Slow movement resistance training using body weight improves muscle mass in the elderly: A randomized controlled trial.
Slow movement resistance training using body weight improves muscle mass in the elderly: A randomized controlled trial.
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使用体重的慢运动阻力训练可改善老年人的肌肉质量：一项随机对照试验。
DOI：
10.1111/sms.13039
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发表时间：
2018
期刊：
影响因子：
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通讯作者：
Shimaoka K.
中科院分区：
文献类型：
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作者：
Tsuzuku S;Kajioka T;Sakakibara H;Shimaoka K.
研究以体重为负荷的12周缓慢运动阻力训练（SRT-BW）对健康老年人肌肉质量、力量和脂肪分布的影响。53名男性和35名女性年龄在70岁或以上，没有阻力训练经验，他们被随机分配到SRT-BW组或对照组。对照组没有接受任何干预，但该组的参与者在12周后进行了重复测量。SRT-BW计划包括3种不同的运动（蹲下、桌面俯卧撑和仰卧起坐），旨在刺激前大肌群。最初，这些练习通过2组10次重复进行，随后，重复次数逐渐增加，每4周重复2次。参与者被指示缓慢地执行每个离心和同心运动阶段（每个运动花费4秒），覆盖整个运动范围。我们评估了基线和12周训练后的肌肉质量、力量和脂肪分布。SRT-BW组在12周内的变化显著大于对照组，腰围、臀围、腹部腹膜前和皮下脂肪厚度降低，大腿肌肉厚度、膝关节伸展强度和髋关节屈曲强度增加。总之，相对短期的SRT-BW可有效改善健康老年人的肌肉质量、力量和脂肪分布。
To examine the effect of a 12‐week slow movement resistance training using body weight as a load (SRT‐BW) on muscle mass, strength, and fat distribution in healthy elderly people. Fifty‐three men and 35 women aged 70 years old or older without experience in resistance training participated, and they were randomly assigned to a SRT‐BW group or control group. The control group did not receive any intervention, but participants in this group underwent a repeat measurement 12 weeks later. The SRT‐BW program consisted of 3 different exercises (squat, tabletop push‐up, and sit‐up), which were designed to stimulate anterior major muscles. Initially, these exercises were performed by 2 sets of 10 repetitions, and subsequently, the number of repetitions was increased progressively by 2 repetitions every 4 weeks. Participants were instructed to perform each eccentric and concentric phase of movement slowly (spending 4 seconds on each movement), covering the full range of motion. We evaluated muscle mass, strength, and fat distribution at baseline and after 12 weeks of training. Changes over 12 weeks were significantly greater in the SRT‐BW group than in the control group, with a decrease in waist circumference, hip circumference, and abdominal preperitoneal and subcutaneous fat thickness, and an increase in thigh muscle thickness, knee extension strength, and hip flexion strength. In conclusion, relatively short‐term SRT‐BW was effective in improving muscle mass, strength, and fat distribution in healthy elderly people.