题名

水中運動訓練對中老年人健康之效益

并列篇名

The Benefits of Water Training in the Middle-Age and Elderly

DOI

10.6127/JEPF.2012.14.02

作者

錢桂玉(Kuei-Yu Chien);甘乃文(Nai-Wen Kan);林雅麗(Yea-Lih Lin)

关键词

水適能課程 ; 代謝症候群 ; 心肺功能 ; 關節炎 ; water fitness ; metabolic syndrome ; cardiopulmonary function ; osteoarthritis

期刊名称

運動生理暨體能學報

卷期/出版年月

14輯(2012 / 06 / 01)

页次

11 - 21

内容语文

繁體中文

中文摘要

水的物理特性以及較低的運動技巧要求,使水適能課程成為適合中老年人或特殊族群從事的運動。研究證實水適能課程訓練可改善代謝症候群、增進心肺功能與功能性體適能、改善情緒及提升生活品質等效益。其運動介入模式多為組合課程,分為暖身、主運動與緩和運動3部份,暖身時間多介於5-10分鐘,主運動(含有氧運動與肌力訓練)為20-40分鐘,緩和運動為10分鐘。有氧運動強度介於70-85%最大心跳率;肌力訓練大多設在中等運動強度(60%最大肌力或自覺量表值11-12)。訓練課程介入頻率為每週2次以上,為期8-12週最普遍,亦有長達1-2年。綜合過去研究,水適能課程對平衡、上半身肌力、下半身柔軟度改善效果優於陸上運動訓練,對於關節炎患者的膝疼痛感,也比陸地運動減輕許多。

英文摘要

Aquatic physical characteristics and lower requirement of motor skills allow water fitness exercise apt to elderly people or special populations. Previous studies showed that water training can improve metabolic syndromes, cardiopulmonary function, functional fitness, emotion and the quality of life. Most of training programs consisted of 5 to 10 minutes warm-up, 20 to 40 minutes main exercise included aerobic and strength exercise, and 10 minutes cool-down. The intensity of aerobic exercise was mostly between 70 to 80% maximal heart rate. Strength training intensity was 60% of one repetition maximum or rating 11 to 12 on the rating of perceived exertion. The period of training was 8 to 12 weeks or even longer than 1 to 2 year. The frequency of water training was 2 times a week at last. The evidences also demonstrated the effects of balance, upper body muscle strength and lower body flexibility in water training was better than in the land exercise training. Water training also eased the knee pain better than land exercise in patients with osteoarthritis.

主题分类 醫藥衛生 > 預防保健與衛生學
醫藥衛生 > 社會醫學
社會科學 > 體育學
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被引用次数
  1. 陳佳瑜,佘永吉(2023)。建構視覺障礙學生水中體適能課程並檢視其成效。身心障礙研究季刊,21(1),46-65。
  2. 陳妤瑄,張意德,張世沛,洪晟碩(2020)。探討銀髮族民眾功能性體適能與生活品質的關係。管理實務與理論研究,14(1),50-65。
  3. 關鈺霖,錢桂玉,李淑玲(2020)。水中運動對增進停經後婦女骨質密度與心血管健康之影響。中華體育季刊,34(4),239-247。
  4. 羅明葵、陳緯蓉、陳俐蓉、張怡雯、吳鴻文(2017)。水中運動訓練對於老年人跨越障礙物步態參數的影響。華人運動生物力學期刊,14(1),36-43。
  5. 蘇蕙芬,余翌琟(2021)。多元性運動對社區高齡者認知功能之影響。成大體育學刊,53(1),50-70。
  6. 蘇宥蓁,胡巧欣,吳一德(2020)。漸進式運動模組對老年人功能性體適能的影響。運動與遊憩研究,14(3),17-31。
  7. 張少熙、何信弘、方怡堯(2015)。多元性運動訓練對社區高齡者功能性體適能之影響。體育學報,48(1),59-72。