普拉提产后操的创编及对产妇形体恢复及盆底肌张力的影响
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摘要
研究目的：
孕妇产后身体发生一系列变化,如何进行体育锻炼以恢复原有形体是值得关注的一个重要问题。本文基于产妇的生理特点,利用普拉提运动的独特健身优势,旨在创编一套适合于产妇形态以及盆底肌张力恢复的健身操,并对其健身效果进行检验,为孕妇产后体育锻炼提供一定的指导性方案。
研究对象与方法：
在本研究的第一阶段,通过文献资料查阅及相关专家的访谈,根据普拉体操的特点及产妇的生理特点,创编出一套适合产妇进行锻炼的普拉提产后操,用于产妇身体的恢复。本研究的第二阶段主要采用实验法,对普拉提产后操的健身效果进行评价。选用恩良医院120名产妇作为研究对象,其中实验组62人,进行为期9周的普拉提产后操的练习；对照组58人,不进行普拉提产后操,按照其原有的运动方式活动。同时选取身高、体重、胸围、腰围、臀围、皮褶厚度、盆底肌张力等主要测试指标,在锻炼前及锻炼后各进行一次测试,比较身体形态及盆底肌张力的变化。
研究结果：
实验组产妇通过9周普拉提产后操恢复训练,上臂部皮褶、肩胛部皮褶、腹部皮褶和大腿部皮褶的厚度指标明显好于对照组；盆底肌张力的恢复程度也明显好于对照组；同时在实验进行和实验完成过程中,产妇对普拉提操的练习效果认同的问卷调查结果显示认同率高达90%。
结论：
本研究创编的普拉提产后操有助于改善产妇的身体成分,起到了减脂的效果,同时对盆底肌张力的恢复起到了促进作用,是一套适合产妇的、有效的健身方法。
Objective:
After giving birth to a baby, women's body changes in many aspects. How to recover the body shape is a issue worth to be concerned. This research based on the basis of post-natal women's physiological characteristics and Pilates'unique fitness advantage, aiming to designs a set of exercises which is suitable for the recovery of post-natal women's shape and pelvic floor muscle tension, meanwhile the research evaluate the effects of the Pilates training on post-natal women. The research wishes to put forward a guideline for physical exercise for post-natal women.
Subjects and Methods:
In the first phase of the research, by retrieving literatures and consulting with related experts and according to the characteristics of Pilates and post-natal women, the author created Pilates that suitable for post-natal women's fitness. In the second phase of the research,120 post-natal women from En-Liang Hospital was recruited as the subjects. 62 persons were in experimental group, they exerted a 9-week Pilates training,58 persons were in control group, they exercise as their normal habits. Height, weight, chest circumference, waist circumference, hip circumference, skinfold thickness, pelvic floor muscle tension were measured before and after the training. All the results were compared.
Results:
The study result shows that after a 9-weeks'postpartum Pilates exercises, the thickness index of the experimental group's upper arm skin-fold, scapular skinfold, abdominal skinfold and thigh skin-fold is significantly better than the control group; its pelvic floor muscle tension recovery degree is clearly superior to the control group; meanwhile, in process of the training testing, the results of questionnaire survey show that the recognition rate of post-natal women about the training results of the Pilates exercises reach up to 90%.
Conclusions:
The Pilates created for post-natal women changed body composition, mainly reduced fat mass, and their pelvic floor muscle tension was improved. These indicate that the post-natal Pilates is a suitable and effective way of exercise for post-natal women.
孕妇产后身体发生一系列变化,如何进行体育锻炼以恢复原有形体是值得关注的一个重要问题。本文基于产妇的生理特点,利用普拉提运动的独特健身优势,旨在创编一套适合于产妇形态以及盆底肌张力恢复的健身操,并对其健身效果进行检验,为孕妇产后体育锻炼提供一定的指导性方案。
研究对象与方法：
在本研究的第一阶段,通过文献资料查阅及相关专家的访谈,根据普拉体操的特点及产妇的生理特点,创编出一套适合产妇进行锻炼的普拉提产后操,用于产妇身体的恢复。本研究的第二阶段主要采用实验法,对普拉提产后操的健身效果进行评价。选用恩良医院120名产妇作为研究对象,其中实验组62人,进行为期9周的普拉提产后操的练习；对照组58人,不进行普拉提产后操,按照其原有的运动方式活动。同时选取身高、体重、胸围、腰围、臀围、皮褶厚度、盆底肌张力等主要测试指标,在锻炼前及锻炼后各进行一次测试,比较身体形态及盆底肌张力的变化。
研究结果：
实验组产妇通过9周普拉提产后操恢复训练,上臂部皮褶、肩胛部皮褶、腹部皮褶和大腿部皮褶的厚度指标明显好于对照组；盆底肌张力的恢复程度也明显好于对照组；同时在实验进行和实验完成过程中,产妇对普拉提操的练习效果认同的问卷调查结果显示认同率高达90%。
结论：
本研究创编的普拉提产后操有助于改善产妇的身体成分,起到了减脂的效果,同时对盆底肌张力的恢复起到了促进作用,是一套适合产妇的、有效的健身方法。
Objective:
After giving birth to a baby, women's body changes in many aspects. How to recover the body shape is a issue worth to be concerned. This research based on the basis of post-natal women's physiological characteristics and Pilates'unique fitness advantage, aiming to designs a set of exercises which is suitable for the recovery of post-natal women's shape and pelvic floor muscle tension, meanwhile the research evaluate the effects of the Pilates training on post-natal women. The research wishes to put forward a guideline for physical exercise for post-natal women.
