一過性の運動によるストレス低減効果に関する心理生理学的研究

本研究旨在厘清运动后的“愉悦”、“放松”、“满意”等积极情绪变化，并探讨运动后情绪变化的相关因素，以确定运动对减轻精神压力的作用。我们使用了一种名为“舒适的自定节奏跑步”的运动（即以每个跑步者都感到舒适的强度跑15分钟）。数据表明，舒适自定速跑步的运动强度相当于50% ~ 60%Vo2max的运动强度，其运动强度（%Vo2max）与无氧阈值有关。从生理变量和心理变量两方面证实了自定速跑步的可重复性，这是基于测试和再测试之间的相关系数。积极情绪在运动后的早期阶段（运动开始后5分钟内）显著增加，但“愉悦”、“满意”和“放松”的变化存在时间差，即“愉悦”和“满意”的增加在运动后立即达到峰值，而“放松”在运动后30分钟达到峰值。结果表明，运动对情绪状态影响的机制不同于情绪的组成部分。此外，人们还认识到，跑步15分钟所带来的积极情绪的增加，在运动后至少会持续60分钟。这些结果表明，运动后积极情绪的增加可以减少或抑制焦虑、紧张和抑郁等消极情绪，从而减少精神压力。“愉悦”和“放松”的增加与特质焦虑和A型行为模式呈正相关。因此，这表明通过运动减轻压力对高特质焦虑和高类型焦虑有用。

The purpose of this study was to clarify the positive mood changes such as "Pleasantness", "Relaxation" and "Satisfaction" following exercise and to also investigate the factors related to mood alterations following exercise, in order to establish the effects of exercise on reducing mental stress. We used the exercise named "confortable self-paced running" (which is running for 15 minutes, at an intensity which is confortable for each runner).The data indicated that the exercise intensity of comfortable self-paced running was equivalent to the intensity of exercise ranging from 50 to 60%Vo2max, and its exercise intensity (%Vo2max) was related to anaerobic threshold. The reproducibility of self-paced running was confirmed in terms of both physiological and psychological variables, which were based on the correlation coefficients between the test and retest.Significant increase in positive moods following exercise were recognized at an early stage (within 5 minutes of starting exercise), but there was a time difference between the change in "Pleasantness", "Satisfaction" and "Relaxation", i.e., the peaks of increase in "Pleasantness" and "Satisfaction" were recognized immediately after exercise, but "Relaxation"peaked 30 minutes after exercise. The results suggested that the mechanism in the effects of exercise on mood state were different from the components of mood. In addition, it was recognized that the increase in a positive mood, which resulted from running for 15 minutes, remained for at least 60 minutes following exercise. These results suggest that mental stress can be reduced in which negative moods such as anxiety, tension and depression are decreased or suppressed by the increase in positive mood following exercise.The increases in "Pleasantness" and "Relaxation" were positively associated with trait anxiety and type A behavior pattern. It was therefore suggested that the stress reduction by exercise was useful for a higher trait anxiety and a higher type.