体育与科学
體育與科學
체육여과학
Sports & Science
2011年
6期
80~83
,共null页
30-50岁 快走 走跑交替 慢跑 减肥运动处方
30-50歲 快走 走跑交替 慢跑 減肥運動處方
30-50세 쾌주 주포교체 만포 감비운동처방
30--50 years old; brisk walking; walking and running by turns; iogging; weight loss exercise prescription
目的：研究30-50岁男女超重人群每周减脂0.5㎏、采用不同走跑方式运动的减肥运动处方。方法：32名受试按年龄和性别分组,分别采用慢跑、快走、走跑交替的方式运动,每次运动的能耗为500kcal,采用气体代谢的方法进行能量消耗测定,同步记录运动强度和运动量参数。结果：1、如果采用走跑交替的方式运动,30-40岁（41-50岁）男女每次运动的时间分别为53min、58min（60、72）,距离为6210m、6063m（6808、7201）,总步数为7417步、8189步（8235、9764）;若以慢跑方式运动,则30-40岁男女每次运动的时间分别为43min、50min,距离为5903m、5899m,总步数为6798步、7875步;如果以快走的方式运动,则41-50岁男女每次运动时间分别为73min、87min,距离为7472m、7457m,总步数为9180步、11580步。2、步频、每分能耗与脂肪供能比例呈负相关,运动时间与脂肪供能比例、步频与每分能耗呈正相关。3、不同性别、不同走跑方式下的每分能耗不同,减肥人群可据此安排自己个性化的减肥运动处方。结论：本研究制定了30-50岁超重男女的走跑减肥运动处方,并能依照个体情况制定个性化的减肥运动方案。
目的：研究30-50歲男女超重人群每週減脂0.5㎏、採用不同走跑方式運動的減肥運動處方。方法：32名受試按年齡和性彆分組,分彆採用慢跑、快走、走跑交替的方式運動,每次運動的能耗為500kcal,採用氣體代謝的方法進行能量消耗測定,同步記錄運動彊度和運動量參數。結果：1、如果採用走跑交替的方式運動,30-40歲（41-50歲）男女每次運動的時間分彆為53min、58min（60、72）,距離為6210m、6063m（6808、7201）,總步數為7417步、8189步（8235、9764）;若以慢跑方式運動,則30-40歲男女每次運動的時間分彆為43min、50min,距離為5903m、5899m,總步數為6798步、7875步;如果以快走的方式運動,則41-50歲男女每次運動時間分彆為73min、87min,距離為7472m、7457m,總步數為9180步、11580步。2、步頻、每分能耗與脂肪供能比例呈負相關,運動時間與脂肪供能比例、步頻與每分能耗呈正相關。3、不同性彆、不同走跑方式下的每分能耗不同,減肥人群可據此安排自己箇性化的減肥運動處方。結論：本研究製定瞭30-50歲超重男女的走跑減肥運動處方,併能依照箇體情況製定箇性化的減肥運動方案。
목적：연구30-50세남녀초중인군매주감지0.5㎏、채용불동주포방식운동적감비운동처방。방법：32명수시안년령화성별분조,분별채용만포、쾌주、주포교체적방식운동,매차운동적능모위500kcal,채용기체대사적방법진행능량소모측정,동보기록운동강도화운동량삼수。결과：1、여과채용주포교체적방식운동,30-40세（41-50세）남녀매차운동적시간분별위53min、58min（60、72）,거리위6210m、6063m（6808、7201）,총보수위7417보、8189보（8235、9764）;약이만포방식운동,칙30-40세남녀매차운동적시간분별위43min、50min,거리위5903m、5899m,총보수위6798보、7875보;여과이쾌주적방식운동,칙41-50세남녀매차운동시간분별위73min、87min,거리위7472m、7457m,총보수위9180보、11580보。2、보빈、매분능모여지방공능비례정부상관,운동시간여지방공능비례、보빈여매분능모정정상관。3、불동성별、불동주포방식하적매분능모불동,감비인군가거차안배자기개성화적감비운동처방。결론：본연구제정료30-50세초중남녀적주포감비운동처방,병능의조개체정황제정개성화적감비운동방안。
Objective： This study want to make a scientific weight loss exercise prescription for 30 --50 years old overweight population, aiming at reducing 0. 5kg body fat per week by different frequencies of walking and running. Methods： 32 middle age obesity according to the age and sex were divided into different groups. Each group respectively do exercise by brisk walking, walking and running by turns, jogging and stop at the movement when the energy expenditure of exercise reaches to 500kcal each time. Energy expenditure were measured by gas metabolic method and the parameter of intensity and quantity of exercise were collected in--phase. Results： 1, If the 30 --40（41--50~years old obese people adopt walking and running by turns, the average time men and women respectively need is 53rain, 58rain{ 60,72 } ; sports distance is 6210m, 6063m{ 6808, 7201} ; total steps are 7417, 8189 （8235,97641. If the 30--40 years old obese people adopt jog- ging, the average time men and women respectively need is 43rain, 50rain; sports distance is 5903m, 5899m; total steps are6798, 7875. If the 41--50 years old obese people adopt brisk walking , the average time men and women respectively need is 73min, 87min; sports distance is 7472m, 7457m; total steps are 9180, 11580. 2,Stride frequency and energy expenditure per minute have a negative correlation with fat oxidation ratio. Exercise time and fat oxidation ratio,stride frequency and energy expenditure per minute have positive correlation. 3, The energy ex- penditure per minute in different sex and different exercise patterns is different , According to this, weight loss crowd can formulate personalized exercise prescription. Conclusion： Our study not only makes the weight loss exercise prescription for 30--50 years old overweight people by walking and running, hut also formulates personalized exercise prescription for them according to their own condition.
