| 摘要: | 身體活動量不足及肥胖與慢性疾病的罹患率及死亡率有所關聯，透過運動訓練對降低相關的風險有其正面的意義，而近年來循環訓練是一項提供民眾維持運動健康的重要選項。目的：探討循環訓練對中年女性靜態工作者身體組成 (體重、肌肉量、體脂肪率、腰臀比及 BMI ) 及肌力表現 (握力、背肌力、下肢肌力) 的影響，並同時觀察與身體組成及肌力表現相關血液指標 (TC、LDL、hs-CRP 及 IGF-1) 的變化情形。方法：本研究以 36 名中年女性靜態工作者為研究對象，年齡介於 40-64 歲，將研究對象隨機分為循環訓練組 (circuit training, CT)、有氧訓練組 (aerobic training, AT) 及控制組 (control, CON)；運動訓練組進行為期 8 週，每週 3 次的訓練，CT 組在 1-4 週進行 2 組訓練，每組8 分鐘，組間休息 4 分鐘，共需 20 分鐘，第 5-8 週則每次進行 3 組訓練，組間休息 5 分鐘，共需 35分鐘，而 AT 組在1-4 週則持續 20 分鐘之有氧舞蹈訓練，第 5-8 週則進行持續 35 分鐘之訓練，兩運動訓練組於每次訓練前、後分別進行 5 分鐘的動態伸展及緩和運動，而在訓練前、後一週內進行各項生理指標之測量，並經 12 小時採集血液進行分析。所得數據以混合設計二因子變異數分析比較三組於訓練前、後對身體組成及肌力表現之差異情形。結果：經過 8 週訓練後，CT 組的肌肉量及左膝伸展 60 o/s 皆顯著優於訓練前，且左膝伸展 60 o/s 顯著優於 CON 組， AT 組則是體重顯著下降，而 CON 組的各項指標皆沒有顯著變化，另外，各組的體脂肪率、腰臀比、BMI、握力、背肌力及相關血液指標皆無顯著變化，且組間亦無顯著差異之情形。結論：介入 8 週循環訓練可有效改善肌肉量及下肢肌力表現，而有氧訓練則使體重顯著下降；此外，本研究之循環訓練及有氧訓練對身體組成及肌力表現相關血液指標 TC、LDL-C、hs-CRP 及 IGF-1皆沒有顯著影響。
Inadequate physical activity and obesity are associated with the mortality and morbidity of chronic disease. It has a positive meaning through exercise training to reduce the risks. In recent years, circuit training is an important option to offer people maintain a healthy lifestyle. Purpose: To explore the effect of circuit training on body composition (body weight, muscle mass, body fat percentage, waist to hip ratio and BMI) and muscular strength performance (grip strength, back muscle strength and lower limb muscle strength). At the same time, observed the change in related blood parameters of body composition (hs-CRP, TC, and LDL) and muscular strength performance (IGF-1) in middle age sedentary female workers. Methods: Thirty-six faculty of university aged between 40-64 years old were recruited into this study. The subjects were randomly divided into circuit training group (CT), aerobic training group (AT) and control group (CON). The training groups were conduct 8 weeks of training, 3 times a week. In CT group, each cycle of circuit training was 8 mins, 2 sets each training session, 4 mins rest between sets, a total of 20 mins in 1-4 weeks. And 3 sets each session, 5 mins rest between sets, a total of 35 mins in 5-8 weeks. In AT group, 1-4 weeks training by aerobic training for 20 mins, and 35 mins in 5-8 weeks. The two exercise training groups were given a 5-minute dynamic stretching and relaxation exercise before and after each training session. The pre- and post-test of the physiological indicators were executed a week before and after the training. The blood collection should fast for 12 hours. And the statistical analysis was using two-way mixed design ANOVA, to compare the difference on body composition, muscular strength performance and related blood indicators between the three groups before and after the training. Results: After 8 weeks of training, the muscle mass and knee extension at 60o/s were significant improve in CT group, and the knee extension at 60o/s in CT group was significant better than AT group. In AT group, the body weight was significant decreased. However, the indicators in CON group were no significant change. In addition, the body fat percentage, waist to hip ratio, BMI, grip strength, back muscle strength and related blood parameters were no significant change, and there were no significant difference between groups. Conclusions: After the 8 weeks of circuit training, it could effectively improve the muscle mass and lower limb muscular strength. And the aerobic training could effectively decrease the body weight. In addition, the circuit training and the aerobic training had no significant effect on the related blood parameters TC, LDL-C, hs-CRP and IGF-1 in this study. |
