¹B°Ê¥Í²z¶g°T(²Ä504´Á)
°©½è²¨ÃP¯gªº¹B°Ê«ü¾É»P«Øij(November 25, 2022)
¥xÆW®v¤j ¤è¶i¶©¦WÅA±Ð±Â
³ü¡B«e¨¥
¡@¡@°©½è²¨ÃP¯g¬O¤@ºØ°©½è±K«×¹L§C©Mµ²ºc¥\¯à¤£¨Îªº¯e¯f¡A®e©ö¾ÉP°©§é¡C¦~¬ö¶V¤j¡A¿©±w°©½è²¨ÃP¯gªº¤ñ²v¶V°ª¡A¦b¬ü°ê¡A¥§¡¬ù¦³16% (¶W¹L5¤d4¦Ê¸U)ªº¥Á²³¦³°©½è²¨ÃP¯g¡A¦Ó¦~ÄÖ50·³¥H¤W¡A¬ù¦³30%¤k©Ê©M16%¨k©Ê¦³¦¹¯gª¬ (ACSM, 2022)¡A¦Ó¦b¥xÆW60·³¥H¤Wªº°ªÄ̡֪A¬ù¦³16%¿©±w°©½è²¨ÃP¯g¡A¨ä¤¤80%¬O¤k©Ê (°ê°·¸p¡A2018¡^¡C°©½è²¨ÃP¯g¤£¥u©ö¨Öµo°©§é©Ò±a¨ÓªºÂåÀø°ÝÃD¡A 70·³¥H¤Wªº¤k©Ê°ªÄ̡֪A¬ù¦³40%·|¦]¤j»L°©§é¦Ó¦æ°Ê¤£«K¡A»Ýnªø´Áª×§É©M¥L¤Hªº·ÓÅU¡A§ó¦³10%¥ª¥k¾ÉP¦º¤`µ¥ÄY««áªG (°ê°·¸p¡A2018)¡C
¡@¡@¥Ñ©ó°ªÄ֤ƩM¨Å鬡°Ê¶q¤£¨¬¡A¨Ï±o°©½è²¨ÃP¯g¿©±w²v§Ö³t¼W¥[¡A¦Ó¦¨¬°§ó¦h¥Á²³²£¥Í¯kµh¡B¥¢¯à©M¥N»ù©ù¶Qªº°·±d°ÝÃD (Beck, 2022)¡C¥Ø«e°©½è²¨ÃP¯g¥u¯à¹w¨¾¡A¨ÃµL¦³®ÄªºªvÀø¤è¦¡ (°ê°·¸p¡A2018)¡C¦b¥xÆW¡A¥Á²³©ó°©§é«á±µ¨üÃĪ«ªvÀøªº¤ñ²v¤£°ª¡A¤k©Ê»P¨k©Ê¤À§O¬ù¦³ 30%©M10% (¶À¥ü¤s¡A2020)¡C¶Ç²Î¤W¡AÃĪ«ªvÀø¬O§ïµ½°©½è²¨ÃP¯gªº²Ä¤@½u¡A¦ý¦]¬°¯Ê¥F¤@P©Êªº®ÄªG¡AÃĪ«°±¥Î«á°©½è·|¦A¬y¥¢¡A¦Ó¥B¦³°Æ§@¥Î (Beck, 2022)¡C¬y¯f¾Ç¬ã¨s«ü¥X¡A¦b«C¤Ö¦~°©½èÄA®p´Á¯à¼W¥[10%°©Àf½è¶q¡A´N¥i´î¤Ö¦Ñ¦~´Á50%ªº°©§é·ÀI¡A¦]¦¹¡An¹ªÀy«Äµ£©M«C¤Ö¦~¾i¦¨°·±d¥Í¬¡¤è¦¡¡A¥H´£¤É°©Àf¥\¯à (Zhu and Zheng, 2021)¡C
¡@¡@¾A«×¹B°Ê¥i¼W¥[°©½è±K«×¡B®e¿n©M¥\¯à¡A¤]§ïµ½¦Ù¦×¾A¯à©M¥¿Å¯à¤O¡A¥i¥H´î¤Ö¿©±w°©½è²¨ÃP¯g©M°©§é·ÀI¡A¦]¦¹¡A¹B°Ê³q±`³Q»{¬°¬O«DÃĪ«¹w¨¾ªº¥Dn¤èªk (°ê°·¸p¡A2018; ACSM, 2022; Beck, 2022)¡C¹L¥h¬ã¨s¦³¨Ç¨î¡A¾ÉP¹B°Ê°V½m®ÄªG¨S¦³§¹¥þ§e²{¡A¦]¦¹§C¦ô¥¦ªº»ùÈ (Beck, 2022)¡C³\¦h¥Á²³¹ï¡u¹B°Ê»P°©½è²¨ÃP¯g¡v¬ÛÃöªºÄ³ÃD¡A¨Ã¨S¦³²M·¡»{ÃÑ¡A¥»¤å¦¬¶°©M¾ã²z³Ìªñ¬ÛÃö¤åÄm¡A°w¹ï¹B°Êªº¯q³B¡B¹L¥h¬ã¨s¨î¡BÅé¾A¯àÀË´ú»P¹B°Ê³B¤è¡B¹B°Êª`·N¨Æ¶µ©M«Øij¡B¦p¦ó´£¤É°©½è¥\¯àµ¥¥DÃD¡A¤À§O¥[¥H»¡©ú¡A§Æ±æ¤j®a¯à¦³§ó²`¤J©M¦h¤¸ªº»{ÃÑ»P¤F¸Ñ¡A¦Ó¦³§U©ó°·±d«P¶i©M¹B°Ê²ßºDªº¾i¦¨¡C
¶L¡B¹B°Ê¹ï°©½è²¨ÃP¯g»P°©Àf¥\¯àªº¯q³B
¡@¡@¤F¸Ñ³W«ß¹B°Êªº¯q³B¡A´N·|´£¤É¹B°Êªº«H¤ß»P°Ê¾÷¡A¦Ó¼W¥[¨Å鬡°Ê¶q©Î¹B°Ê¦æ¬°¡C¥»¤å°Ñ¦Ò¬ÛÃöªº¬ã¨s¤åÄm©Î¸ê®Æ¡A¥Ñ´XÓ¨¤«×¨Ó»¡©ú¹B°Ê°V½m¹ï©ó°©½è²¨ÃP¯g»P°©Àf¥\¯àªº¯q³B¡C
¤@¡B ¬ü°ê°·±dªA°È³¡ (US Department of Health and Human Service, 2018)
¡@¡@¬ü°ê°·±dªA°È³¡¦b2018¦~ªº¨Å鬡°Ê«ü«n (The Physical Activity Guideline for Americans) «ü¥X¡A³W«ß¨Å鬡°Ê¥i¥H§ïµ½°©½è°·±d¡B´î§C¦Ñ¦~¤H¶^Ë·ÀI¡A¨Ã´î¤Ö¦Ñ¦~¤H¶^˦³Ãöªº¶Ë®`©Î°©§é¡A³o¥»«ü«nªº¥Dn«ÂI¦p¤U¡G
(¤@) | °ªÄÖ·|°§C°©½è±K«×¡A¦ý³W«ß¨Å鬡°Ê¥i¥H´î½w©Î´î¤Ö°©½è±K«×°I°hªº´T«×¡A¯S§O¬O±q¨Æ¤¤µ¥©Î¿E¯Pªº¦³®ñ¹B°Ê¡Bªý¤O°V½m©M°©Àf°V½mªº¨Å鬡°Ê¡C |
(¤G) | §ïµ½°©½è±K«×ªºÁ`¨Å鬡°Ê½d³ò«Ü¤j¡A n´£¤É°©½è±K«×ªº¨Å鬡°Ê¶q¬ùn¨C¶g90¤ÀÄÁ¥H¤W¡A³oÓ«Øij¶q¹ï«Äµ£©M«C¤Ö¦~ºû«ù±j°·©M°·±dªº°©½è«Ü«n¡C |
