有氧健身操结合瑜伽练习的女性身体锻炼效果研究

A study on effects of aerobics combined with yoga exercise on physical training

目的:探索单纯有氧操、单纯瑜伽和有氧操结合瑜伽这三种不同内容形式和生理负荷的锻炼对青年女性身体健身效果的影响。方法:女研究生63人,随机分3组,21人为1组,分别为有氧操锻炼组,瑜伽锻炼组和有氧操结合瑜伽锻炼组。在10周的规律性锻炼前后,分别对3组研究对象的身高、体重、身体成分、腰围、腰臀比、BMI、肺活量、台阶指数、体前屈、单足立、纵跳和立定跳远进行测定与比较。结果:单纯有氧操和单纯瑜伽锻炼的效果各有优势,但均比较有限。有氧操结合瑜伽锻炼对绝大部分指标的改善程度比单纯有氧操组、单纯瑜伽组好,差异有显著意义。有氧操结合瑜伽锻炼组10周训练后,体重由63.58±7.42kg下降到61.22±7.26kg(P<0.05);体脂率由30.53±3.38下降到29.31±3.40(P<0.05);肺活量由3052.39±375.63ml增加到3175.00±363.05ml(P<0.01);单足立时间由0.68±0.59s增加到3.70±1.05s(P<0.01)。结论:有氧操结合瑜伽锻炼能综合两者之优,对女性健身产生较全面的效果。

Objective： To explore the influences of aerobics, yoga and aerobics combined with yoga on physical fitness for female postgraduates. Method： 63 female postgraduates were divided into three groups （21 each）; aerobic group, yoga group and aerobic combined with yoga group. Before and after 10 week-period of training the indicators of height, body weight, body composition, waist line, waist hip ratio, BMI, vital capacity, Harvard step test index, sitting trunk bending forward, single leg standing, long jump, standing jump, were measured and compared on statistical bases. Result： The effects of aerobics and yoga had their own strengths, but the effects were limited. The aerobics combined with yoga had significantly better fitness effects than single aerobics and single yoga. For aerobic combined with yoga group, the indicators after 10-week-period of training showed significant changes： body weight decrease from 63.58±7.42kg to 61.22±7.26kg （P〈0.05）; fat （%）decrease from 30.53±3.38 to 29.31±~3.40 （P〈0.05）; vital capacity increase from 3052.39±375.63ml to 3175.00±363.05ml （P〈0.01）; single leg standing time increase from 0.68±0.59s to 3.70±1.05s （P〈0.01）. Conclusion： Exercise of aerobics combined with yoga could add up the advantages of two methods and have more comprehensive fitness effects than single aerobic or single yoga exercise for female students.