阻力訓練對女性的影響：月經荷爾蒙所扮演的角色

Effect of Resistance Training in Women: The Role of Menstrual Hormones

10.6162/SRR.2017.142.05

洪大程(Ta-Cheng Hung)

身體組成 ； 心律變異度 ； 血液細胞 ； body composition ； heart rate variability ； blood cell

大專體育

142期（2017 / 09 / 30）

45 - 53

繁體中文

阻力訓練增加身體能量需求、減少身體脂肪，為了達到塑身的目的，以此為運動方式的女性越來越多。女性為營造生殖的環境，卵巢荷爾蒙每月產生週期性的變化。阻力訓練的挑戰及月經荷爾蒙的改變，是否對女性身體帶來影響，是一個重要的課題。本文目的在探討女性月經荷爾蒙對阻力訓練過程的身體組成、心律變異度及血液細胞的影響，希望女性未來在月經週期能更舒適地參與阻力訓練。此篇採用文獻探討的方式，以國內、外期刊為蒐集對象。所獲得的結語如下：一、阻力訓練對骨質密度的促進與年紀有關。二、雌激素增加阻力訓練時脂肪分解及副交感神經的活性。三、助孕酮增加阻力訓練時肌肉代謝合成及降低血小板凝聚對舒緩血管阻力有幫助。本文建議女性於年輕時期開始從事阻力訓練有較佳的骨質密度促進的作用，若於濾泡期進行運動訓練有較佳的燃脂效果，及較高的副交感神經活性恢復身體穩定。若於黃體期進行阻力訓練則有助於肌肉的合成，且降低阻力運動時造成血壓升高的風險。

Resistance training has become a popular method of exercise for women who desire to increase the body's energy expenditure, reduce body fat and sculpt body shape. However, since the ovaries secrete estrogen and progesterone to help create a reproductive environment during monthly menstruation, it is important to determine how resistance training interacts with cyclical hormonal changes to affect the female body. The purpose of this paper is to explore the effects of female hormones on the body composition, blood cells and heart rate variability during resistance training. It is further expected that women participating in resistance training will be more comfortable during menstruation. After a review of relevant literature, this paper concludes that: (1) The increased resistance to bone density loss is related to age; women who begin resistance training at a younger age have a better outcomes in promoting bone density. (2) Estrogen increases parasympathetic nerve activity resistance to fatigue training; the fat burning effect increased. (3) Progesterone increases muscle metabolism during resistance training and reduces platelet aggregation to help relieve blood vessel resistance and thus reduce the risks of the increased blood pressure. For these reasons, this paper concludes that a beneficial interaction between menstrual hormones and resistance training can be identified for young women.

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