Lee Jihoo, Kim Jisu
Department of Sports Medicine and Science Graduate School of Konkuk University, Republic of Korea.
Physical Activity & Performance Institute (PAPI), Konkuk University, Republic of Korea.
Phys Act Nutr. 2022 Dec;26(4):14-21. doi: 10.20463/pan.2022.0020. Epub 2022 Dec 31.
This study aimed to develop a more effective exercise program for lower extremity muscle function by evaluating the effects of an 8-week lunge exercise performed on an unstable support surface on lower extremity muscle function, body composition, and body balance in middle-aged women.
Twenty participants were divided into two groups (control group: exercise on a stable support surface, n=10; experimental group: exercise on an unsta ble support surface, n=10). Each participant performed the exercise program for 8 weeks (three sessions a week, 50 min/session).
The results revealed that body fat percentage decreased significantly in the experimental group (p<0.01). Additionally, lower-extremity muscle mass and function increased significantly in both groups (p<0.05), but with no significant difference between the groups. Moreover, the results of the static and dynamic balance tests indicated that balance improved in both groups, with significantly greater improvements in the experimental group than in the control group (p<0.05).
Lunge exercise on stable and unstable support surfaces improves muscle function and static balance in middle-aged women. In particular, lunge exercise on an unstable support surface was more effective at reducing body fat than lunge exercise on a stable support surface and was also found to improve dynamic balance. Therefore, a program consisting of lunge exercises on an unstable support surface may be suitable for body improvements in middle-aged women.
本研究旨在通过评估在不稳定支撑面上进行8周弓步运动对中年女性下肢肌肉功能、身体成分和身体平衡的影响，开发一种更有效的下肢肌肉功能锻炼方案。
20名参与者被分为两组（对照组：在稳定支撑面上运动，n = 10；实验组：在不稳定支撑面上运动，n = 10）。每位参与者进行8周的锻炼方案（每周三次，每次50分钟）。
结果显示，实验组的体脂百分比显著降低（p<0.01）。此外，两组的下肢肌肉质量和功能均显著增加（p<0.05），但两组之间无显著差异。而且，静态和动态平衡测试结果表明，两组的平衡均有所改善，实验组的改善程度显著大于对照组（p<0.05）。
在稳定和不稳定支撑面上进行弓步运动可改善中年女性的肌肉功能和静态平衡。特别是，在不稳定支撑面上进行弓步运动比在稳定支撑面上进行弓步运动在减少体脂方面更有效，并且还发现能改善动态平衡。因此，由在不稳定支撑面上进行弓步运动组成的方案可能适合中年女性的身体改善。
