老年男子健身锻炼适宜运动强度的研究

[目的]为探讨老年人运动健身的适宜运动强度。[方法]将61～65岁健康老年男子45名,随机分为3个运动强度组(小强度组、中等强度组和大强度组),分别以心脏功能能力(FC)的30%～45%、46%～60%、61%～75%作为运动强度进行健步走锻炼8周(3次/周,30min/次)。运动处方实施前后进行心脏功能能力、心率、血压、肺活量、身体成分、握力、上肢柔韧性、反应时、运动时、手眼协调和闭眼单脚站立等测试,分析不同强度的健步走锻炼对受试人群上述指标的影响。[结果]3个运动强度组的各项指标均有不同程度的改善,其中以中等运动强度组的综合效果最为明显,表现为心脏功能能力(MET)从7.96±1.7增加到8.74±1.2;肺活量(ml)从3155±622增加到3430±760;舒张压/收缩压(mmHg)从87.1±9.6/135.7±15.4改变为75.3±8.0/131.2±16.5;握力(kg)从35.2±8增加到36.8±8;闭眼单脚站立时间(s)从3.5±2.3增加到5.0±3.0;反应时/运动时(s)从0.311±0.07/0.594±0.07改变为0.262±0.09/0.517±0.08。[结论]46%～60?的运动强度可以作为61～65岁男子健身锻炼的适宜运动强度,而30%～45?的运动强度可以作为61～65岁男子健身锻炼的有效起始强度。

STUDY ON ADVISABLE EXERCISE INTENSITY FOR ELDER MEN

[Objective] To find the advisable exercise intensity for men aged 61-65 years. [Methods] 45 old health men were studied throughout an 8-week (3 times / week, 30 min / time) aerobic exercise (walking) with deferent intensities. They were divided into three group depend on the percentage of function capacity (F.C.) , i.e., group1: 30%-45% F.C.; group2: 46%-60% F.C.; group3: 61%-75%F.C. Some physiological and biochemical parameters were measured before and after experiment, which included cardiovascular fitness, respiratory function, body composition and ability of physical activity. [Results] Index were improved in three groups, in middle intensity group the comprehensive effect was mose obvious. [Con- clusion] This study support to use 30%-45? as a minimal effective training intensity for men aged 61-65 years. 46%-60% FC can be used as the advisable exercise intensity for men aged 61-65.