Subjects and Methods:
In the first phase of the research, by retrieving literatures and consulting with related experts and according to the characteristics of Pilates and post-natal women, the author created Pilates that suitable for post-natal women's fitness. In the second phase of the research,120 post-natal women from En-Liang Hospital was recruited as the subjects. 62 persons were in experimental group, they exerted a 9-week Pilates training,58 persons were in control group, they exercise as their normal habits. Height, weight, chest circumference, waist circumference, hip circumference, skinfold thickness, pelvic floor muscle tension were measured before and after the training. All the results were compared.
Results:
The study result shows that after a 9-weeks'postpartum Pilates exercises, the thickness index of the experimental group's upper arm skin-fold, scapular skinfold, abdominal skinfold and thigh skin-fold is significantly better than the control group; its pelvic floor muscle tension recovery degree is clearly superior to the control group; meanwhile, in process of the training testing, the results of questionnaire survey show that the recognition rate of post-natal women about the training results of the Pilates exercises reach up to 90%.
Conclusions:
The Pilates created for post-natal women changed body composition, mainly reduced fat mass, and their pelvic floor muscle tension was improved. These indicate that the post-natal Pilates is a suitable and effective way of exercise for post-natal women.
引文
[1]白晋湘.民族传统体育文化学.北京：北京民族出版社,2004.56-57
[2]丛丽娟.普拉提概述.江西：江西金融职工大学学报2006,Vol.19：289-290
[3]陈娟.普拉提与普拉提操之比较研究.体育世界.学术2009,Vol.2：78-80
[4]宋翠翠.普拉提运动的功能、原则及其科学依据分析.北京：北京体育大学学报增刊2007.Vol.11：514-515
[5]张丽.普拉提运动对中青年女性身心健康影响的研究.甘肃：甘肃科技纵2006,Vol.5：238
[6]谢菁珊.普拉提塑身新风尚.广东：广东经济出版社,2005
[7]陈兴凤.产后功能锻炼对促进子宫和体能恢复的影响.Tianjin Journal of Nursing. August2004,Vol.12(4)：205
[8]刘瑞贞.产后早期形体训练对产妇形体恢复的影响.护理学杂志2003,Vol.11：859-860
[9]吴丽芳.产后普拉提操操对产妇后期体型及盆底肌张力恢复的影响.中华护理杂志2008,Vol.9：812-813
[10]赵霞.普拉提操对青年女性身体形态和柔韧素质影响的实验研究.陕西师范大学硕士论文2008,Vol.6：18
[11]李洁.肥胖发生机制及减肥方法的研究现状.中国体育科技,2006,Vol.2：42
[12]赵霞.普拉提操对青年女性身体形态和柔韧素质影响的实验研究.[硕士学位论文]陕西：陕西师范大学2008
[13]Brown S,, Lumley J.,Maternal health after childbirth:re-sults of an Australian population based survey[J]. Br JObstetGynaeco,1 1998, Vol,105(2):156
[14]W ilson P D,,Herbison RM.,HerbisonG P, et a.l Obstet-rice practice and the prevalence of urinary incotinence three months after delivery[J]. Br J Obstet Gynaco,1996, Vol.103(2): 154
[15]于轶群.间断排尿法与提肛肌法治疗压力性尿失禁的观察.护理学杂志,1998,Vol.13(4)：封四
[16]廖碧珍等.盆底肌功能锻炼对会阴切口及盆底肌张力的影响.Journal of Nursing Scinence 2005, Vol.24(Surgical Edition):.30页
[17]Maggie Tan杨灵合著.普拉提自学天书[M]当代世界出版社,2004
[18][美]阿里西亚·安格罗著.普拉提美体运动,广东：汕头大学出版社,2006
[19][英]米高·肯恩约兰·德格林著.孕妇保健操.黑龙江： 黑龙江人民出版社,2004
[20][英]朱迪·史密斯等著.黑龙江：黑龙江科学技术出版社,2008
[21]艾丽赫尔曼著普拉提健身球[.世界图书出版社,2005
[22]谢菁珊.普拉提塑身新风尚[M].广东经济出版社,2005
[23]Pining for Pilates; Practitioners back the exercise program for rehabilitation BIOMECHANICS, October 1,2007, COVER STORY; Pg.22,3207 words, Lori Rochelle Roniger
[24]FITNESS; Slow down? Just for a sec; Exercise guru Denise Austin is always in motion, and she says you should be moving too. Here's how. Los Angeles Times, August 17,2009 Monday, HEALTH; Features Desk; Part E; Pg.8,841 words, Lori Kozlowski
