12週團體有氧阻力及瑜珈阻力運動介入對停經後婦女功能性體適能、生活品質之影響

Effects of 12-week Group-based Aerobic-Resistant and Yoga-Resistant Exercise Interventions on Functional Fitness and Quality of Life of Postmenopausal Women

溫蕙甄(Huei-Jhen Wen) ； 陳忠慶(Trevor C. Chen)

《運動生理暨體能學報》 14輯 (2012/06) Pp. 35-48

https://doi.org/10.6127/JEPF.2012.14.04

摘要

目的：探討12週團體有氧阻力（AR）及瑜珈阻力運動介入（YR）對停經後婦女（PMW）功能性體適能（FPF）與生活品質（QoL）之影響。方法：57位無規律運動之健康PMW（54.6 ± 3.7歲）隨機分成AR（ARG）、YR（YRG）或控制（CG）組（每組19人）。ARG和YRG進行12週介入（3次／週），每次先做30分鐘60-75%最大心跳保留率AR或YR後，再做20分鐘全身大肌肉群阻力訓練（60%最大反覆，1-3組，8-20次／組），CG不做介入。結果：12週AR與YR介入後之FPF（如6分鐘走距離平均進步58 ± 20公尺）顯著優於CG（如6分鐘走進步41 ± 21公尺），但ARG與YRG間無差異；3組間柔軟度、8呎立走測驗與QoL無差異。結論：這些結果顯示，本研究採用的ARG與YRG介入，均能做為提升PMW心肺適能、肌力與肌耐力之有效的健身運動方式。

關鍵字

有氧運動 ； 阻力訓練 ； 強力體適能瑜珈 ； 下肢肌力

並列摘要

To investigate the effects of group-based aerobic-resistance (AR) and yoga-resistance (YR) exercise interventions on functional physical fitness (FPF) and quality of life (QoL) of postmenopausal women (PMW). Methods: 57 healthy PMW (age 54.6 ± 3.7 years) without regular exercise habits were recruited, and were randomly divided into one of three groups (n=19 per group): ARG, YRG, and control groups (CG). Subjects in ARG and YRG were asked to perform 30 minutes moderate intensity (60-75% of maximal heart rate reserve) grouped aerobic and yoga exercise and 20 minutes resistance exercise of major muscle groups (60% 1RM, 1-3 sets, 8-20 times/ set). CG was not involved in any regular exercise. Before and after the interventions, all subjects were asked to complete the World Health Organization QoL-BREF questionnaire as well as FPF tests. Results: After 12-week of group-based AR and YR interventions, subjects in ARG and YRG on FPF (e.g. 6-minute walk tests average improved 58 ± 20 m) were significantly greater than in CG (6-minute walk tests: improved 41 ± 21 m), without significant difference between ARG and YRG in all functional fitness tests. However, the 8-ft up-and-go, sit-and-reach test, and four QoL domains following 12-week interventions for ARG and YRG were not significantly different compared to CG. Conclusion: These results demonstrate that our ARG and YRG exercise interventions could be effectively used to improve the cardiovascular capacity, muscular strength and endurance performances of PMW.

並列關鍵字

aerobic exercise ； resistance training ； power fitness yoga ； lower extremity strength

參考文獻

溫蕙甄(2006)。有氧─阻力與瑜珈-阻力訓練對停經後婦女腰椎骨質密度之影響。體育學報。39(1)，13-23。

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