低阻力彈力帶訓練對停經後婦女身體組成與功能性體適能之影響

Effects of Low Resistance Training Using Elastic Band on Body Composition and Functional Fitness in Postmenopausal Women

林麗娟(Linda-L Lin) ； 林宛臻(Wan-Chen Lin) ； 羅詩文(Michael-S Lo) ； 楊宜青(Yi-Ching Yang) ； 姚維仁(Wei-Jen Yao)

《台灣老年醫學暨老年學雜誌》 5卷4期 (2010/11) Pp. 266-276

https://doi.org/10.29461/TGG.201011.0004

摘要

Objectives: The aim of this study was to investigate the effects of one-year low intensity resistance training on the body composition and physical fitness in postmenopausal women.
Methods: Twenty-one healthy volunteers completed the training in this study. Subjects were divided into the exercise group (n=11, age: 55.5±4.3 yrs, BMI: 23.5±5.2 kg/m^2) and the control group (n=10, age 54.3±3.3 yrs, BMI: 23.7±3.6 kg/m^2). Subjects in the exercise group were instructed to progressively increase the intensity in strength training by using the elastic bands and the body weight for 2 sessions per week, 60 minutes per session for one year. Body composition and functional physical fitness (including flexibility, muscle strength, muscle endurance, cardiorespiratory endurance, body agility and balance) were assessed at baseline and after one year. A one-way ANCOVA was used for data analysis.
Results: Subjects in the exercise group reported a significant reduction in fat mass, fat ratio and hip circumference (p＜0.5). Their counterparts in the control group, on the contrary, showed a significant increase in body weight (p＜0.5). The exercise group demonstrated significant improvement in flexibility, muscle endurance (60-second abdominal crunch, 30s chair stand), and cardiorespiratory endurance (2 min stepping) in functional physical fitness (p＜0.5). In both groups, no significant change was observed in lean body mass, muscle strength, body agility, and balance.
Conclusions: Low intensity resistance training using elastic band can reduce body fat and improve functional physical fitness in postmenopausal women. The training should therefore be promoted to maintain health in sedentary or under-exercised postmenopausal women.

關鍵字

低強度阻力訓練 ； 停經女性 ； 身體組成 ； 體適能

並列摘要

Objectives: The aim of this study was to investigate the effects of one-year low intensity resistance training on the body composition and physical fitness in postmenopausal women.
Methods: Twenty-one healthy volunteers completed the training in this study. Subjects were divided into the exercise group (n=11, age: 55.5±4.3 yrs, BMI: 23.5±5.2 kg/m^2) and the control group (n=10, age 54.3±3.3 yrs, BMI: 23.7±3.6 kg/m^2). Subjects in the exercise group were instructed to progressively increase the intensity in strength training by using the elastic bands and the body weight for 2 sessions per week, 60 minutes per session for one year. Body composition and functional physical fitness (including flexibility, muscle strength, muscle endurance, cardiorespiratory endurance, body agility and balance) were assessed at baseline and after one year. A one-way ANCOVA was used for data analysis.
Results: Subjects in the exercise group reported a significant reduction in fat mass, fat ratio and hip circumference (p＜0.5). Their counterparts in the control group, on the contrary, showed a significant increase in body weight (p＜0.5). The exercise group demonstrated significant improvement in flexibility, muscle endurance (60-second abdominal crunch, 30s chair stand), and cardiorespiratory endurance (2 min stepping) in functional physical fitness (p＜0.5). In both groups, no significant change was observed in lean body mass, muscle strength, body agility, and balance.
Conclusions: Low intensity resistance training using elastic band can reduce body fat and improve functional physical fitness in postmenopausal women. The training should therefore be promoted to maintain health in sedentary or under-exercised postmenopausal women.

並列關鍵字

low intensity resistance training ； postmenopausal women ； body composition ； physical fitness