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背景:睡眠质量差会对健康产生不利影响。目前尚不明确运动能否提高睡眠质量,以及是否会受到运动强度的影响。方法:招募15名身体健康、体重未超标(BMI=24.4±2.1kg/m~2)、习惯久坐(每周运动不超过3次,每次时长<20分钟)的老年女性(年龄:66.1±3.9岁)自愿参加本研究。用梯度运动实验在装有代谢测量表的跑步机上测量耗氧量峰值(VO_(2peak))。经过为期7天的基线期,每位受试者都参与两个热量消耗相同的运动周期(期间间隔一周),但在每天上午9-11点时运动强度会有所不同(60%VO_(2peak)和45%VO_(2peak),顺序随机)。在每一个运动周期中都有2天利用ActiGraph腕动计评估受试者基线期和每次运动后两晚的睡眠质量。结果:中等强度(60%VO_(2peak))与轻度(45%VO_(2peak))运动的平均时长分别为54分钟和72分钟。与没有运动的基线期相比,中度运动的受试者入睡后清醒时间明显缩短(p=0.016),次数减少(p=0.046),总活动计数也降低(p=0.05)。结论:本研究表明单周期中度有氧运动能提高老年女性的睡眠质量。
Background: Poor quality sleep can have adverse health effects. It is not yet clear whether exercise can improve sleep quality and whether it will be affected by exercise intensity. METHODS: Fifteen elderly women (age: 66.1 years old) with a healthy body weight not exceeding the standard (BMI = 24.4 ± 2.1 kg / m 2) and sedentary (no more than 3 exercise cycles per week for <20 minutes) ± 3.9 years) volunteered to participate in this study. Gradient experiments were used to measure peak oxygen consumption (VO_ (2 peak)) on a treadmill fitted with a metabolic measuring chart. After a seven-day baseline period, each participant participated in two exercise cycles with the same calorie consumption (one week apart), but exercised at 9-11 am every day (60% VO 2peak ) And 45% VO_ (2peak) in random order). The ActiGraph wrist was used to assess the subjects’ baseline quality and the quality of sleep for two nights after each exercise for two days during each exercise cycle. RESULTS: Mean durations of moderate (60% VO 2peak) and mild (45% VO 2peak) motions were 54 minutes and 72 minutes, respectively. Subjects with moderate exercise had significantly shorter wakefulness (p = 0.016), fewer episodes (p = 0.046), and lower total activity counts (p = 0.05) compared to baseline without exercise. CONCLUSIONS: This study shows that a single cycle of moderate aerobic exercise can improve sleep quality in older women.