本文選題：有氧運動 + 力量練習(xí)��； 參考：《上海體育學(xué)院》2017年碩士論文

【摘要】：研究目的身體活動不足是影響中年人身體健康狀況和生活質(zhì)量的重要因素之一,身體成分和骨密度是評價中年人健康狀況的重要指標(biāo)。近年來有研究不斷表明抗阻力量訓(xùn)練對中年人身體成分和骨健康的促進(jìn)作用更明顯,鑒于前人的研究集中在有氧運動方式對人體健康促進(jìn)的影響方面,所以本實驗將研究有氧運動結(jié)合抗阻力量練習(xí)方式對中年人身體成分和骨密度的影響,從而探索更加科學(xué)合理的促進(jìn)中年人身體健康,提高生活質(zhì)量的運動方式。研究方法從上海市楊浦區(qū)五角場鎮(zhèn)各社區(qū)居民委員會招募并最終確定符合納入條件的40名中年男女作為受試者參與運動干預(yù)實驗。實驗前受試者進(jìn)行健康評估并簽署知情同意書,保證其能夠在健康的身體狀況下正常完成實驗。運動干預(yù)前受試者的基線水平測試結(jié)果表明,男女不同性別受試者各項指標(biāo)均無顯著差異。實驗將不同性別受試者分別隨機分為兩組:運動組和對照組。實驗組采用有氧運動結(jié)合抗阻力量練習(xí)方式,對照組采用單純有氧運動方式。對照組一周3次,每次30分鐘跑步機跑步,受試者通過跑步機的心率監(jiān)測將運動強度控制在個人最大心率的60%~70%區(qū)間。實驗組在有氧運動的基礎(chǔ)上進(jìn)行身體不同部位的抗阻力器械訓(xùn)練,鍛煉部位覆蓋四肢軀干,包括三角肌、肱二頭肌、肱三頭肌、胸大肌、背闊肌、豎脊肌、腹直肌、股四頭肌、股二頭肌九大肌群。鍛煉動作包括啞鈴劃船、坐姿推胸、碟機夾胸、坐姿腿彎舉、俯臥腿彎舉等。力量訓(xùn)練在30分鐘有氧跑步后進(jìn)行,一周三次,每次30分鐘,一次鍛煉三個肌群,一周三次鍛煉九個肌群,每一個肌群的鍛煉動作要求受試者按照自己相應(yīng)肌群最大力量的百分比去完成鍛煉(男性為80%,女性為60%)。2個月的運動干預(yù)結(jié)束后,再次對受試者進(jìn)行身體成分和骨密度指標(biāo)的測量。通過獨立樣本t檢驗和配對樣本t檢驗分析干預(yù)前后不同組別男女受試者身體成分和骨密度指標(biāo)的差異,比較鍛煉前后的效果差異。研究結(jié)果2個月干預(yù)后,女性實驗組體重、體脂肪含量(P0.05)和體脂率、內(nèi)臟脂肪面積均出現(xiàn)下降;去脂體重(P0.05)、基礎(chǔ)代謝率(P0.05)、每千克體重基礎(chǔ)代謝率(P0.05)均出現(xiàn)增長;全身骨骼肌含量(P0.05)以及上肢、軀干部位的肌肉含量均出現(xiàn)增長;實驗組和對照組下肢肌肉含量均出現(xiàn)不同程度下降,但實驗組下降幅度小于對照組。實驗組骨礦物含量(P0.05)、超聲聲速、跟骨超聲振幅、骨強度、T值、Z值均出現(xiàn)增長,而對照組均出現(xiàn)不同程度下降。2個月干預(yù)后,男性實驗組體脂肪含量、體脂率、內(nèi)臟脂肪面積均出現(xiàn)下降,去脂體重和體重增加;實驗組和對照組內(nèi)臟脂肪面積均下降,但實驗組下降幅度大于對照組;同時兩組的基礎(chǔ)代謝率均增長,但實驗組增長幅度大于對照組;男性實驗組的全身骨骼肌含量(P0.05)以及上肢、軀干肌肉含量增長效果均優(yōu)于對照組,同時兩組的下肢肌肉含量均出現(xiàn)下降,但實驗組下降幅度小于對照組。實驗組骨礦物含量(P0.05)、超聲聲速增長幅度均大于對照組,兩組的跟骨超聲振幅、骨強度、T值、Z值均下降,但實驗組下降程度小于對照組。研究結(jié)論1)2個月的運動干預(yù)以后,女性實驗組的體重、體脂率、身體質(zhì)量指數(shù)和內(nèi)臟脂肪指標(biāo)的運動效果均優(yōu)于對照組,呈現(xiàn)出下降的良好趨勢;同時實驗組的去脂體重、基礎(chǔ)代謝率、全身骨骼肌含量、骨礦物含量和T值指標(biāo)的運動效果均優(yōu)于對照組,呈現(xiàn)出增長的良好趨勢;兩者結(jié)合的混合運動模式對女性的肌肉成分改善更明顯。2)2個月的運動干預(yù)以后,男性實驗組的體重、體脂率、身體質(zhì)量指數(shù)和內(nèi)臟脂肪指標(biāo)的運動效果均優(yōu)于對照組,呈現(xiàn)出下降的良好趨勢;實驗組的去脂體重、基礎(chǔ)代謝率、全身骨骼肌含量、骨礦物含量指標(biāo)的運動效果均優(yōu)于對照組,呈現(xiàn)出增長的良好趨勢。3)男性和女性受試者的下肢肌肉含量均出現(xiàn)略微下降,提示針對身體不同部位,力量訓(xùn)練負(fù)荷安排的平衡性對機體肌肉含量變化具有一定程度的影響。4)力量訓(xùn)練結(jié)合有氧運動的混合運動模式對機體身體成分和骨密度的影響效應(yīng)相較于單一的有氧跑步形式較高。
[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.
【學(xué)位授予單位】：上海體育學(xué)院
【學(xué)位級別】：碩士
【學(xué)位授予年份】：2017
【分類號】：G804.2

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