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| 題 名 | 停經前後婦女及年長者骨質強化的運動訓練方法=Sports Training Methods for Bone Strengthening in Premenopausal and Postmenopausal Women and Older Adults |
|---|---|
| 作 者 | 林政東; | 書刊名 | 臺灣體育學術研究 |
| 卷 期 | 78 2025.06[民114.06] |
| 頁 次 | 頁127-145 |
| 分類號 | 528.923 |
| 關鍵詞 | 阻力訓練; 負重訓練; 衝擊式動作; 全身振動訓練法; 骨質疏鬆; Resistance training; Weight-bearing; Impact exercise; Whole-body vibration; Osteoporosis; |
| 語 文 | 中文(Chinese) |
| DOI | 10.6590/TJSSR.202506_(78).07 |
| 中文摘要 | 本文回顧針對骨質疏鬆高危險群之強化骨骼的訓練方法,包含阻力 訓 練 (resistance training)、負重訓練 (weight-bearing)、衝擊式動作 (impact exercise)、有氧運動、全身振動訓練法 (whole body vibration, WBV) 及複合式訓練法 (complex training)。各種方法的訓練持續時間為 6 個月至 1 年,每週約訓練 3 次,其中阻力訓練建議採中高漸進負荷 (65–90%之最大自主收縮)。負重訓練的低強度運動可為快走或慢跑,因 此,持續長距離跑走 (負重訓練) 方面,在最低應變閾值 (minimal essential strain) 作用之下,相較於年輕成人,可能適用於年長者;如果 要同時顧及改善心肺耐力及骨質,建議採間歇訓練法。年長者的衝擊式 運動強度採 ≥ 1.5 g,有效改善骨質的訓練方法為多軸面跳躍動作。單一 訓練法對骨質似乎產生微幅效果,複合式訓練是指有氧、阻力訓練、負 重、衝擊式動作及∕或 WBV 等不同訓練法的組合,獲得較多共識,是 改善或減緩年長者骨質流失的有效方法,其效果應該優於各個單一訓練 方法。 |
| 英文摘要 | Premenopausal and postmenopausal women and older adults can strengthen their bones by engaging in resistance training, weight-bearing, impact, whole-body vibration, and aerobic training exercises. Training programs should involve approximately three training sessions per week and should last for 6 to 12 months. Moreover, resistance training should be conducted at a moderate to high training load (65%–90% of maximal voluntary contraction). Brisk walking or jogging involves low-intensity weight-bearing activities. Therefore, continuous long-distance running or walking (weight-bearing training) at a minimal essential strain may be more suitable for older adults than for young adults. Interval training is recommended to improve cardiorespiratory endurance and bone mass. The impact strength should be set to ≥1.5 g for older adults, and multiplanar jumping should be adopted as an effective training method for improving bone mass. Whole-body vibration is a relatively innovative and low-impact training method that delays bone mass loss. Single exercises tend not to have much effect on bone mass improvements. Complex exercises that combine different training methods, such as aerobic, resistance, weight-bearing, impact, and whole-body vibration methods, are more effective than single exercises in delaying bone loss in older adults. |
本系統中英文摘要資訊取自各篇刊載內容。