10周核心力量练习对男性中老年人平衡能力的影响

目的：探讨核心力量练习对中老年男性平衡能力的影响，为运动锻炼改善老年人平衡能力和降低跌倒风险提供依据。方法：选取16名50~60岁男性中老年人，随机分为试验组（核心力量练习）和对照组，每组8人。利用悬吊绳和瑜伽垫进行动、静态支撑与推拉练习以及徒手下肢力量等间歇性组合核心力量训练，共练习10周，每周4~5次，每次50~60 min。对照组保持原有生活习惯。锻炼前后测定受试者静态平衡和动态平衡等指标。结果：①锻炼后试验组闭眼单脚站立时间和动态平衡得分较锻炼前显著升高分别为（9.00±2.27） s、（10.63±1.69） s，P<0.01；（77.38±10.94）、（89.50±5.53），P<0.01。②锻炼后试验组星形伸展平衡测试（SEBT），右腿支撑时左腿在8个方向、左腿支撑时右腿在6个方向的SEBT值均较锻炼前显著增加（P<0.01）。结论：10周核心力量练习显著提高男性中老年人的动、静态平衡能力。

The effects of 10-week core strength training on the body balance in the middle-aged men

Objective: To observe the effects of core strength training on the body balance of middle-aged men, which could provide evidence for improving the body balance and reducing the risk of falls in the middle-aged men.Methods: Sixteen 50~60 years old men were randomly divided into experimental group (core strength training, n=8) and control group(n=8). Intermittent core strength trainings were used for dynamic and static training, push-pull training and unarmed lower limb strength training by suspension ropes and yoga mat. The time for training was 50~60 min/day, 4~5 times/week for a total of 10 weeks. The men in control group remained their original living habits. We measured the ability of body static balance and dynamic balance before and after the core strength training.Results: ① Compared with before exercise training, both closed single foot standing time and the body dynamic balance were increased significantly in the experimental group after exercise training(P<0.01)(10.63±1.69 s vs 9.00±2.27 s; 77.38±10.94 vs 89.50±5.53). ② Compared with before exercise training, star excursion balance test(SEBT) values were significantly increased in the left leg(the right leg support) in eight directions and the right leg(the left leg support)in six directions (P<0.01).Conclusion: Ten-week core strength training can significantly increase the body static and dynamic balance in the middle-aged men.