(¤T) | ¨Å鬡°Ê¬O«C¤Ö¦~´£¤É°©½è±K«×«nªº¤èªk¡A¤T·³¤p«Ä¨ì¤Q¤C·³ªº«C¤Ö¦~¦pªG¨Å鬡°Ê¶q¸û¦h¡A±q¨Æ¶]¨B¡B¸õÅD©Î¨ä¥L°©½è°V½mªº¬¡°Ê¡A·|¦³¸û°ªªº°©½è±K«×¡B§ïµ½°©½èµ²ºc©M¦³¸û¨Îªº°©Àf¤O¶q¡C |
(¥|) | ³W«ß¨Å鬡°Ê¥i¥H§ïµ½°©Ãö¸`ª¢ (Ãö¸`³n°©°h¤Æ) ©M¨ä¥L·Àã¯gª¬¡C±q¨Æ¨C¶g¦Ü¤Ö150¤À¤¤µ¥±j«×¦³®ñ¹B°Ê¥[¤Wªý¤O°V½m¡A¥i§ïµ½°©Àf¯kµh¡B¥\¯à©M¥Í¬¡«~½è¡C |
¤G¡Bºîµû¬ã¨s (review)
¡@¡@¹B°Ê»PÃĪ«¬O´£¤É°©½è±K«×©M¹w¨¾¶^˱`³Q¨Ï¥Îªº¤èªk¡A¾ÇªÌ¦bºîµû¬ã¨s¤¤¡A¤ñ¸û¹B°Ê°V½m©MÃĪ«ªvÀø¦b°©½è±K«×¡B°©½è¾ãÅé¥\¯à(bone geometry)¡B°©§é·ÀI»P¶^Ë·ÀIªº®t²§(Beck, 2022)¡A¨ä¬Û¦P»P¤£¦Pªº®ÄªG±Ôz¦p¤U¡G
(¤@) ¬Û¦P®ÄªG¡G
1. | ¼W¥[°©½è±K«×¡G³W«ß¹B°Ê»PÃĪ«ªvÀø¬Ò¯à´£¤É°©½è±K«×¡C |
2. | ´£¤É°©Àf¾ãÅé¥\¯à¡G³W«ß¹B°Ê»PÃĪ«ªvÀø¬Ò¯à´£¤É°©½è¾ãÅé¥\¯à¡C°©Àf¾ãÅé¥\¯à¬O§Q¥Î¶gÃä©w¶q¹q¸£Â_¼h±½´y»ö¡A¨Ó´ú¶q°©½è3D¥ßÅé¥\¯à¡C |
3. | ´î¤Ö°©§é·ÀI¡G³W«ß¹B°Ê»PÃĪ«ªvÀø¬Ò¯à´£¤É°©½è±K«×©M°©Àf¾ãÅé¥\¯à¡A¦]¦¹¬Ò¥i´î¤Ö°©§é·ÀI¡C |
(¤G) ¤£¦P®ÄªG¡G¥u¦³¹B°Ê°V½m¥iÀò±o¤U¦C¯q³B¡C
1. | ¼W¥[¦Ù¤O¡G¹B°Ê°V½m¥i¼W¥[¦Ù¤O¡A´£¤É°©Àf¥\¯à©M´î¤Ö°©§é·ÀI¡A¤]¶¡±µ´î¤Ö¶^˾÷²v¡C |
2. | ¼W¥[¥¿Å¡B¬¡°Ê¯à¤O¡B¨Åé¥\¯à¡B¦Ù¦×©M¨BºA¡G¹B°Ê°V½m·|¼W¥[³o¨Ç¡u¨Åé¥\¯à¡v¡A¦Ó¨C¤@Ó¯à¤O¬Ò¥i´î¤Ö¶^Ë·ÀI¡A¶¡±µ´î¤Ö°©§é¾÷²v¡C |
3. | ´î¤Ö¾mI¡B¯kµh¡BÃö¸`ª¢©M¿}§¿¯f¯gª¬¡G¹B°Ê°V½m·|´î¤Ö©Î§ïµ½³o¨Ç¯gª¬¡A¨C¤@Ó¦]¯À¬Ò·|´î¤Ö¶^Ë·ÀI¡A¶¡±µ¦a´î¤Ö°©§é·ÀI¡C |
4. | ´î¤Ö°©§éªº·ÀI¸û¤j¡G¹B°Ê»PÃĪ«ªvÀø¬Ò¥i´î¤Ö°©§é·ÀI¡A¦ý¹B°Ê°V½mªº®ÄªG¸û¨Î¡C |
¤T¡B¥i¯à¾÷Âà
¡@¡@¾ÇªÌ (zquierdo et al., 2021) «ü¥X¹B°Ê¯à°÷¹w¨¾©Î´î¤Ö°©½è²¨ÃP¯g©M°©§é·ÀI¡A¥i¯à¾÷Âà¥]¬A:
(¤@) | ¼W¥[°©½è±K«×©M§ÜÀ£üL«× (tensile strength)¡C |
(¤G) | ´£¤É¦Ù¦×½è¶q©M§ïµ½¨BºAéw©M¥¿Å¡C |
(¤T) | §ïµ½Àç¾iÄá¨ú¡G§ïµ½¯à¶q¡B³J¥Õ½è¡B¶t¡Bºû¥Í¯ÀDªºÄá¨ú¡C |
(¥|) | ¼W¥[¤ß²z°·±d¡G¹B°Ê¥i´î¤Ö¶^˪º®£Äß·P©M¼W¥[¦Û§Ú®Ä¯à¡C |
(¤) | ¼W¥[¾ãÅ骺¨Å鬡°Ê¶q©M¬¡°Ê¯à¤O¡C |
(¤») | ´î¤ÖÃĪ«»Ý¨D¡G¹B°Ê´î¤Ö«º¶Õ©Ê§C¦åÀ£¡B¶^Ë¡BÁv³¡°©§é¦³ÃöÃĪ«ªº»Ý¨D¡A¥]¬A§Ü¼~Æ{ÃÄ¡A§Ü°ª¦åÀ£ÃÄ¡BÂíÀR¶Ê¯vÃĵ¥¡C |
°Ñ¡B¹B°Ê°V½m»P°©½è²¨ÃP¯g¬ã¨sªº¨î
¡@¡@¹L¥h¬ã¨s´£¨Ñ³\¦h¹B°Ê°V½m¹ï©ó°©½è±K«×©M°©Àf¥\¯àªº®Ä¯q¡A¤]´£¨Ñ¹B°Ê°V½m©Î³B¤èªºì«h»P«Øij¡A¦ý°ò©ó¹B°Ê¦w¥þ¡B¨ü¸ÕªÌ¼x¨D¤£©ö¡B´ú¶q»ö¾¹©M¬ã¨s§xÃø«×µ¥¦]¯À¡A¹L¥h¬ã¨sÁÙ¬O¦³¨Ç¨î¡A¦Ó§Î¦¨¤@¨Ç¥~¦bªº¤zÂZ©Î²V²cÅܶµ¡A¦Ó§C¦ô¹B°Ê°V½mªº®Ä¯q¡A¥Dn¦³¤U¦C¥|ºØ¨î¡]Beck, 2022¡^¡G
¤@¡B ¹B°Ê°V½m®ÄªG°¾«©ó°©½è±K«×
¡@¡@¹L¥h¤j³¡¤À¬ã¨s¡A¦b¹B°Ê°V½m¤¶¤J±`¥H°©½è±K«× (¥HÂù¯à¶qX¥ú§l¦¬»ö©Ò´ú¶q) §@¬°®ÄªGªºµû¶q¡A¦ý¥H°©½è±K«×§@¬°§ïµ½«ü¼Ðªº±Ó·P«×»P¥Nªí©Ê¦³©Ò¤£¨¬¡AµLªkÅã²{¥þ¤è¦ìªº°V½m®ÄªG¡C
1. | ¾ÇªÌ¥H°Êª« (½Þ) ¬°¬ã¨s¹ï¶H¡A¸g¹L¤@¦~¡A¨C¤Ñ¤@¤p®É¶]¨B°V½m«á¡Aµo²{°V½m²Õ©M±±¨î²Õ°Êª«ªº°©½è±K«×¨S¦³ÅãµÛ®t²§¡A¦ý¶]¨B°V½m²ÕÅãµÛ¼W¥[ªÑ°©¥Ö½è (femoral cortical) «p«×17%¡BªÑ°©¥Ö½è¾îÂ_±¿n23%©M°©½è³Ì¤jÅs¦±µ{«×35% (Woo et al., 1981)¡C |
