月經週期實施重量訓練對心情及睡眠品質的影響

The Impact of Weight Training on Mood and Sleep Quality During the Menstrual Cycle

目的：本研究旨在探討月經週期時進行重量訓練是否對心情及睡眠品質造成影響。方法：招募月經週期正常女性23名（21.9±0.2歲），研究參與者從月經週期開始，每隔7天進行心情干擾量表及睡眠品質問卷評估，共4週，再以隨機取樣法分配為坐式生活及重量訓練（重訓）二組。後續月經週期，除持續蒐集心情干擾量表及睡眠品質問卷樣本外，重訓組每週進行2次的訓練，訓練有8種不同阻力運動，每種運動以70%最大肌力進行3組12次反覆，共4週。結果：月經週期實施重訓訓練不會對年輕女性的心情及睡眠品質造成影響，但是在行經期前後可能有自尊及活力降低而造成心情干擾波動較大的現象，但隨著行經期結束，睡眠品質會趨於穩定。結論：本研究發現月經週期實施4週重訓沒有對年輕女性的心情及睡眠品質造成影響，並且在排卵後的心情及睡眠品質優於排卵前。

Purpose: This study examined the effect of weight training on mood status and sleeping quality during normal menstrual cycles in younger women. Method: Twenty-three normally menstruating women were recruited into either a training program or sedentary group with random sampling after menstrual bleeding during the first menstrual cycle. Mood status and sleeping quality samples were collected at rest every seven days for two complete cycles during experimental periods. In the second menstrual cycle, subjects in the training program group were asked to perform eight different types of resistance exercises twice a week for 4 weeks (12 repetitions per set, 3 sets, 70% maximum strength). Results: The menstrual cycle did not have a significant impact on the mood and sleep quality of young women during weight training. However, there might be fluctuations in self-esteem and vitality around the period, leading to greater emotional disturbances. As the menstrual period ends, sleep quality tended to stabilize. Conclusion: This study found that implementing four weeks of weight training during the menstrual cycle did not have an impact on the mood and sleep quality of young women. Additionally, the mood and sleep quality after ovulation were better than those before ovulation.