[25]Bend like bamboo; Strong, flexible and enduring...those qualities which describe the bamboo plant are the benefits the body can reap from pilates The Straits Times (Singapore), July 2,2009 Thursday, MIND YOUR BODY-IN THE KNOW,1114 words, Poon Chian Hui
[26]New Moms Take Steps to Regain Their Form; Postpartum Classes in Dance, Yoga and Pilates Welcome Mothers Bearing Infants to Studio in Bethesda The Washington Post, May 12,2009 Tuesday, HEALTH; Pg. HE07,492 words, Delece Smith-Barrow; Washington Post Staff Writer
[27]100 years of pIlates The Daily Telegraph (London), August 7,2008 Thursday, NEWS; Pg.3,244 words, John Bingham
[28]G2:Rethink your position:Far from curing lower back pain, core stability exercise might be bad for you, some experts now believe. Have we been straining in vain? The Guardian (London)-Final Edition, February 5,2008 Tuesday, GUARDIAN FEATURES PAGES; Pg.18,1151 words, Sam Murphy
[29]New Moms Take Steps to Regain Their Form; Postpartum Classes in Dance, Yoga and Pilates Welcome Mothers Bearing Infants to Studio in Bethesda The Washington Post, May 12,2009 Tuesday, HEALTH; Pg. HE07,492 words, Delece Smith-Barrow; Washington Post Staff Writer
[30]Anderson, B.D. and Spector, A. Introduction to pilates-based rehabilitation. Orthopaedic Physical Therapy Clinics of North America,2000, Vol.9 (3),:395-410
[31]Wilson, D. A kinder, gentler rehab:Pilates provides effective rehabilitation for both body and mind. ADVANCE for Physical Therapists and Physical Therapy Assistants, V2005,ol.16 (18),:37.
[32]Endelman, K. Pilates on the Diamond. Training and Conditioning,2007
[33]Endelman, K. Pilates and the Elite Athlete. Training and Conditioning,2007
[34]Wilson, D.Pilates on the Run. Training and Conditioning Magazine,2008
[35]Endelman, Ken. Pilates and the Hamstrings. Training and Conditioning Magazine,2008
[36]Ackland, L. Pilates body power:reshape your body & transform your life. London: Thorsons,2001
[37]Alpers, A., Segel, R.T., Gentry, L. Everything pilates book:the ultimate guide to reshaping your body-with or without equipment. Avon:Adams Media,2003
[38]Bass, M. The complete classic pilates method:center yourself with this step-by-step approach to Joseph Pilates'original matwork programme. London:Rodale,2004
[39]Brignell, R. Pilates:a beginner's guide. New York:Sterling,2001
[40]Craig, C. Pilates on the ball:the world's most popular workout using the exercise ball. Rochester, VT:Healing Arts Press,2001
[41]Crawford, E. Balance on the ball:exercises inspired by the teachings of Joseph Pilates. San Francisco, CA:Equilibrio,2000
[42]Crowther, A. and Petre, H. Total pilates:the unique step-by-step guide to pilates at home for everybody. London:Thorsens,2003
[43]DeLuca, J. Pilates for wimps:Total fitness for the partially motivated. New York:Sterling Publishing,2004
[44]DeMattia, R.F. Quality over quantity:The pilates method is a different approach to exercise. Arkansas Nursing News,1998,Vol,15 (3):8-9.
[45]Dreas, R. Ultimate pilates:achieve the perfect body shape. Carlsbad, Calif.:Hay House, Inc,2002
[46]Feaver, M. Core stability-a new dimension in exercise? SportEx Health,2000,Vol.7:27-9.
