多面向健身運動對中年族群肥胖指標與體適能之影響

肥胖已成為現今最常被關注之議題，其與諸多慢性疾病、死亡率的提升有關。目前已有研究顯示無論進行有氧運動、阻力運動、甚至是冥想均與降低肥胖指標有所關聯。但仍較少研究結合上述三種運動型態進行對肥胖指標之探討。因此，本研究將會以多種運動型態之多面向健身運動介入，以探討對肥胖指標之影響，並觀察能否進一步提升體適能水平。本研究以24位年齡介於35-65歲之參與者為研究對象，並以準實驗設計之不等控制組設計進行，參與者被分為實驗組和控制組。實驗組以12週多面向健身運動進行介入，其介入時間每週1次、每次90分鐘。而控制組則是維持12週的日常生活型態。多面向健身運動包含了有氧運動、阻力運動、柔軟度運動、協調運動、冥想訓練、以及社會互動等項目。在12週介入前、後均檢測參與者的身體組成數值，其包含：身高、體重、身體質量指數、脂肪重、骨骼肌重、體脂肪率、腰臀比、內臟脂肪重、內臟脂肪面積和內臟脂肪等級。此外，亦會觀察體適能指標，包含：肌力、肌耐力、柔軟度和平衡能力。結果顯示多面向健身運動組在體重、身體質量指數、體脂重、內臟脂肪重均有顯著下降。而在骨骼肌則是控制組後測優於前測。此外，在體適能上，整體平衡後測優於前測、整體握力後測低於前測，而在仰臥起坐上控制組的後測優於前測。整體而言，在多面向健身運動後可降低諸多肥胖指標，意即結合多種不同型態之運動確實可能達到減重之效果。但在體適能上除了平衡外，在骨骼肌、握力、坐姿體前彎、仰臥起坐等指標並未發現多面向健身運動組有顯著效益。本文推論或可歸因於介入持續時間較短，因此影響到其運動之效益。具體而言，保持持續、不間斷之多面向健身運動才可能更達到較全面性之效益。

關鍵字

多面向健身運動；肥胖；身體組成；體適能

並列摘要

Obesity has become the most frequently considered topic, which is related to the increase of many chronic diseases and mortality. Studies have shown that performing aerobic exercise, resistance exercise, and meditation were all related to reducing indicators of obesity. However, there were still few studies that combine the three types of exercise to explore the indicators of obesity. Therefore, this study used a multi-modal exercise training to explore the impact on obesity indicators and physical fitness. This study recruited 24 participants aged between 35-65 years old as the research objects, and was conducted with a nonequivalent control group design. Participants were divided into experimental group and control group. The experimental group was intervened in 12 weeks of multi-modal exercise training, once a week, 90 minutes each time. The control group maintained a daily routine for 12 weeks. Multi-modal exercise training includes aerobic exercises, muscle strength training, stretching activities, coordination training, meditation training, and social interaction. The body composition values of the participants were tested before and after the 12-week intervention, including: height, weight, body mass index, body fat weight, skeletal muscle weight, body fat percentage, waist to hip ratio, visceral fat weight, visceral fat area and visceral fat grade. In addition, physical fitness indicators were observed, including muscle strength, muscle endurance, flexibility and balance. The results showed that the weight, body mass index, body fat weight, and visceral fat weight were significantly reduced after the multi-modal exercise training group. In the skeletal muscles, the post-test was better than the pre-test in the control group. In addition, in physical fitness, the post-test of overall balance was better than the pre-test; the post-test of overall grip strength was lower than the pre-test; the post-test of the control group was better than the pre-test on sit-ups. On the whole, a large number of obesity indicators were reduced after multi-modal exercise training, which means that combining a variety of different types of exercise may indeed achieve the effect of weight loss. However, in addition to balance in physical fitness, no significant benefits were found in the multi-modal exercise training group in skeletal muscles, grip strength, sitting forward bend, and sit-ups. The inference of this article is due to the short duration of intervention, which affects the effectiveness of its exercise. Specifically, it is possible to achieve more comprehensive benefits by maintaining continuous and uninterrupted of multi-modal exercise training.