重量訓練對銀髮族之功能性體適能影響

Research of weight training on functional physical fitness for senior citizens

林文偉(Wen-Wei Lin)；許績勝(Gi-Sheng Hsu)；傅正思(Cheng-Sze Fu)；吳明灝(Ming-Hou Wu)

重量訓練 ； 銀髮族 ； weight training ； senior citizens

臺東大學體育學報

27期（2017 / 12 / 01）

71 - 90

繁體中文

隨著人口高齡化為世界各國之趨勢，老化是一個複雜的生理現象，其影響因子包括生活型態、賀爾蒙、遺傳、慢性病、生理結構等因素之相互影響；重量訓練可以延緩因年齡在生理上所帶來的老化，尤其是骨骼與肌肉方面，適時地增加骨質與肌肉質量，避免骨密度流失與肌肉流失症。本研究目的是瞭解重量訓練對銀髮族的效益與執行之建議，以文獻探討方式瞭解重量訓練之實證效益，並進行銀髮族重量訓練的執行安排。依循正確運動訓練計劃，搭配行動研究,在台東市東力屋健身中心以銀髮族二男二女配合12週、每週3次、每次1小時的重量訓練，於專業教練指導下，使全身上、下肢、核心肌和大小肌群透過徒手式伸展操、心肺有氧器材、自由式與機械式的動作和器材，增進肌力、肌耐力、爆發力、柔軟度等來獲得逐漸改善，促使生活中的功能性體適能提升與進步，也同時建立老年人對從事重量訓練運動的觀念與價值。

The aging population has been growing around the world. Aging is a complex physiological phenomenon affected by the interactions of such factors as the lifestyles, hormones, genetic inheritage, chronic diseases and physiological structure. Weight training helps slow down physiological aging, especially in bones and muscles with timely mass growth in them, preventing the loss of bone density and muscle loss. The research aims to, in the way of literature review, clarify the benefits of weight training and the recommendations on the implementation of weight training for senior citizens. The researcher recorded how two senior males and two senior females who, as objects of research, strictly followed the guidance of a professional trainer in Dong Li Wu Fitness Center in Taitung under the 12-week weight training program with the frequency of 1hour each time and 3 times a week, have gradually improved muscular strengths, muscular endurance, explosive force, and flexibility on their upper and lower body, core muscles and other muscles with the assistance of stretching exercises, cardiovascular equipment, free-form and fixed resistance equipment. With all the aforementioned facts and advantages, the research reveals a positive effect of weight training on the improvement of the daily functional fitness for senior citizens and in this way helps the senior citizens to develop the concepts and values to engage in weight training.

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