抗阻运动零食可增加女性高校教职工的肌肉量：一项前瞻性、对照、干预性预试验研究。
Resistance exercise snacks improve muscle mass in female university employees: a prospective, controlled, intervention pilot-study.
机构信息
Institute of Sports Science, University of the Bundeswehr Munich, Neubiberg, Germany.
出版信息
Front Public Health. 2024 Feb 6;12:1347825. doi: 10.3389/fpubh.2024.1347825. eCollection 2024.
BACKGROUND
Although resistance training (RT) is essential to preserve musculoskeletal fitness and maintain a healthy, independent life into old age, few women perform RT. We investigated whether resistance exercise snacking (RES) could be an efficient training approach for the workplace health promotion (WHP) to minimize barriers for participation and facilitate RT in women in order to improve musculoskeletal fitness.
METHODS
This pilot-study followed a prospective, controlled intervention design. Female employees with sedentary occupations doing RT on less than 2 days/week before study participation were included. Participants self-selected for either intervention (IG) or control group (CG). While the IG [ = 15, mean age 42.1 ( = 11.1) years] did 10 min of RES on working days for 12 weeks, the CG [ = 15, mean age 49.9 ( = 9.7) years] was instructed to maintain their habitual physical activity. Primary endpoint was change in muscle mass. Secondary endpoint was change in maximum isometric strength. Balance, cardiovascular fitness, perceived health, and general life satisfaction was assessed for exploratory purpose. Measurements were taken before and after the intervention.
RESULTS
12 participants of IG and 14 of CG completed the study. Muscle mass improved significantly more in the IG [+0.42 (SD = 0.54) kg] compared to the CG [-0.16 ( = 0.51) kg] ( = 0.01, = 0.24). Strength did not change significantly between groups. Nevertheless, there was a trend for greater improvements in the IG compared to the CG for trunk extension, trunk flexion, and upper body push but not upper body pull. Regarding exploratory endpoints, no significant between-group changes were found. Despite their poor fitness, both groups perceived their health as good and had high life satisfaction before and after the intervention.
CONCLUSION
RES could be an effective approach for the WHP to promote RT in inactive women with sedentary occupations and improve their muscle mass.
背景
尽管抗阻训练（RT）对于保持肌肉骨骼健康和维持老年时健康、独立的生活至关重要，但很少有女性进行 RT。我们研究了抗阻运动零食（RES）是否可以作为工作场所健康促进（WHP）的有效训练方法，以最小化参与障碍并促进女性进行 RT，从而改善肌肉骨骼健康。
方法
本研究采用前瞻性、对照干预设计。研究前每周进行 RT 少于 2 天的久坐职业女性被纳入研究。参与者自行选择干预组（IG）或对照组（CG）。IG[=15，平均年龄 42.1（=11.1）岁]在 12 周的工作日内进行 10 分钟的 RES，而 CG[=15，平均年龄 49.9（=9.7）岁]则被指导保持其习惯性的身体活动。主要终点是肌肉质量的变化。次要终点是最大等长力量的变化。平衡、心血管健康、感知健康和一般生活满意度用于探索性目的进行评估。在干预前后进行测量。
结果
IG 组有 12 名参与者和 CG 组有 14 名参与者完成了研究。IG 组肌肉质量显著增加[+0.42（SD=0.54）kg]，而 CG 组肌肉质量减少[-0.16（=0.51）kg]（=0.01，=0.24）。两组之间的力量没有显著变化。然而，IG 组在躯干伸展、躯干屈曲和上肢推的改善程度上明显优于 CG 组，但在上肢拉方面没有明显差异。关于探索性终点，两组之间没有发现显著的变化。尽管两组的健康状况都很差，但在干预前后，他们都认为自己的健康状况良好，生活满意度很高。
结论
RES 可能是促进久坐职业女性进行 RT 和改善其肌肉质量的 WHP 的有效方法。
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