阻力訓練與高齡者肌力及肌耐力之探討

The Review of Resistance Training and Muscular Strength and Endurance in Elderly Adults

王姿惠(Tzu-Hui Wang) ； 陳五洲(Wu-Chou Chen)

《中正體育學刊》 3期 (2013/02) Pp. 19-26

https://doi.org/10.30093/CCPEJ.201302_(3).0004

摘要

人口結構逐漸高齡化是全球的趨勢，成功老化是在健全的生理功能下擁有正向心理素質，並追求良好社會互動性的全面健康狀態。老化是必然發生之不可逆現象，肌肉狀態會因年齡增長而開始下降，生活型態改變與活動量降低也會使退化速率加快。對老年人而言，能否獨立自主生活與健康狀態息息相關。在從事規律的運動訓練後，老年人的肌力、肌耐力、身體平衡和協調能力都可得到改善，使肢體的反應變好。本文在探討老年人的肌肉退化與設計專屬的運動計畫，除了運動量的強度外，也須考量老年人常見的退化性關節炎或周邊血管壓力等身體狀態，安排漸進式負荷且安全性高的訓練內容，期望可改善老年人下肢肌力與肌耐力的狀態。

關鍵字

老化 ； 高齡化 ； 體適能 ； 肌力訓練 ； 運動計畫

並列摘要

The population structure gradually aging is a global trend, successful aging is a sound physiological function has a positive psychological qualities, and the pursuit of overall health status of a good social interaction. Aging is an inevitable occurrence of irreversible phenomena, muscle status began to decline due to age, lifestyle changes and activity levels decreased also cause the degradation rate is accelerated. For the elderly, whether an independent life and health status are closely related. The study shows that engaging in regular exercise training, the elderly muscle strength, muscular endurance, body balance and coordination skills can get to improve further the reaction of the limb. This paper explore the elderly, muscle degeneration and to design their own exercise program, in addition to the exercise of strength, but also common in the elderly must consider the physical condition of degenerative arthritis or peripheral vascular pressure arrangements for the incremental load and safe training content, hoping to improve the status of the elderly lower limb muscle strength and endurance.

並列關鍵字

Aging ； Elderly ； Fitness ； Muscular training ； Exercise program