2. | ¦³¨Ç¬ã¨sÅã¥Ü¡A¹B°Ê°V½m¥i¥H§ïµ½¾ãÅé°©Àfªº«¬ºA¡B¥\¯à©M¤O¶q¡A¦ý°©½è±K«×¤£¤@©w·|¼W¥[©Î§ïÅÜ¡F¥t¹B°Ê°V½m·|§ïµ½°©Àfµ²ºc»P¥\¯à¡A¼W¥[©Ó¨ü¥~¦bÀ£¤Oªº¯à¤O¡AÁö°©½è±K«×¨S¦³§ïÅÜ¡C |
3. | ¤@Ó°ª±j«×ªý¤O¤¶¤J´_°·°V½m¡A¥H101¦ì§C°©½è±K«×°±¸g°ü¤k¬°¬ã¨s°Ñ»PªÌ¡AÀH¾÷¤À¬£¦Üªý¤O°V½m²Õ (49¦ì) ©M±±¨î²Õ (52¦ì)¡A°V½m²Õ°ü¤k¦b±M·~¤HûºÊ·þ«ü¾É¤U¡A¨C¶g±q¨Æ2¤Ñ¡A¨C¤Ñ30¤ÀÄÁ¡A«ùÄò8Ӥ몺°ª±j«×ªý¤O°V½m¡A¤º®e¥]¬A¤j©ó³Ì¤j¤O¶q85%ªºt²ü¡A5Ó¤ÏÂЦ¸¼Æ©M5¦^¦Xªº°V½m¡C¦Ó±±¨î²Õ°Ñ»PªÌ¦b®a¸Ì±q¨Æ§C±j«×ªº¬¡°Ê¡C¬ã¨sµ²ªGÅã¥Ü¡A°ª±j«×ªºªý¤O°V½m8Ó¤ë«á¡A°V½m°Ñ»PªÌªÑ°©ÀVªº°©½è±K«×¨S¦³©úÅã§ïµ½¡A©M±±¨î²Õ¨S¦³ÅãµÛ®t²§¡A¦ý¾ãÅé©M¥~°¼ªÑ°©ÀVªº¥Ö½è«p«×«h¤À§OÅãµÛ¼W¥[12.3%©M29.3%¡C°ª±j«×ªý¤O°V½m²Õ¦b¨ä¥L³\¦h¶µ¥Ø¤]ÅãµÛÀu©ó±±¨î²Õ¡A¥]¬A¸y´Õ°©½è±K«×¡BªÐ°©ÀV°©½è«p«×¡B¨Åé¥\¯à«ü¼Ð (±Ó±¶»P¥¿Å¤ÏÀ³¡B¬X³n«×¡B¤UªÏ©MI³¡¦Ù¤O)¡C¬ã¨sµ²ªG¤]«ü¥X¨â²Õ°Ñ»PªÌªº°Ñ»P²v¬Ò«Ü°ª (¹êÅç²Õ92%¡A±±¨î²Õ85%)¡A°V½m¯Ê®u²v«Ü§C (2/70¦¸)¡A¹Lµ{¥u¦³¤@Ó·N¥~ (»´·Lªº¤UI©âµ¬)¡C |
4. | ªý¤O°V½m´£¤É°±¸g°ü¤kªº°©½è¤O¶q©M¥\¯àªí²{¡A¦b±M¤Hªº«ü¾É¤U¡A°ª±j«×ªý¤O°V½m¬O¤@Ó¦w¥þ¥i¦æªº¹B°Êpµe (Watson, et. al., 2018)¡C |
¤G¡B ¹B°Ê°V½mªºt²ü¥i¯à¤£°÷
¡@¡@¹B°Ê°V½mn±Ä¨úº¥¶it²üì«h¡A¤~¯à´£¤ÉÅé¾A¯à»P°·±dª¬ªp¡A¦Ó¹B°Ê¤¶¤Jªºt²ün¤ñ°©Àf¥®É©Ó¨üªºª¬ºA°ª¡A¤~®e©ö²£¥Í¾AÀ³¡A¦Ó´£¤É°©½è±K«×©Î¾ãÅé¥\¯à¡C¸û§C±j«×ªº¹B°Ê°V½m¡A¹³»´ÃP¨«¸ô©Î¬O§C±j«×ªºªý¤O°V½m¡A¹ï©ó¥±`¦³¹B°Êªº¤H¡A¥i¯àµLªk²£¥Í§ïµ½®ÄªG¡C¹L¥h¬ã¨sÅã¥Ü¡A§C¤¤±j«×©Î¹B°Ê¶q¤£°÷ªº¤¶¤J°V½m¡A¸ûµLªk²£¥Í§ïµ½°©½è®ÄªG¡A¦Ó¤¤°ª±j«×¡A¯S§O¬O°ª±j«×ªº¹B°Ê¤¶¤J´N¸û¯à©úÅã´£¤É°©½è±K«×©Îµ²ºc¥\¯à (Beck, 2022)¡C ¾ÇªÌ¥H¬°°·±d°±¸g°ü¤k¬°¹ï¶H¡A¦¬¶°¸ûÄYÂÔªºÀH¾÷¤À¬£¤¶¤J¬ã¨s¡A±q¨Æ¨t²Î©Êªº¤ÀªR¡A¥H¤ñ¸û¤£¦P¹B°Ê±j«×¤¶¤Jªº°V½m®ÄªG (Kistler-Fischbacher, et al., 2021, part 1.)¡AÁ`¦@¦¬¶°120½g²Å¦X±ø¥óªº¤åÄm¡A¨Ã¨Ì¨ä¹B°Ê¤¶¤J±j«×ÂkÃþ¡A¨ä¤¤§C¡B¤¤©M°ª±j«×ªº¹B°Ê°V½m¤À§O¦³57½g¡B57½g©M6½g¡A¥Dn¬ã¨sµ²ªG¦p¤U¡G
1. | §C±j«×ªº¹B°Ê°V½m¤£¯à²£¥Í¨¬°÷¨ë¿E¨Ó§ïµ½°©½è±K«×¡C |
2. | ¤¤°ª±j«×ªº¹B°Ê°V½m¥i¥H´£¤É°©½è½è¶q©Î±K«×¡A¯S§O¬O°ª±j«×¦³ªý¤O©M¼²À»©Êªº°V½m¡C |
3. | ¨Ì¾Ú¦³ªº¬ã¨s¡A¦ü¥G¸û°ª±j«×ªº¹B°Ê°V½m¤~¥i§ïµ½°©½èµ²ºc»P¤O¶q¡C |
4. | °©½è±K«×»P¹B°Ê°V½m±j«×¦ü¥G¦³¬ÛÃö¡C |
¡@¡@¾¨ºÞ°Êª«¬ã¨s«ü¥X¡A¹B°Ê°V½mªº±j«×»P°©½è¤ÏÀ³¦³«Ü°ª¥¿¬ÛÃö¡A¦ý¤j³¡¤Àªº¤HÃþ¬ã¨s¥H§C¦Ü¤¤±j«×§@¬°¹B°Ê¤¶¤J¤è¦¡¡A¨Ó±´°Q°©½è±K«×©Î¥\¯àªº®ÄªG¡A©Ò¥H¹B°Ê¤¶¤J¹ï©ó°±¸g°ü¤kªº°©½è±K«×¥u¦³¤¤«×®ÄªG¡A¦pªG¹B°Ê°V½m¯à³vº¥¼W¥[t²ü¨ì¸û°ª±j«×¡A¹ï©ó°©½è±K«×À³¥i¥H²£¥Í¸û°ªªº®ÄªG¡C
¤T¡B ¯Ê¥F°©§é¸ê®Æ¦¬¶°
