12週環狀訓練對女性身體組成與睡眠品質的影響

The Effect of 12-Week Circuit Training on women's Body Composition and Sleeping Quality

楊子嫺(Tzu-Hsien Yang) ； 黃娟娟(Chuan-Chuan Huang)

《嘉大體育健康休閒期刊》 14卷2期 (2015/08) Pp. 102-114

https://doi.org/10.6169/NCYUJPEHR.14.2.09

摘要

本研究的目的在探討12週環狀訓練對女性身體組成與睡眠品質之影響，以桃園市參與Curves女性健身中心的會員21-70歲為實驗的對象，採立意取樣的方式進行問卷調查，共回收有效問卷250份。運動方式：採每週運動3次以上，每次30分鐘，並達到最大心跳率55%/65%-90%。身體組成以BMI、體脂率、肌肉量、腰臀圍比來評估；睡眠品質以匹茲堡睡眠品質量表來評估。統計方法以描述性統計、相依樣本t檢定、單因子共變數分析、皮爾森積差相關來做為分析工具。研究結果：一、12週環狀運動訓練後身體組成數值後測優於前測，且每週持續運動4次以上對身體組成達到顯著差異。二、睡眠品質數值後測優於前測，每週持續運動4次以上對主觀睡眠品質、睡眠潛伏期、睡眠時數、整體睡眠品質，達到顯著差異。三、身體組成中體脂率對睡眠品質呈現正相關，肌肉量對睡眠潛伏期呈負相關。結論：十二週環狀運動訓練達每週持續運動4次以上對身體組成、睡眠品質有顯著改善成效。身體組成中體脂率低與肌肉量高的人，睡眠品質越好。

關鍵字

最大心跳率 ； 腰臀圍比 ； 匹茲堡睡眠品質量表

並列摘要

The purpose of this study was to explore the influence of the 12 weeks' circuit training on the body composition and sleep quality. The members of the Curves Women Fitness Center in Taoyuan City 21-70 years old were the subjects. A questionnaire survey was conducted by purposive sampling. A total of 250 valid samples were retrieved. Exercise mode: exercising for more than 3 times every week and 30 minutes each time could achieve the highest heart rate of 55%/65%-90%. The body composition was evaluated with the BMI, body fat percentage, lean muscle mass and waist-hip ratio. The sleep quality was evaluated with the Pittsburgh Sleep Quality Table. The descriptive statistics, paired-sample t test, one-way ANCOVA and Pearson product-moment correlation were used. The results showed that: 1) the body composition values in the posttest were better than those in the pretest after 12 weeks of circuit training; the continuous exercise for more than four times a week achieved a significant difference in the body composition; 2) the sleep quality values in the posttest were better than those in the pretest; the continuous exercise for more than four times a week achieved a significant difference in the subjective sleep quality, sleep latency, sleep duration and overall sleep quality; 3) the body fat percentage in the body composition were positively, muscle mass was negatively correlated with sleep latency related with the sleep quality. To conclude, the circuit exercise training of 12 weeks with continuous exercise for more four times a week could significantly improve the body composition and sleep quality. Those having low body fat percentage and high lean muscle mass in the body composition could have better sleep quality.

並列關鍵字

the highest heart rate ； waist-hip ratio ； pittsburgh sleep quality table

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