有氧－阻力與瑜珈－阻力訓練對停經後婦女腰椎骨質密度之影響

The effects of aerobic-resistance and yoga-resistance training on lumbar bone density in postmenopausal women

目的：瞭解24週的有氧-阻力訓練與瑜珈-阻力訓練後，對停經後婦女（postmenopausal women,PMW）腰椎骨質密度（bone mineral density,BMD）之影響。方法：19位未服用女性荷爾蒙、未規律運動的PMW為受試者（平均年齡、體重、身高、身體質量指數為51.47±4.25歲、57.55±5.86公斤、1.55±0.04公尺、與24.12±2.53），將其隨機分成實驗組（EX1、EX2，接受3次／週，1hr／次，持續24週之訓練，出席率97.90±1.80%）與控制組（CON，未參與規律運動）。受試者在BMD、體重、BMI、疼痛、與營養狀態等組間皆無顯著差異。EX1包括30分鐘階梯有氧（最大心跳率70-80%）與30分鐘阻力運動；EX2為30分鐘強力體適能瑜珈（最大心跳率50-60%）與30分鐘阻力運動。在訓練前、12週、與24週分別接受BMD（DEXA）測驗，並在半年後再次追蹤BMD，以單因子變異數分析其BMD變化率。結果：EX1與CON組間在第24週BMD變化率達顯著差異（p＜.05），EX2與其他時段則無顯著差異，但EX2組內在第24週時與0週之變化率達顯著差異（p＜.05）。結論：24週有氧-阻力訓練（EX1）確實能維持BMD，而強力體適能瑜珈-阻力訓練（EX2）相對未運動者而言，有減緩BMD流失的效果。

Purpose: To investigate the effects of 24-weeks aerobic-resistance training and yoga-resistance training on lumbar bone mineral density (BMD) in Postmenopausal Women (PMW). Methods: 19 of none regular exercise PMW who didn't receive hormone replacement therapy as the subjects (Their mean age, weight, height and body mass index (BMI) were 51.47±4.25 yrs, 57.55±5.86 kg, 1.55±0.04 m, and 24.12±2.53, respectively). Subjects were randomly divided into 2 experimental groups (EX1 and EX2, both received 3 times a week, 1hr each time training for 24 weeks, and the average attending rates were 97.90±1.80 %) and control group (CON, received no training). At baseline there were no significant between-group differences with respect to BMD, weight, BMI, pain and nutritional status. Each session, EX1 included 30 minutes bench-stepping aerobics (70-80% Maximal Heart Rate) and 30 minutes resistance exercise; while EX2 subjects received 30 minutes Yoga exercise (50-60% Maximal Heart Rate) and 30 minutes resistance exercise. The lumbar BMD (scanned by DEXA) were measured prior, 12 and 24 weeks of the training program. The collected data were analyzed with one-way ANOVA. Results: Compared to CON, EX1 had significant changing rate between groups in BMD changing rate, but no difference in EX2 and other time. There was significant changing rate of BMD within group at 24th week of EX2, but no difference in EX1 and CON. Conclusions: The 24-week aerobic-resistance training maintains BMD, and yoga-resistance training can reduce the BMD changing rate of PMW respectively.