¡@¡@°©§é¬O²«K©M¹ê»ÚÆ[¹î°©Àf¥\¯àªº¤è¦¡¡A¹L¥h¤j³¡¤ÀªºÀH¾÷¤À¬£¬ã¨s¡A¦]¸g¶O¤£¨¬©M¹êÅç¨îµ¥¦]¯À¡A¤£©ö±q¨Æªø´Á¹B°Ê¤¶¤J¬ã¨s¡A¥H¦¬¶°°©§é¸ê®Æ¨ÓÆ[¹î°V½m®ÄªG¡A©Î¤ñ¸û¹B°Ê°V½m»P±±¨î²Õªº®t²§¡C¦Ó¦bÂåÀøÅé¨t¡A¥Ñ©ó¼t°Ó¤j¶qÃÙ§U¡A°©½è²¨ÃP¯gªºÃĪ«ªvÀø°µ¤F«Ü¦h¬ã¨s¡A¥H´ú¸ÕÃĪ«¹ï©ó°©½è±K«×©M°©§éªº®ÄªG¡A¦ý¹B°Ê°V½m¯Ê¥F°Ó·~»ùÈ¡AµLªkÀò±o¤j¶qÃÙ§U¸g¶O¨Ó±q¨Æ¬ã¨s¡C±©¨Ì¾Ú¬ÛÃöªº¬ã¨sÅã¥Ü¡A¹B°Ê¤¶¤J¹ï©ó°©§é¦³«Ü¤jªº¹w¨¾®ÄªG¡A¤]¤ñÃĪ«ªvÀøÁÙ¦n (Beck, 2022)¡C
¡@¡@¥Ñ©óÂå¾Ç¤åÄm¯Ê¥F¡u¹B°Ê»P°©§é¡vÀH¾÷¤À¬£¬ã¨sªºª½±µÃÒ¾Ú¡A¦ý¥i¥Ñªø´Á°lÂܬã¨s¨ÓÆ[¹î¤ñ¸û¡A¤@Óºîµû¬ã¨s (review) ¾ã¦X13½g«e¤©Êªº¥@¥N¹Î¶¤ (cohort) °lÂܬã¨s¡A±´°Q¨Å鬡°Ê»P°©½è²¨ÃPÁv³¡°©§éªº¬ÛÃö¡Aµ²ªGµo²{¡A±q¨Æ¤¤µ¥¦Ü¿E¯P±j«×ªº¨Å鬡°Ê©M´î§CÁv³¡°©§é·ÀI¦³¬ÛÃö¡A¨Å鬡°Ê¸û¦hªº¨k©Ê»P¤k©Ê°ªÄ̡֪A¤À§O´î¤Ö45%©M38%ªºÁv³¡°©§é¾÷²v¡A¨Å鬡°Ê¸û¦hªº°ªÄ֪̤]·|´î§C¶^Ë·ÀI (Moayyeri, 2008)¡C¥t¤@Ó¨t²Î¤ÀªR¬ã¨s (Kemmler, et al., 2013)¡A¦¬¶°13½g²Å¦X±ø¥óªº¤åÄm¡AÁ`¦@¦³1424¦ì¡B45·³¥H¤Wªº°ªÄÖ°Ñ»PªÌ¡Aµ²ªGÅã¥Ü¡A¹B°Ê°V½m²Õªº°ªÄ֪̦³36¦¸°©§é (N=754)¡A¨S¹B°Êªº±±¨î²Õ¦³73¦¸ (n=670)¡A¦³¹B°ÊªÌªº°©§é¬Û¹ï·ÀI¬°¨S¹B°ÊªÌªº0.49 ¡A¬ù´î¤Ö¤@¥b¾÷²v¡AÅã¥Ü¨Å鬡°Ê¹ï©ó°ªÄ֪̪º¾ãÅé°©§é¹w¨¾¦³©úÅ㪺®ÄªG¡C
¡@¡@¦pªG¤ñ¸ûÃĪ«ªvÀø©M¹B°Ê°V½m¦b¯á´Õ©MÁv³¡°©½è±K«×©M°©§éªº®t²§¡A¾ÇªÌ (Beck et al., 2022) ¾ã¦X¬ÛÃö¬ã¨s (ÀH¾÷¤À¬£ªººî¦X¤ÀªR¬ã¨s©M¥@¥N¹Î¶¤°lÂܬã¨s) µo²{¡A¹B°Ê¤¶¤J¹ï©ó°©§é¹w¨¾¦³¨}¦nªº®ÄªG¡A®ÄªG¬Æ¦Ü¤ñ³Ì¨ÎªºÃĪ«ªvÀø¦n¡C°©½è²¨ÃP¯gªºÃĪ«ªvÀøÁöµM¼W¥[°©½è±K«× (¦b¯á´Õ©MÁv³¡) ªº®ÄªG¤ñ¤¤§C±j«×¹B°Ê¤¶¤J¦n¡A¦ý³o¨Ç¹B°Ê¤¶¤J¬O¨S¦³¥]¬A°ª±j«×ªý¤O»P½ÄÀ»°V½m¡C³o¨ÇÃĪ«¥]¬A«OÀfÄR (Denosumab ... Prolia®)¡Bªü¨Úêé»Ä (Alendronate)¡Bªü¤Ú¬¥肽 (abaloparatide)¡B¯qî¼ (Evenity¡ARomosozumab) ©ÎÐü¨Óêé»Ä (Zolendronate) µ¥¡C
¡@¡@¨Å鬡°Ê»P°©§é·ÀI¦³¬ÛÃö¡A¾ÇªÌ (Stattin , et al., 2017) ±q¨Æ°lÂܬã¨s¡A¤ñ¸û¤£¦P¥ð¶¢¨Å鬡°Ê¶qªº¥Á²³¦bÁv³¡©M¾ãÅé°©§éªº®t²§¡A¦¹¬ã¨s°lÂÜ37,238 ¦ì¤k©Ê©M45,906 ¦ì¨k©Ê¡A³Ìªø°lÂÜ17¦~¡A °Ñ»PªÌ¥H¦Û§Ú³¯z¤è¦¡¦¬¶°¬ÛÃö¸ê®Æ¡A¹Lµ{¦³Áv³¡°©§é5153¦¸¡AÁ`°©§é15,043¦¸¡A ¥Dnµ²ªG¡G(¤@) ¨C¤Ñ¹B°Ê (¨«¸ô©ÎÃM¸}½ñ¨®) ¤Ö©ó20¤ÀªÌ¤ñ¨S¦³¹B°ÊªÌ¡A¦³¸û¤ÖªºÁv³¡°©§é¤ñ²v (HR = 0.77) ©M¾ãÅé°©§é¤ñ²v (HR = 0.87)¡A´î¤Ö°©§éªº¤ñ²v¦b¦U¦~ÄÖ¼h©M©Ê§O¬Ò¬Û¦P¡C(¤G) ¨C¤Ñ¹B°Ê¦h©ó¤@¤p®Éªº°Ñ»PªÌ¤ñ°_¨C¶g¹B°Ê¤Ö©ó¤@¤p®ÉªÌ¡A¦³¸û¤ÖªºÁv³¡°©§é (HR = 0.87) ©M¾ãÅé°©§é·ÀI (HR = 0.94)¡C
¡@¡@µ²»y¡G±q¨Æ¸û¦h¨Å鬡°Ê¶q»P´î¤Ö°©§é·ÀI¦³Ãö¡A¨C¤Ñ±q¨Æ¤@¨Ç¹B°Ê´N¥i´î¤Ö°©§é·ÀI¡C
¥|¡B ¹B°Ê°Ñ»PªÌ¸û¤Ö°©½è²¨ÃP¯gªÌ
¡@¡@¹L¥hªº¬ã¨sÅã¥Ü¡A¤@Ó¤Hªº°©½è±K«×¸û§C¡A¹ï©ó¹B°Ê°V½m´N·|¦³¸û¤j¤ÏÀ³©Î§ïµ½ªÅ¶¡¡A¦Ó²£¥Í¸û¤jªº°V½m®ÄªG¡C¦ý°ò©ó¹B°Ê°V½m¦w¥þ¦Ò¶q¡A©Î¬O°©½è²¨ÃP¯gªÌ·|¾á¤ß¨ü¶Ë¡A¦Ó¤£Ä@·N°Ñ¥[µ¥ì¦]¡A¹L¥h¬ã¨s¤¶¤Jªº°Ñ»P¹ï¶H¸û¤Ö¬O°©½è²¨ÃPªÌ¡C¦pªG°Ñ»P¬ã¨sªº¹ï¶H°©½è±K«×¸û°ª¡A¦Ó¨S¦³±µ¨ü±j«×¸û°ª©Î¨¬°÷ªº¹B°Ê°V½m¡A°©½è±K«×©Î¥\¯à´N¸û¤£®e©ö©úÅã´£¤É¡A¦Ó³y¦¨¹B°Ê°V½m¹ï©ó°©½è±K«×¥u¦³¡u¤¤µ¥¡v®ÄªGªº¦L¶H¡A¦Ó¨S¦³¿n·¥ªº«µø©Î¹ªÀy¹B°Ê¡C
¸v¡BÅé¾A¯àÀË´ú»P¹B°Ê³B¤è
¤@¡BÅé¾A¯àÀË´ú
