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针对目前我国缺乏老年人抗阻训练推荐量的现状,通过文献资料法、逻辑分析法,对英国、美国、加拿大,南非、日本、美国运动医学会和世界卫生组织有关抗阻训练推荐量进行概述,对近五年来有关老年人力量训练的元分析进行了梳理,以期对研制我国老年人抗阻训练推荐量提供理论参考。近五年的抗阻训练元分析表明,抗阻训练应每周进行3次,每次锻炼涉及主要大肌肉群8个,平均锻炼强度在70%。老年人为了获得最佳的锻炼效果,锻炼方案应包括有氧锻炼和抗阻训练,抗阻训练的推荐量为:每周进行2-3天,以全身大肌肉群为主,涉及股四头肌、臀肌、腘绳肌、胸肌、背肌、肱二头肌、肱三头肌等。每个肌肉群进行2-3组,训练强度从40%开始,逐渐增加训练负荷。
In view of the current lack of recommended resistance training for the elderly in our country, this paper summarizes the recommended quantities of resistance training in the United Kingdom, the United States, Canada, South Africa, Japan, the U.S. Sports Medicine Association and the World Health Organization through literature review and logical analysis , Analyzed the meta-analysis about strength training of the elderly in the past five years in order to provide a theoretical reference for the development of the recommended quantity of resistance training for the elderly in our country. Analysis of resistance training elements in the past five years showed that resistance training should be conducted three times a week, involving 8 major major muscle groups with an average exercise intensity of 70%. Elderly people in order to obtain the best exercise results, exercise programs should include aerobic exercise and resistance training, resistance training recommended for: 2-3 days a week to the whole body big muscle groups, involving the stock four Muscle, gluteal muscle, hamstring, pectoral muscle, back muscle, biceps, triceps and the like. Each group of 2-3 muscle groups, training intensity starting from 40%, and gradually increase the training load.