肥胖症量化运动处方的制定和实施

Formulation and implementation of quantitative exercise prescription for obesity

目的本研究旨在根据肥胖症疾病的特点,通过对健康人按肥胖量化运动处方模板运动训练测试,分析该运动处方训练模板的心率波动及能量消耗,并探讨该运动处方在肥胖人群中的适用性。方法选取来自普通高校的10名健康大学生作为有氧运动测试对象,按照肥胖量化运动处方模板进行运动,让其带上Polar心率表RS400(芬兰博能公司产)全程监测受试者的心率,测试受试者静息心率、最高心率、运动步数、能量消耗以及填写主观疲劳度分值,对运动强度、运动量进行分析。结果①自主编排的肥胖量化运动处方模板运动时长为90 min,设计与编排包含有氧运动、力量练习与柔韧性训练等多种运动类型组合,配合不同节奏的音乐,其中有氧运动60 min,力量练习或柔韧性训练30 min,有氧运动包括2节热身运动、5节主体运动、1节整理运动;②肥胖量化运动处方在测试者中的运动心率轨迹符合运动生理学的特点,测试中最高心率为185次/分,大部分心率区间控制在120~140次/分,相当于受试者的最大心率的63%~73%,移动步数为(5398.00±90.52)步,RPE为(13.00±1.42)分,运动强度约(5.00±0.83)MET,运动消耗的热量约(385.10±10.33)kcal;③肥胖量化运动处方减肥案例患者运动前后人体成分、形体、生理指标、柔韧性、平衡力及肌肉力量可明显改善。结论①自主编排的肥胖量化运动处方模板融合了有氧运动、力量练习、柔韧性训练等多种类型组合,配合不同节奏的音乐,其中有氧运动包括2节热身运动、5节主体运动、1节整理运动;②自主编排的肥胖量化运动处方中的有氧运动的强度在年轻人群中属于中等强度,运动设计编排符合运动生理学特点;③自主编排的肥胖量化运动处方个案实践与设计编排相吻合,个案减肥效果明显,可为肥胖人群的运动疗法作个性化指导。

Objective According to the characteristics of obesity disease,this study carried out a training test in healthy people according to quantitative exercise prescription for obesity.It aims to analyze the heart rate fluctuation and energy consumption of the exercise prescription template and to explore the applicability of it in obese people.Methods This study selected ten healthy university students as test subjects.They took exercise according to the quantitative exercise prescription template for obesity.They carried the heart rate monitor Polar RS400(produced by Bonone of Finland)to monitor their heart rates throughout the exercise.We also tested the subjects’resting heart rate,maximum heart rate,exercise steps,energy consumption.And they were required to give a subjective fatigue score for themselves.The exercise intensity and exercise amount were analyzed.Results①The exercise duration of the self-programmed quantitative exercise prescription template for obesity was 90 min.It was designed and choreographed to include aerobic exercise,strength exercise and flexibility training,with music of different rhythms.There were 60 minutes of aerobic exercise and 30 minutes of strength training or flexibility training.Aerobic exercise consisted of 2 warm-up exercises,5 main exercises,and 1 finishing exercise.②In the quantitative exercise,the subjects’heart rate trajectory matched the characteristics of exercise physiology.The maximum heart rate was 185 beats per minute,and most of these heart rates ranged from 120~140 beats per minute,accounting for 63%~73%of the maximum heart rate among the subjects.The number of moving steps was(5398.00±90.52)and the RPE was(13.00±1.42).The exercise intensity was about(5.00±0.83)MET,and the calories consumed during the exercise were about(385.10±10.33)kcal.③After quantitative exercise,body composition,body shape,physiological indexes,flexibility,balance and muscle strength improved significantly in patients with obesity.Conclusion The intensity of aerobic exercise in the self-programmed quantitative exercise prescription for obesity is moderate in young population,and the exercise design and arrangement are in line with the characteristics of exercise physiology.The case practice of the self-programmed quantitative exercise prescription for obesity is consistent with the design and arrangement,and the weight-loss effect is obvious,which can provide personalized guidance for the exercise therapy of obese people.