¡@¡@Åé¾A¯àÀË´ú¥i¤F¸Ñ¨CÓ¤HªºÅé¾A¯àª¬ªp¡A§@¬°¹B°Ê³B¤èªº°Ñ¦Ò¡A¤]¥iµû¦ô¹B°Ê°V½m«á¶i¨Bªº±¡§Î¡CÀË´ú¹Lµ{¡A¥i°Ñ¦Ò¤@¯ë¥Á²³±`¥ÎªºÅé¾A¯àÀË´úªº¤èªk¡B¶µ¥Ø©Mì«h¡A ¦ý¦p¦³°©½è²¨ÃP¯g¡A«hnª`·N¤U¦C¨Æ¶µ (ACSM, 2022)¡G
(¤@) | ¦p¯á´Õ¦³ÄY«°©½è²¨ÃP°ÝÃD¡AP¨Ï¨«¸ô·|¯kµh©Î¦MÀI¡A¦b´úÅç¤ßªÍ¥\¯à®É¡An¿ï¾Ü©T©w¸}½ñ¨®ªº´úÅç¤è¦¡¡A¤£n±Ä¨ú¶]¨B¾÷¡C |
(¤G) | ¦p¦h«¯á´ÕÀ£¢°©§é (multiple vertebral compression fractures)¡A·|¾ÉP¨°ªÅܸG©M¯á´ÕÅܧΡA¼vÅT©I§l´«®ð¯à¤O©Î¤Þ°_¨Å髤߫e¶É¡A³o¨Ç¦]¯À¬Ò¥i¯à·|¼vÅT¨«¸ô®Éªº¥¿Å¡AÀË´ú¹Lµ{nª`·N¦w¥þ¡C |
(¤T) | ÄY«°©½è²¨ÃP¯gªÌ³Ì¦n¤£n±q¨Æ³Ì¤j¦Ù¤O´úÅç¡AÁöµM¨S¦³«ü¾Éì«h¨î³Ì¤j¦Ù¤O´úÅç¡C |
(¥|) | ±q¨Æ¥¿Å´úÅç©Î¶^˵û¦ô®É¡An¦Ò¶q°©½è²¨ÃP¯g©Î§C°©½è±K«×ªº¦w¥þ°ÝÃD¡A»Ýn®É¡A¥i±Ä¥Î×¥¿ªº´ú¶q¤èªk¡C |
¡@¡@¦pªG¨ü´úªÌ¦³¤ß¦åºÞ¯e¯f¡B¤ßŦ¯f¡B¿}§¿¯fµ¥¯e¯f¡A©ÎÀË´ú·|³y¦¨°©ÀfÃö¸`¯kµh©Î´c¤Æªºª¬ªp¡AÀË´ú«en½Ð±ÐÂå®v©Î±M·~°·±d·ÓÅ@¤Hû¡AÀò±o¦P·N«á¦A¹ê¬IÀË´ú¡CÀË´ú¹Lµ{nª`·N¦w¥þ¡A¦pªG¦³¯kµh©Î¤£µÎªA´Nn°±¤îÀË´ú¡C
¤G¡B °©½è²¨ÃP¯gªº¹B°Ê³B¤è
¡@¡@¨ì¥Ø«e¬°¤î¡A°©½è²¨ÃP¯g±wªÌªº¹B°Ê³B¤è¬ã¨sÃÒ¾ÚÁÙ¬O¦³¡A¤@¯ë¦Ó¨¥¡A¦³®ñ¹B°Ê©Mªý¤O°V½m¥i¥H±a¨Ó³\¦h°·±d¯q³B¡A¦ý¦³¤ä¼µÅ髪º¦³®ñ¹B°Ê°t¦X¸û°ª¼²À»¡B³t«×©M±j«×ªºªý¤O°V½m¬O³Ì¨Îªº¹B°Ê¤è¦¡(ACSM, 2022)¡C
¡@¡@¦pªG±ø¥ó¤¹³\¡A°©½è²¨ÃP¯g±wªÌ¦b¶}©l¹B°Ê®É¡A¥i¥H½ÐÅé¾A¯à±Ð½m©Î±M·~¤Hû¨ó§U¡A¥i¥H´î¤Ö¤ß²z®£Äß©M¹B°Ê¶Ë®`¡A¤]¸û®e©öÀò±o°V½m®ÄªG©M¾i¦¨¹B°Ê²ßºD¡C¹L¥h¬ã¨s«ü¥X¡A¦³±M·~¤HûºÊ·þ»P«ü¾Éªº¹B°Ê°V½m (¤ñ°_¨S¦³±M·~¤HûºÊ·þ) ®ÄªG¦ü¥G¸û¨Î¡A§ïµ½°©½è±K«×»P¥\¯à¡B¥¿Å¯à¤O©M¶^˹w¨¾ªº®ÄªG¤]¸û¨Î¡AÁöµM¤]¦³¨Ç¬ã¨s«ü¥X¡A¨S¦³±M·~¤HûºÊ·þªº¹B°Ê°V½m¥ç¦³§ïµ½®ÄªG¡C
¡@¡@§ïµ½°©½è²¨ÃP¯g±wªÌªº¹B°Ê³B¤è¡A¥i¥H°Ñ¦Ò¬ü°ê¹B°ÊÂå¾Ç·|«Øij (ACSM, 2022)¡A°ò¥»¤Wn±q¨Æ¦³®ñ¹B°Ê¡Bªý¤O°V½m©M¦ù®i¾Þ¡A¤×¨ä¬O¦³®ñ¹B°Ê©Mªý¤O°V½m¡A ³o¤TºØ¹B°Êªº¤è¦¡¡BÀW²v¡B±j«×©M«ùÄò®É¶¡«Øij¦pªí1¡C
ªí1: °©½è²¨ÃP¯g±wªÌªº¹B°Ê«Øij
¹B°Ê
Åܶµ
ºØÃþ | ¦³®ñ¹B°Ê | ªý¤O°V½m | ¦ù®i¾Þ |
¹B°Ê¤è¦¡ | ¨«¸ô¡BÃM¸}½ñ¨®©Î¾A¦XÓ¤Hªº¦³®ñ¹B°Ê (³Ì¦n¬Ot²üÅé«)¡C¸û»´°©§é·ÀIªÌ¥ç¥i±q¨Æ¼²À»©Êªº¬¡°Ê (¹³¸õ¡B¤W¤UªO¹¹¬¡°Ê)¡C | ¦b¦³¨¬°÷»¡©ú©M¦w¥þ¦Ò¼{¤U¡A¥i¥H¨Ï¥Î¤@¯ëªºªý¤O¾¹§÷¡C±q¨Æ¦hÃö¸`©Î¦h¦Ù¸sªºªý¤O¹B°Ê (¦p¤@Ӱʧ@¥i°V½m¦hӦ٦׸s¡A©Î±q¨Æ¦hӰʧ@¥H°V½m¦hӦ٦׸s) | ¥HÀRºA¦ù®i¤è¦¡¦ù®i¥þ¨¥DnÃö¸`¡C |
¹B°ÊÀW²v | ¨C¶g4-5¤Ñ | ¶}©l¨C¶g1-2¤Ñ¡A³vº¥¼W¥[¨ì¨C¶g2-3¤Ñ¡C
¤£n³sÄò¨â¤Ñ°V½m | ¨C¶g5-7¤Ñ |
¹B°Ê±j«× | ¤¤µ¥±j«× (40-59% VO2R or HRR)¡C¥Î0-10¹B°Ê¦Ûı¶qªí¬ù¦b5-6½d³ò | º¥¶it²ü¡AºCºC½Õ¾ãªý¤O¡A¨ì¨CӰʧ@³Ì«á¨â¦¸¦³ÂI¬D¾Ôªºµ{«×¡C¦p¯à°÷§Ô¨ü¡A°ª±j«×©M°ª³t«×ªº°V½m¸û¦³®ÄªG¡C | ¦ù®i¨ì¦³ÂIºò©Îµy·L¤£¾Aµ{«×¡C |
«ùÄò®É¶¡ | ¶}©l20¤ÀÄÁ¡AºCºC¼W¥[¨ì¦Ü¤Ö30¤ÀÄÁ (³Ì¦h45-60¤À) | ¶}©l±q¨Æ¤@¦^¦X¡A¨C¦^¦X±q¨Æ8-12¦¸¡A¸g¹L¬ù¨â¶g«á¡A³vº¥¼W¥[¨ì¨â¦^¦X¡A¨C¦¸¹B°Ê¤£n¶W¹L8-10°Ê§@¡C | ¨C¦¸ÀRºA¦ù®i10-30¬í¡A¨CÓ¹B°Ê (Ãö¸`) ¦ù®i2-4¦¸¡C |
