弹力带抗阻训练对延缓老年女性骨骼肌衰减的效果

Effect of Elastic Band Resistance Training on Delaying the Sarcopenia in Elderly Women

通过对60-65岁、70-75岁健康女性各30名进行16周弹力带抗阻训练,探究弹力带抗阻训练延缓老年女性骨骼肌衰减的效能性。实验结果显示,中等强度的渐进式弹力带抗阻训练能显著提高老年女性的肌肉力量、股骨颈抗骨折能力、平衡能力和身体活动能力,从而能有效延缓骨骼肌衰减。运动时间至少在10周以上,对肌肉力量的改善效果优于肌肉质量,60-65岁的效果优于70-75岁。老年女性应尽早进行抗阻训练,弹力带抗阻训练在老年人群中值得加强宣传和推广。

In order to observe the efficacy of elastic band resistance training on delaying the Sarcopenia in elderly women,thirty females aged 60-65 and 70-75 years old were selected and undergoing 16 weeks of moderate-intensity elastic band progressive resistance training.After 16 weeks,the moderate-intensity elastic band progressive resistance training can significantly improve the muscle strength,femoral neck strength,balance ability and physical activity ability of older women,which can effectively delay the Sarcopenia.Training time is at least 10 weeks,and the improvement of muscle strength is better than muscle quality.The effect of 60-65 years old is better than 70-75 years old.Older women should perform resistance training as soon as possible,and elastic band resistance training is well worth being publicized and promoted among the elderly persons.