太极拳的生理和形态学益处

Adam M. Croom
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引用次数: 0

摘要

太极拳是一种有效的功能锻炼形式吗?3周的纯太极拳运动有什么生理和形态上的变化?到目前为止,还没有实证研究专门针对这些问题。由于综合格斗(MMA)是世界上发展最快的运动,由于拳击和自由搏击健身课程是在世界各地的健身房和健身俱乐部中最受欢迎的,在现有的文献中缺乏对太极拳和武术健身项目的研究是一个缺点,这篇文章旨在解决。本案例研究涉及一位以前久坐不动的人,他参加了为期3周的完全基于太极拳的锻炼计划。在为期三周的锻炼计划之前,整个过程中和完成时收集身体成分和心率数据,以确定太极拳对功能健身的有效性。在这三周的时间里,我们使用了一个由Everlast大师教练和NASM认证私人教练(NASM- cpt)和性能提升专家(NASM- pes)准备的原创太极拳课程。最初的太极拳计划的目标,技术,并在整个3周的计划工作组合包括在这篇文章。本案例研究表明,一个为期三周的完全基于太极拳的锻炼计划可以增加有氧能力,肌肉质量,骨量,基础代谢率和每日卡路里摄入量,并降低静息心率,脂肪质量,体脂百分比和内脏脂肪评级。这项研究的结果表明,太极拳可以是一种安全有效的运动形式,导致形态和生理上的改善,包括脂肪的减少和有氧能力的增加。本研究的结果还表明,Tanita BC-1500是一个可靠的工具,个人评估自己的健身进展随着时间的推移。
本文章由计算机程序翻译,如有差异,请以英文原文为准。
The Physiological and Morphological Benefits of Shadowboxing
Is shadowboxing an effective form of functional exercise? What physiological and morphological changes result from an exercise program based exclusively on shadowboxing for 3 weeks? To date, no empirical research has focused specifically on addressing these questions. Since mixed martial arts (MMA) is the fastest growing sport in the world, and since boxing and kickboxing fitness classes are among the most popular in gyms and fitness clubs worldwide, the lack of research on shadowboxing and martial arts-based fitness programs in the extant literature is a shortcoming that the present article aims to address. This case study involved a previously sedentary individual engaging in an exercise program based exclusively on shadowboxing for 3 weeks. Body composition and heart rate data were collected before, throughout, and upon completion of the 3-week exercise program to determine the effectiveness of shadowboxing for functional fitness purposes. An original shadowboxing program prepared by an Everlast Master Instructor and NASM Certified Personal Trainer (NASM-CPT) and Performance Enhancement Specialist (NASM-PES) was used for this 3-week period. The original shadowboxing program with goals, techniques, and combinations to work on throughout the 3-week program is included in this article. This case study demonstrates that a 3-week exercise program based exclusively on shadowboxing can increase aerobic capacity, muscle mass, bone mass, basal metabolic rate, and daily calorie intake, and decrease resting heart rate, fat mass, body fat percentage, and visceral fat rating in a previously sedentary individual. The results of this research demonstrate that shadowboxing can be a safe and effective form of exercise leading to morphological and physiological improvements including fat loss and increased aerobic capacity. The results of this research also demonstrate that the Tanita BC-1500 is a reliable tool for individuals to evaluate their own fitness progress over time.
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