¤T¡B ¹B°Ê«Øij»Pª`·N¨Æ¶µ
¡@¡@¥»¸`°Ñ¦ÒACSM (ACSM, 2022) ªº«Øij©Î«ÂI¡A´£¨Ñ°©½è²¨ÃP¯g±wªÌ±q¨Æ¹B°Ê°V½m®Énª`·N¤U¦C¨Æ¶µ¡A¥H´£¤É¹B°Ê®ÄªG»P¹w¨¾¹B°Ê¶Ë®`¡A³Ì«nªº¬O¯à°÷¹B°Ê¥Í¬¡¤Æ¡A«ùÄò³W«ß¹B°Ê¡C
¤@¡B | ª`·N¹B°Ê¦w¥þ¡G¹B°Ê«e¡A¦p¦³ºC©Ê¯e¯f (¦p¤ßŦ¯f¡B¿}§¿¯f©ÎµÇŦ¯e¯f) ©ÎÄY«°©½è²¨ÃP¯g¡An¥ý½Ð±ÐÂå®v©Î±M·~°·±d·ÓÅ@¤Hû¡A¿Ô¸ß¹B°Ê°V½mªº¬ÛÃöijÃD¡AÀò±o¦P·N«á¦A±q¨Æ¹B°Ê°V½m¡C¦p±ø¥ó¥i¥H¡A¶}©l¹B°Ê®É¡A¥i¥H½Ð°·±d·ÓÅ@¤Hû (¦pÅé¾A¯à±Ð½m) ±a»â¹B°Ê¤@¬q®É¶¡¡C¥Ø«eÁö¨S¦³°©½è²¨ÃP¯g±wªÌ¤£¯à±q¨Æ¹B°Êªº«ü¾Éì«h¡A¦ý«Øij¥ý±Ä¨ú¤¤§C±j«×ªº¤ä¼µÅ髹B°Ê (¦p¨«¸ô)¡A¸û¤£·|³y¦¨¯kµh©Î¹B°Ê¶Ë®`¡C |
¤G¡B | ¹w¨¾°©§é¡G°©½è²¨ÃP¯g±wªÌ¶^ˮɸû®e©ö°©§é¡A°ªÄ̷֪|¼W¥[¶^Ë·ÀI¡A¦b±q¨Æ¹B°Ê®É¡An³W¹º§ïµ½¥¿Å©M¨ó½Õ¯à¤Oªº¬¡°Ê°V½m¡A¥H´£¤É¥¿Å¯à¤O¡C§Q¥Îªý¤O°V½m©Î¦Û¨Å髨ӧﵽªÑ¥|ÀY¦Ù¡B«á»L¦Ù¸s¡BÁv³¡¡B¸¡³¡©M¤UIµ¥¦Ù¸sªº¦Ù¦×¾A¯à¡A¦]¬°³o¨Ç¦Ù¦×©M¥¿Å¦³Ãö¡C¹B°Ê°V½m®É¡A¦³¨Ç¬¡°Ê©Î¦]¯À·|¼vÅT¥¿Å¯à¤O (¦p³¬²´¡B²¾°Ê¨Åé©M¸û¤Ö¤ä«ù±)¡A¸û·|¼W¥[¶^Ë©M°©§éªº·ÀI¡A©ó¹B°Ê°V½m®Én¥[¥Hª`·N½Õ±±³o¨Ç¦]¯À¡C |
¤T¡B | ¨Ì¾Úº¥¶it²üì«h¡Gº¥¶it²ü¬O±q¨Æ¹B°Ê°V½mªºì«h¡A¤£¦ý¥i¥H´£¤É°©½è±K«×©M°©Àf¥\¯à¡A¥ç¯à´î¤Ö¹B°Ê¶Ë®`¡C¶}©l°V½m®É¡A°©½è²¨ÃP¯g±wªÌn¦Ò¶q¦Û¤v°·±d©M°©½èª¬ªp¡A¥ý¥Ñ¸û§Cªº±j«×»Pt²ü¶}©l¡A¦b¡u¤£·|¯kµh¡vªºì«h¤U¹B°Ê¡Aµ¥°V½m¤@¬q®É¶¡¾AÀ³«á¡A¦AºCºCªº¼W¥[t²ü©Î±j«×¡Cn¦³@¤ß¡A¤£¯à«æ¡A¤£n¨S¦³¹B°Ê°V½m©ÎÅé¾A¯à°ò¦¡A´N¶TµM±q¨Æ¤¤°ª±j«×ªº¹B°Ê°V½m¡C |
¥|¡B | ¿ï¾Ü¾A¦Xªº¦³®ñ¹B°Ê¡G¦³®ñ¹B°Ê¦³³\¦hºØÃþ¡A¥]¬A¨S¦³¤ä¼µÅé« (¦pÃM¸}½ñ¨®¡B´åªa)¡B¦³¤ä¼µÅ髧C¼²À» (¦p¨«¸ô)¡A¤ä¼µÅé«°ª¼²À» (¦p¶]¸õ)¡A¿ï¾Ü¾A¦X¦Û¤vªº¦³®ñ¹B°Ê¡C¨«¸ô¬O«Ü¤è«K¡A¤ä¼µÅ髪º¦³®ñ¹B°Ê¡A«Ü¾A¦X¦b¤é±`¥Í¬¡¤¤¹ê¬I¡A¥®É¦³ªÅ´N¦h¨«¸ô¡C¦p°©Àf»P¦Ù¦×¥\¯à¥i¥H©Ó¨ü¡A¤£·|²£¥Í¤£¾A©Î¯kµh¡A´N¥i¿ï¾Ü¨ã¦³¼²À»©Ê¡B³t«×¸û§Ö©M¤ä¼µÅ髪º¦³®ñ¹B°Ê¡C |
¤¡B | ¿ï¾Ü¾A¦Xªºªý¤O°V½m¡Gªý¤O°V½mªº¤è¦¡¦³³\¦hºØ¡A¥i¥H¿ï¾Ü¤è«Kªº¤è¦¡¡A¦p§Q¥Î¦Û¤vªºÅé«©M²³æ¾¹§÷ (¦p°×¹a©ÎÄ_¯S²~¥[¤ô)¡A¨Ó±q¨Æªý¤O°V½m¡A¥H§ïµ½°©½è±K«×©M¥\¯à¡A¨Ã´£¤É¥þ¨ªº¦Ù¦×¾A¯à¡A¤×¨ä¬O»P¥¿Å¦³Ãöªº®Ö¤ß¦Ù¸s (¦p¸¡I¦Ù¸s) »P¤UªÏ¦Ù¸s¡C¶}©l±q¨Æªý¤O°V½m®É¡An¿ï¾Ü¾A«×ªºªý¤Ot²ü¡Aºû«ù¥¿½Tªº°Ê§@«º¶Õ¡A¤×¨ä¬O¹ï©ó¹L¥h´¿¸g¦³°©§é¾ú¥vªº¤H¡C |
¤»¡B | ¿ï¾Ü¸û°ª±j«×ªº¹B°Ê¡GÁö¤£®e©öµû¶q¹B°Ê±j«×¹ï°©Àf¼²À»ªº¤O¶q¡A¦ý¤@¯ë¦Ó¨¥¡A¹B°Ê±j«×¶V¤j¡A°©Àfªº¼²À»¶V¤j¡A¦b¼²À»³¡¦ìªþªñªº°©Àf±K«×¤]·|¸û©ö¼W±j¡Cµ²¦X¦³¤ä¼µÅ髪º¦³®ñ¹B°Ê©M°ª¼²À»ªºªý¤O°V½m¬O¸û³Q±ÀÂ˨ӧﵽ°©½è±K«×ªº°V½m¤è¦¡¡A¦ý±q¨Æ°ª±j«×ªº¹B°Ê°V½m¡A»Ý¦³°ò¥»Åé¯à»P°V½m°ò¦¡A¥Bn¨Ì¾Úº¥¶it²üì«h¡A¤~¤£·|³y¦¨¹B°Ê¶Ë®`©M¨Å餣¾Aªº²{¶H¡C |
¤C¡B | ´î¤Ö¤[§¤®É¶¡¡G¤£¹B°Ê©Îªø®É¶¡¤[§¤¡B¤[ª×¬Ò·|§Ö³tªº¬y¥¢°©Àf½è¶q¡A·Q¦A±q¨Æ¹B°Ê®É¡A°©½è±K«×«ì´_µ{«×¤]¸ûºC¡C©Ò¥H¡A§Y¨Ï¬O°I®zªº°ªÄ֪̤]n°·±d¤¹³\ªºª¬ªp¤U¡AºÉ¶q´î¤Ö¤[§¤¡A«O«ù¨Å鬡°Ê¡A¥Hºû«ù¦Ù¦×°©Àfªº½è¶q»P¥\¯à¡C¦bªø®É¶¡¥Í¯f©Î¤[ª×¹Lµ{¡A§Y¨Ï¬Oµu®É¶¡ªº¯¸¥ß©Î¨«¸ô¡A³£¬Oºû«ù°©½è¥\¯à«Ü²z·Qªº°µªk¡C |
