中老年女性健身锻炼适宜强度的研究

Research on Moderate Intensity of Middle and Elder Age Woman's Physical Exercise

目的:通过观察不同锻炼强度对中老年女性各项机能指标的影响,探讨中老年女性健身的适宜强度。方法:受试者以心脏功能能力(FC)的30%～45%、46%～60%、61%～75%作为运动强度随机分组,进行每周3次、每次达到靶心率(THR)30min的健走运动,测定身体形态及体成份、心功能等指标进行锻炼前后对照。结果:中老年女性进行小强度(30%～45%FC)健走锻炼可以有效改善体成份,降低体脂含量及体脂百分比,降低血脂,同时降低安静时收缩压;进行中等强度(46%～60%FC)健走锻炼,可以有效地改善心肺功能;进行高强度(61%～75%FC)健走锻炼,可以显著地增强心功能储备。结论:以减肥、改善身体形态为主要目的的健身运动应选择小强度:30%～45%FC(2.05～3.08METs);以降血压、降血脂为主要目的的健身运动应选择中、小强度:30%～60%FC(2.05～4.17METs);以增强心脏功能为主要目的的健身运动应选择中等强度:46%～60%FC(3.12～4.17METs);对于有一定锻炼基础、无心脑血管疾病、体质较好的中老年女性,可在专业人士的指导下选择高强度61%～75%FC(4.17～5.13METs)做为进一步锻炼强度。

To investigate the influence of different exercise intensity on various function indexes of middle and elder woman ,discuss the moderate intensity. All subjects were divided into three groups randomly and given walking exercise （three times per week, 30 minutes of target heart rate time） at different intensities according to percentage of function capacity：30%-45%, 46%-60% and 61%-75%. The data of body physique and composition,cardiorespiratory function was obtained before and after exercise. The result showed that the low intensity （30%-45%）of aerobic walking for middle and elder woman could effectively improve the body composition,reduce the content and percentage of body fat as well as blood fat. Middle intensity of aerobic walking （46%-60%） could effectively improve cardiorespiratory function ,while high intensity of aerobic walking （60%-75%） of aerobic exercise could significantly increase the reservation of cardiac function. It concluded that the aerobic walking for reducing body fat and improving body physique should be taken at low intensity （30%-45%）. Physical exercise for reducing the blood pressure and blood fat should be taken at low and middle intensity （30%-60%）.Exercise for enhancing cardiac function should be taken at middle intensity （46%-60%）. For those who have been basically trained and have good function in cardiovascular system ,the 61%-75% of function capacity would be suitable under the guideline of experts for further training.