastic band exercise affects the bone mineral density of middle-aged and elderly women, and elastic band exercise is a more suitable exercise method for middle and old women. It can improve bone mineral density (BMD) of middle-aged women and prevent or improve osteoporosis. It is suggested that the exercise method of elastic band exercise can delay bone mineral density loss and prevent osteoporosis in middle-aged and elderly women to a certain extent. Elastic band exercise can effectively reduce the proportion of body fat of middle-aged and elderly women, improve the quality of the body, and has a positive effect on the maintenance of physical health. 4. It can be regarded as an effective exercise way for middle-aged and elderly women to strengthen their physique by persisting in elastic band exercise and allocating exercise time scientifically and reasonably.
【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】：G831.3
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