健走運動對大學新生健康促進和體重管理之影響

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壹、緒論

近年來隨著高科技的興起，人們的生活型態與飲食習慣漸漸改變，而現今的大學生都喜歡攝取一些高熱量的食物，在加上多坐少動的生活型態，導致肥胖人口逐年攀升的趨勢。近幾年來健走運動是非常盛行的，而「健走」這項運動是全身性的運動，林宜昭（2000）研究指出健走是一項比賽散步更有效的全身運動，規律的健走運動可以有效促進身體的健康（王助順、張曙笙，2008）。劉朝莉（2000）研究認為，健走是維持體力的最有效一種運動，可以促進心臟將血流輸送至全身，有效地消耗身體 10 倍以上的脂肪（林宜昭），2000。至於如何有效促進達到身體活動量的強度與消耗身體脂肪，我們參照於美國運動醫學會 (American College of Sports Medicine,ACSM, 2003) 健康指南中建議：規律運動的強度，應介於個人最大心跳率 50-90% 之間，並且認為中強度長時間運動方式較優於高強度短時間運動方式。對於因年齡、性別、身體狀況限制之特殊族群，如肥胖者、體能不佳者、慢性疾病或坐式生活者，老年人、運動不足者、更年期婦女等，有相當證據支持健走運動訓練效益 (Melinda, Yutaka, Cornelia, Deborah, & Bowen, 2003; Robert, Lon, Webster, Ross, & Kamal, 2004)。

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The effect of health promotion and weight management

by brisk walking in university freshmen

Hung, Mei-Chuan

1

、Lin, Jui-Hsing

2

_{、Wu, Kung-Chieh}

3

Kun Shan University

1

、

National Pingtung University of Education

2 3

Abstract

Purpose: the purpose of this study was to examine the effect of health

promotion and weight management by brisk walking in university freshmen. Methods: the population was the freshmen enrolled from Kunshan University

of technology in 2009. Subject’s BMI > 24 were recruited to the program. The total number of the participants including both male and female students was 1084. In this research, every participant would receive more than 30 minutes’ brisk walking training twice a week. The pre-test was conducted after the beginning of the new term, then mid-test came six weeks later, another six weeks later was the post-test. The whole test lasted for 12 weeks. The distance of their brisk walking was 3,200 meters. The exercise intensity was arranged according to the rule of American College of Sports Medicine (ACSM), that is, the maximal heat rate (220-age) should among 50％ to 90％. More over, the principle of progressive training was obeyed to avoid the trainees to get hurt from exercising. Result: after 12 weeks’ experiment in this study, the values of every variable in pre-test, mid-test and post-test all have reached significant difference. The result of this research shows that nordic walking can improve one’s body weight, body mass index and waistline and percentage of body fat effectively. Conclusion: this research discovers that the overweight freshmen participants tended to decline in their body weight, BMI and waist and

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today’s university students exercise less and became overweight was that they suffered from much homework pressure and stayed in front of a computer and a TV for a long time. Therefore, if one wants to keep a good body weight, he or she must form a good and regular exercise habit.

Keywords: brisk walking, freshman, health promotion, body weight