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頁籤選單縮合
| 題 名 | 老人長期阻力訓練的健康效益與運動策略=The Health Benefits and Exercise Strategies of Long-term Resistance Training for the Elderly |
|---|---|
| 作 者 | 姚佩依; 江竹偉; 柯易智; 張祐華; | 書刊名 | 交大體育學刊 |
| 卷 期 | 21 2025.12[民114.12] |
| 頁 次 | 頁14-25 |
| 分類號 | 528.9012 |
| 關鍵詞 | 糖化血色素; 第二型糖尿病; 運動處方; 運動強度; Glycated hemoglobin; Type 2 diabetes; Exercise prescription; Exercise intensity; |
| 語 文 | 中文(Chinese) |
| DOI | 10.6462/JCDPE.202512_(21).0002 |
| 中文摘要 | 目的:隨著全球人口老化,老人面臨肌肉流失、骨密度降低及代謝功能衰退 等挑戰,阻力訓練已被證實能有效改善這些問題。方法:本文以文獻回顧方式, 透過 CEPS、PubMed 資料庫及 Google Scholar,搜尋國內外的相關研究,所得 2 6 篇原創性論文、15 篇綜評性文章及 2 本書籍,進行分析、比較與歸納,探討阻 力訓練對老人建康的效益。結果:對於健康老人,規律的阻力訓練可顯著提升肌 力與肌肉質量,維持骨密度並降低跌倒風險,同時改善心血管健康與代謝功能, 特別是高強度阻力訓練 (≥70%1RM) 對於肌肉增長與脂質代謝最為顯著,而爆發 力訓練則進一步提升動作能力與心血管適應性。此外,阻力訓練可增強神經肌肉 協調,提高運動表現與生活品質。對於第二型糖尿病患者,阻力訓練不僅能改善 肌肉功能,亦有助於提升胰島素敏感性、降低糖化血色素 (HbA1c),並調節血脂 與血壓,尤其高強度訓練在持續 12 週以上時,對於降低胰島素阻抗 (HOMA-IR) 及改善代謝健康的效果尤為顯著。結論:訓練模式與監督環境影響長期依從性, 研究顯示居家訓練可能因運動依從性下降而削弱其代謝改善效果,因此,阻力訓 練應根據個體需求調整強度與監督機制,以確保健康老人與糖尿病患者皆能獲得 最佳的健康益處。 |
| 英文摘要 | Purpose: With the global aging population, the elderly are facing challenges such as muscle loss, decreased bone density, and declining metabolic function. Resistance training has been proven effective in addressing these issues. Methods: This study adopts a literature review approach, utilizing databases such as CEPS, PubMed, and Google Scholar to search for relevant research both domestically and internationally. A total of 25 original research articles, 15 review articles, and 2 books were collected, analyzed, compared, and summarized to explore the health benefits of resistance training for the elderly. Results: For healthy older adults, regular resistance training can significantly increase muscle strength and muscle mass, maintain bone density, and reduce the risk of falls, while also improving cardiovascular health and metabolic function. In particular, high-intensity resistance training (≥70% 1RM) has the most significant effect on muscle growth and lipid metabolism, while power training further enhances motor ability and cardiovascular adaptability. Additionally, resistance training can improve neuromuscular coordination, enhancing physical performance and quality of life. For patients with type 2 diabetes, resistance training not only improves muscle function but also helps increase insulin sensitivity, lower glycated hemoglobin (HbA1c), and regulate blood lipids and blood pressure. Notably, high-intensity training sustained for more than 12 weeks has shown a significant effect in reducing insulin resistance (HOMA-IR) and improving metabolic health. Conclusion: Training modes and supervision environments influence long-term adherence. Research indicates that home-based training may reduce metabolic improvement due to decreased exercise adherence. Therefore, resistance training should be adjusted according to individual needs, focusing on intensity and supervision mechanisms to ensure that both healthy older adults and diabetic patients can achieve optimal health benefits. |
本系統中英文摘要資訊取自各篇刊載內容。