[47]Friedman, P., and Eisen, G. The pilates method of physical and mental conditioning. New York:Warner Books,1981
[48]Gallagher, S., Kryzanowska, R. and Speleotis, S. The pilates method of body conditioning: introduction to the core exercises. Philadelphia:Bainbridge Books,1999
[49]Gallagher, S., R. Kryzanowska. The Joseph H. Pilates archive collection:photographs, writings and designs. Philadelphia:Bainbridge Books,2000
[50]Goh, E. Here's to your health:pilates-The legend lives on. Dance & the Arts,1996,Vol.13 (4):21.
[51]Herdman, A. Coffee-break pilates:5-minute routines you can do anywhere to tone your body, relieve stress, and boost your energy. Cincinnati:F & W. Publications,2003
[52]Herman, E. Pilates for dummies. Hoboken:John Wiley & Sons,2002
[53]Hessel, J. Pilates basics:master pilates fundamentals as your balance, strengthen, and align from within. Emmaus, PA:Rodale,2003
[54]Karter, K. The complete idiot's guide to the pilates method. Indianapolis, IN:Prentice Hall, 2001
[2]丛丽娟.普拉提概述.江西：江西金融职工大学学报2006,Vol.19：289-290
[3]陈娟.普拉提与普拉提操之比较研究.体育世界.学术2009,Vol.2：78-80
[4]宋翠翠.普拉提运动的功能、原则及其科学依据分析.北京：北京体育大学学报增刊2007.Vol.11：514-515
[5]张丽.普拉提运动对中青年女性身心健康影响的研究.甘肃：甘肃科技纵2006,Vol.5：238
[6]谢菁珊.普拉提塑身新风尚.广东：广东经济出版社,2005
[7]陈兴凤.产后功能锻炼对促进子宫和体能恢复的影响.Tianjin Journal of Nursing. August2004,Vol.12(4)：205
[8]刘瑞贞.产后早期形体训练对产妇形体恢复的影响.护理学杂志2003,Vol.11：859-860
[9]吴丽芳.产后普拉提操操对产妇后期体型及盆底肌张力恢复的影响.中华护理杂志2008,Vol.9：812-813
[10]赵霞.普拉提操对青年女性身体形态和柔韧素质影响的实验研究.陕西师范大学硕士论文2008,Vol.6：18
[11]李洁.肥胖发生机制及减肥方法的研究现状.中国体育科技,2006,Vol.2：42
[12]赵霞.普拉提操对青年女性身体形态和柔韧素质影响的实验研究.[硕士学位论文]陕西：陕西师范大学2008
[13]Brown S,, Lumley J.,Maternal health after childbirth:re-sults of an Australian population based survey[J]. Br JObstetGynaeco,1 1998, Vol,105(2):156
[14]W ilson P D,,Herbison RM.,HerbisonG P, et a.l Obstet-rice practice and the prevalence of urinary incotinence three months after delivery[J]. Br J Obstet Gynaco,1996, Vol.103(2): 154
[15]于轶群.间断排尿法与提肛肌法治疗压力性尿失禁的观察.护理学杂志,1998,Vol.13(4)：封四
[16]廖碧珍等.盆底肌功能锻炼对会阴切口及盆底肌张力的影响.Journal of Nursing Scinence 2005, Vol.24(Surgical Edition):.30页
[17]Maggie Tan杨灵合著.普拉提自学天书[M]当代世界出版社,2004
[18][美]阿里西亚·安格罗著.普拉提美体运动,广东：汕头大学出版社,2006
[19][英]米高·肯恩约兰·德格林著.孕妇保健操.黑龙江： 黑龙江人民出版社,2004
[20][英]朱迪·史密斯等著.黑龙江：黑龙江科学技术出版社,2008
[21]艾丽赫尔曼著普拉提健身球[.世界图书出版社,2005
[22]谢菁珊.普拉提塑身新风尚[M].广东经济出版社,2005
[23]Pining for Pilates; Practitioners back the exercise program for rehabilitation BIOMECHANICS, October 1,2007, COVER STORY; Pg.22,3207 words, Lori Rochelle Roniger
[24]FITNESS; Slow down? Just for a sec; Exercise guru Denise Austin is always in motion, and she says you should be moving too. Here's how. Los Angeles Times, August 17,2009 Monday, HEALTH; Features Desk; Part E; Pg.8,841 words, Lori Kozlowski
[25]Bend like bamboo; Strong, flexible and enduring...those qualities which describe the bamboo plant are the benefits the body can reap from pilates The Straits Times (Singapore), July 2,2009 Thursday, MIND YOUR BODY-IN THE KNOW,1114 words, Poon Chian Hui
[26]New Moms Take Steps to Regain Their Form; Postpartum Classes in Dance, Yoga and Pilates Welcome Mothers Bearing Infants to Studio in Bethesda The Washington Post, May 12,2009 Tuesday, HEALTH; Pg. HE07,492 words, Delece Smith-Barrow; Washington Post Staff Writer
[27]100 years of pIlates The Daily Telegraph (London), August 7,2008 Thursday, NEWS; Pg.3,244 words, John Bingham