¤K¡B | ÁקK¦MÀIªº°Ê§@¡G¨ã¦³Ãzµo©Êªº°Ê§@©Î¬O°ª¼²À»ªº¬¡°Ê³£nºÉ¶qÁקK¡A¤×¨ä¬O·|³y¦¨°©§é·ÀIªº¬¡°Ê¡C¦³¨ÇÓ¤H©Î¹ÎÅé¹B°Ê (¦p·ì¦÷©Î¥Ö©Ô´£´µ)¡A¦pªG¹L«×ªº§áÂà¡BÅs©}©Î¦ù®i¡A¦Ó¹ï©ó°©Àf¦³¹L«×À£¢ªº°Ê§@¡A³£nÂÔ·Vµû¦ô©ÎºÉ¶qÁקK¡A¤×¨ä¬O¹ï©ó¯á´Õ§C°©½è±K«×ªº±wªÌ¡C |
¤E¡B | ¾i¦¨¹B°Ê²ßºD¡G³W«ß¹B°Ê¬O§ïµ½°©½è±K«×©Î°©Àf¥\¯à³Ì¦³®Äªº¤èªk¡A¯à°÷ªø¤[«ùÄò¹B°Ê¡A¤~®e©ö¬Ý¥X®ÄªG¡A¦Ó¡u¹B°Ê¥Í¬¡¤Æ¡v¬O³W«ß¹B°ÊªºÃöÁä¡C¯à¦b¥Í¬¡¤¤¡A¦Û¤v¦³«O´¤¦³¦Û«H±q¨Æ¦³®ñ¹B°Ê©Mªý¤O°V½m¡AµL½×¦b¥ô¦ó±¡ªp¤U (¦p¤@Ó¤H¡B¤U«B¤Ñ©Î¦bªÅ¶¡¦³®É)¡A³£¥i¥H°Ñ»P³o¨âºØ¹B°Ê¡A¦p¦¹¡A´N¦³«Ü°ªªº¹B°Ê¡u¦Û§Ú®Ä¯à¡v¡A´N®e©ö¹B°Ê¥Í¬¡¤Æ¡A¤]®e©ö¾i¦¨¹B°Ê²ßºD¡CÅé¾A¯à±Ð½m¦b«ü¾É©Î±a»â¹B°Ê®É¡An«µø°Ñ»PªÌªº¦Û§Ú®Ä¯àªº´£¤É¡A¤~®e©ö¾i¦¨¹B°Ê²ßºD¡C«ØijÀ³¥Î¦æ¬°§ïÅܪkªº²z½×»Pµ¦²¤ (¤è¶i¶©¡A 2021, http://www.epsport.net/epsport/week/show.asp?repno=474)¡A´N®e©ö¹B°Ê¥Í¬¡¤Æ¡A´î¤ÖÀRºA¥Í¬¡¤è¦¡¡A¦Ó¾i¦¨¹B°Ê²ßºD¡C |
¤Q¡B | ¹w¨¾«©óªvÀø¡G¹w¨¾«©óªvÀø¡A¦b¦~»´®É´Nnºû«ù²z·Q©MÅq®pªº°©Àf½è¶q¡A¥H´î¤Ö°ªÄ֮ɿ©±w°©½è²¨ÃP¯gªº·ÀI¡A°£¥®É¾i¦¨³W«ß¹B°Ê¥~¡AnÝÅU§¡¿Å¶¼¹¡AÄá¨ú¨¬°÷ªº¶t¡Bºû¥Í¯ÀD©M³J¥Õ½è¡A¤]n§Q¥Î®É¶¡¦hÅΤӶ§¡A¼W¥[ºû¥Í¯ÀDªºÄá¨ú©M¶tªº§l¦¬¡C¦b¥Í¬¡¤¤n¾i¦¨°·±dªº¥Í¬¡¤è¦¡¡AÁקK§l·Ï©M³¤°s¡CÅý°©Àfºû«ù¦b°·±d©M²z·Qªºª¬ºA¡A¬O§Ú̦@¦Pªº´Á±æ¡A¦]¦¹¡An¦³¹w¨¾«©óªvÀøªºÆ[©À¡A¤Î¦¾i¦¨°·±d¥Í¬¡¤è¦¡¡C |
¥î¡Bµ²»y
¡@¡@¾¨ºÞ³\¦h³æ¦ì»{¬°¹B°Ê¬O§ïµ½°©½è²¨ÃP¯g©M°©Àf¥\¯à³Ì¦nªº¤èªk¡A¦Ó¥B¥i¥HÀò±o¨¤ß°·±d©M¹w¨¾¯e¯fªº¯q³B¡A¦ý¤j³¡¤À¥Á²³ªº¨Å鬡°Ê¶qÁÙ¬O¤£¨¬¡A¯à¨Ì¾Ú¬ü°ê¹B°ÊÂå¾Ç·|ªº«Øij¡A±q¨Æ¦³®ñ¹B°Ê©Mªý¤O°V½m¥H§ïµ½°©Àf°·±dªº¤H¤f¤ñ²v¤£°ª¡A³o¬Oȱo§ÚÌÃöª`ªºÄ³ÃD¡C¥»¤å¦¬¶°©M¾ã²z³Ìªñ¬ÛÃöªº¤åÄm¡A»¡©ú³W«ß¹B°Ê¹ï©ó°©½è±K«×©M°©Àf¥\¯àªº¯q³B¡A«ü¥X¹L¥h¬ã¨sªº¨î¡A¤]´£¨ÑÅé¾A¯àÀË´ú»P¹B°Ê³B¤èªº«ü¾Éì«h»P«Øij¡A§Æ±æ¥Á²³¹ï©ó¡u¹B°Ê»P°©½èÃP¯g¡v¬ÛÃöijÃD¡A¯à¦³¸û¥¿½T¥B²`¨èªºÁA¸Ñ¡A¦Ó¹ï©ó¥¼¨Óªº¹B°Ê¬ã¨s¡B°V½m«ü¾É©M¹B°Ê²ßºDªº¾i¦¨¦³©Ò§U¯q¡C
¡@¡@¹L¥hê©ó¬ã¨s¨î¡A¾ÉP¹B°Ê°V½m§ïµ½°©½è±K«×ªº®ÄªG¡A¥u¦³¤¤µ¥®Ä¯q¡A¨S¦³¹w´ÁªºÅãµÛ¡A¦³§C¦ô¹B°Ê®Ä¯qªº²{¶H¡A®íÄÝ¥i±¤¡C¥¼¨Ó¤´»Ýn¦³§ó¦h§ó¬°ÄYÂÔªºÀH¾÷¤À¬£¬ã¨s¡A¶i¤@¨B¨Ó±´°Q¹B°Ê°V½m¹ï©ó°©½è±K«×¡B°©Àf¥\¯à©M°©§éªº®Ä¯q¡A¤]´£¨Ñ§ó¦h¦w¥þ¦³®Äªº¹B°Ê³B¤è»P«ü¾É«Øij¡A¨Ó³yºÖ°©½è²¨ÃP¯g±wªÌ¡C¡u¹B°Ê´N¬O¨}ÃÄ¡v¤w³vº¥¬°¦U¬É©Ò»{¦Pªº²z©À¡A§Æ±æÂå®v¬°±wªÌ¬Ý¶E®É¡A¯à±N¹B°Ê¯Ç§@ªvÀøªº¤@³¡¤À¡A¨Ï±wªÌ¾¨¦±µ¨ü¹B°Êªº²z©À¡A¾i¦¨¹B°Ê²ßºD¡C¥»¤å«Øijªº¹B°Ê³B¤è©M«Øij¡A¥i´£¨Ñ¹B°Ê±Ð½m©MÂåÅ@¤Hû¹B°Ê«ü¾Éªº°Ñ¦Ò¡C¤]´Á¬ß¬ÛÃö³æ¦ì©M¾ÇªÌ±M®a¡A«ùÄò´£¨Ñ¬ÛÃöªº¬ã¨sµ²ªG»P¹B°Ê«Øij¡A¦@¦P¤Þ»â¥Á²³¨«¦V¹B°Ê°·±d¤j¹D¡C
°Ñ¦Ò¤åÄm
