单纯抗阻力训练对女性身体成分的干预效果——Meta分析

Effects of Simple Resistance Training on Body Composition of Female—A Meta-Analysis

摘要: 抗阻力训练(RT)被认为是增肌减脂的运动方式，本研究通过分析单纯的RT对女性体脂量(FM)、体脂率(BF%)、去脂体重(FFM)和肌肉量(MM)的影响，以明确单纯RT的减脂增肌作用是否对女性受试者也适用。方法：搜索了PubMed和Web of Science数据库，时间结点至2019年3月14日。由两名作者同时进行文献筛选，纳入符合条件的23项研究，涉及917名女性受试者，包括单纯的抗阻力训练组(RTG) 483名和对照组(CG) 434名。运用Cochrane偏倚风险评估工具进行文献质量评价，Reviewer Manager 5.3软件对数据进行统计学处理。结果：RT能显著性降低女性的FM (WMD: 1.17; 95% CI: 1.03, 1.30; P < 0.00001)和BF% (WMD: 0.54; 95% CI: 0.09, 0.98; P = 0.02)；同时也能明显增加女性的FFM (WMD: −0.81; 95% CI: −0.93, −0.69; P < 0.00001)，但对女性MM的增长无明显作用(WMD: −0.20; 95% CI: −0.59, 0.19; P = 0.32)。结论：RT的确可以有效降低女性的FM和BF%、明显增加她们的FFM，但RT对女性的MM增长并无帮助。因此，RT不能作为女性以增长MM为主要目的的训练方式，但可以推荐给部分女性作为改善身体成分(包括减脂和增加FFM)的训练手段。

Abstract: Resistance training (RT) is considered to be a way to increase muscle mass and loss fat. This study analyzed the effects of simple RT on female fat mass (FM), body fat percentage (BF%), fat-free mass (FFM) and muscle mass (MM), in order to clarify whether the role of simple RT is also applicable to female subjects in losing fat and increasing muscle mass. Method: The PubMed and Web of Science databases were searched, and the time was up to March 14, 2019. Two authors simultaneously screened articles, and twenty-three randomized controlled trials, with a total of 917 participants (483 in the resistance training group (RTG) and 434 in the control group (CG)) were included and their quality assessed. The Cochrane bias risk assessment tool was used to evaluate the quality of the documents, and the Reviewer Manager 5.3 software performs statistical processing on the data. Results: RT significantly reduced females’ FM (WMD: 1.17; 95% CI: 1.03, 1.30; P < 0.00001) and BF% (WMD: 0.54; 95% CI: 0.09, 0.98; P = 0.02). It also significantly increased their FFM at the same time (WMD: −0.81; 95% CI: −0.93, −0.69; P < 0.00001). But there was no statistically significant increase in their MM (WMD: −0.20; 95% CI: −0.59, 0.19; P = 0.32). Conclusion: The results of this study con-firm that RT can effectively reduce females’ FM and BF%, and increase their FFM significantly. But it does not help MM growth for all females. Therefore, RT cannot be used as a training method for fe-males to increase MM as the main purpose. However, it can be recommended for females as a means of developing body composition, including reducing their FM and increasing FFM.