[28]G2:Rethink your position:Far from curing lower back pain, core stability exercise might be bad for you, some experts now believe. Have we been straining in vain? The Guardian (London)-Final Edition, February 5,2008 Tuesday, GUARDIAN FEATURES PAGES; Pg.18,1151 words, Sam Murphy
[29]New Moms Take Steps to Regain Their Form; Postpartum Classes in Dance, Yoga and Pilates Welcome Mothers Bearing Infants to Studio in Bethesda The Washington Post, May 12,2009 Tuesday, HEALTH; Pg. HE07,492 words, Delece Smith-Barrow; Washington Post Staff Writer
[30]Anderson, B.D. and Spector, A. Introduction to pilates-based rehabilitation. Orthopaedic Physical Therapy Clinics of North America,2000, Vol.9 (3),:395-410
[31]Wilson, D. A kinder, gentler rehab:Pilates provides effective rehabilitation for both body and mind. ADVANCE for Physical Therapists and Physical Therapy Assistants, V2005,ol.16 (18),:37.
[32]Endelman, K. Pilates on the Diamond. Training and Conditioning,2007
[33]Endelman, K. Pilates and the Elite Athlete. Training and Conditioning,2007
[34]Wilson, D.Pilates on the Run. Training and Conditioning Magazine,2008
[35]Endelman, Ken. Pilates and the Hamstrings. Training and Conditioning Magazine,2008
[36]Ackland, L. Pilates body power:reshape your body & transform your life. London: Thorsons,2001
[37]Alpers, A., Segel, R.T., Gentry, L. Everything pilates book:the ultimate guide to reshaping your body-with or without equipment. Avon:Adams Media,2003
[38]Bass, M. The complete classic pilates method:center yourself with this step-by-step approach to Joseph Pilates'original matwork programme. London:Rodale,2004
[39]Brignell, R. Pilates:a beginner's guide. New York:Sterling,2001
[40]Craig, C. Pilates on the ball:the world's most popular workout using the exercise ball. Rochester, VT:Healing Arts Press,2001
[41]Crawford, E. Balance on the ball:exercises inspired by the teachings of Joseph Pilates. San Francisco, CA:Equilibrio,2000
[42]Crowther, A. and Petre, H. Total pilates:the unique step-by-step guide to pilates at home for everybody. London:Thorsens,2003
[43]DeLuca, J. Pilates for wimps:Total fitness for the partially motivated. New York:Sterling Publishing,2004
[44]DeMattia, R.F. Quality over quantity:The pilates method is a different approach to exercise. Arkansas Nursing News,1998,Vol,15 (3):8-9.
[45]Dreas, R. Ultimate pilates:achieve the perfect body shape. Carlsbad, Calif.:Hay House, Inc,2002
[46]Feaver, M. Core stability-a new dimension in exercise? SportEx Health,2000,Vol.7:27-9.
[47]Friedman, P., and Eisen, G. The pilates method of physical and mental conditioning. New York:Warner Books,1981
[48]Gallagher, S., Kryzanowska, R. and Speleotis, S. The pilates method of body conditioning: introduction to the core exercises. Philadelphia:Bainbridge Books,1999
[49]Gallagher, S., R. Kryzanowska. The Joseph H. Pilates archive collection:photographs, writings and designs. Philadelphia:Bainbridge Books,2000
[50]Goh, E. Here's to your health:pilates-The legend lives on. Dance & the Arts,1996,Vol.13 (4):21.
[51]Herdman, A. Coffee-break pilates:5-minute routines you can do anywhere to tone your body, relieve stress, and boost your energy. Cincinnati:F & W. Publications,2003
[52]Herman, E. Pilates for dummies. Hoboken:John Wiley & Sons,2002
[53]Hessel, J. Pilates basics:master pilates fundamentals as your balance, strengthen, and align from within. Emmaus, PA:Rodale,2003
[54]Karter, K. The complete idiot's guide to the pilates method. Indianapolis, IN:Prentice Hall, 2001