¤è¶i¶© (2021)¡C¹B°Ê¦æ¬°§ïÅܪk²z½×»Pµ¦²¤ªº·s«äºû¡C¹B°Ê¥Í²z¶g°T¡A²Ä474´Á¡Chttp://www.epsport.net/epsport/week/show.asp?repno=474
¶À¥ü¤s (2020)¡C¥xÆW¦¨¤H°©½è²¨ÃP¯g¨¾ªv¤§¦@ÃѤΫü¤Þ (2020 ¦~¼Wת©)¡C¤¤µØ¥Á°ê°©½è²¨ÃP¯g¾Ç·|¡Ahttps://www.pntn.mohw.gov.tw/public/hygiene/40bfaa214bff457f0d77907a03b4a67a.pdf
½Ã¥ÍºÖ§Q³¡°ê¥Á°·±d¸p (2018)¡Chttps://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=634&pid=1197
American College of Sports Medicine (2022). ACSM's Guidelines for Exercise testing and Prescription, 11th edition, Philadelphia, PA: Lippincott Williams & Wilkins, 441-460.
Beck, B. R. (2022). Exercise prescription for osteoporosis: back to basics. Exercise and Sport Sciences Reviews, 50(2), 57-64.
Izquierdo, M., Merchant, R. A., Morley, J. E., Anker, S. D., Aprahamian, I., Arai, H., ... Fiatarone, S. M. (2021). International exercise recommendations in older adults (ICFSR): expert consensus guidelines. The Journal of Nutrition, Health & Aging. 25(7), 824-853.
Kemmler, W., Häberle, L. & von Stengel, S. (2013). Effects of exercise on fracture reduction in older adults. Osteoporosis International, 24, 1937-1950. https://doi.org/10.1007/s00198-012-2248-7
Kistler-Fischbacher, M., Weeks, B. K., Beck, B. R. (2021). The effect of exercise intensity on bone in postmenopausal women (part 1): a systematic review. Bone, 143, 115696. doi: 10.1016/j.bone.2020.115696.
Moayyeri, A. (2008). The association between physical activity and osteoporotic fractures: a review of the evidence and implications for future research. Annals of Epidemiology, 18(11), 827-835. doi: 10.1016/j.annepidem.2008.08.007.
Stattin, K., Michaëlsson, K., Larsson, S. C., Wolk, A., Byberg, L. (2017). Leisure-time physical activity and risk of fracture: a cohort study of 66,940 men and women. Journal of Bone and Mineral Research, 32(8), 1599-1606. doi:10.1002/jbmr.3161.
U.S. Department of Health and Human Service (2018). Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Service.
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211-220. doi:10.1002/jbmr.3284.
Woo, S. L., Kuei, S. C., Amiel, D., Gomez, M. A., Hayes, W. C., White, F. C., & Akeson, W. H. (1981). The effect of prolonged physical training on the properties of long bone: a study of Wolff's Law. The Journal of Bone and Joint Surgery. American Volume, 63(5), 780-787.
Zhu, X., & Zheng, H. (2020). Factors influencing peak bone mass gain. Frontiers in Medicine, 15(1), 53-69. doi:10.1007/s11684-020-0748-y