´ǡѺ÷ͺöҾҧѺ٧ ʹ ᾷ ͧԹ ѡҡüӹ¡áͧ͡ѧآҾ зǧҸóآ 㹡ûЪԪҡǡѺ ѺͧسҾçҺŔ駷 7 ᾤ ͧͧҹ ͧǡѺҧآҾѺЪҪ м٧Ҿٴ¡ѹաùʹ ҨҧҼ٧طҹ öҾҧ͡ûԺѵԡԨ-
ѵûШѹ§?
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٧¶֧?
դӨӡѴբͶ§͡ҡҼ٧ ¶֧ 㴡ѹ ҧȺ͡ҵͧԹ 60 ҧȺ͡ 65 㹻Ѩغѹ㹻ҾŢ 60 Ţҹ觹ФѺ лѨغѹҨҡ աôآҾͧ觢 ҤҨͧԹ 70 ֧¡٧ء ҡشͧ¾ռ٧ (ҡ 60 ) ӹǹ 6.3 ҹ 觶繻ѭҷҧҹҸóآͧȵҤ
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ͧͺ ?
ҡªԵѹôغѵ˵ä纷ءеͧ繼٧ Ҥ㹺ҹͧҹйռ٧ 觡ôآҾ鹰ҹҷҹ㴡ͧӡѹ ѡ 6 .ҧ (ǹ / äú / ͡ѧ / Ѻѹҧ /ʹ / Ѿҧ繻Ш) ѧ鹡͡ѧ зöҾҧ¢ͧҹդԵ ҹ Եͧк (Aerobic Fitness) Եͧ (Muscular Fitness) ФԵͧǹҧ ҧ (Metabolic Fitness) ٧بöҾҧдѺ㴹 Ըա÷ͺ ҹöзͧ ͼ㹪٧ب(ԵͧкС) 㹪 駹÷ͺФ ҹ红Ţͧͧ ººѺ÷ͺ駵 ͷҹѺ͡ѧͷҧҡ öҾҧ¢ͧҹբ ҹաѧ㹡ûԺѵա÷ͺҧٻ ͡˹ͨҡз繨ҡ÷ҹԺѵáԨ㹪ԵШѹբ Թ âŧѹ ¡ͧ á ʹ˹˹·Դ鹧ҡ§
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Ըա÷ͺ ÷ͺ 8 ¡ôѧ仹
1. ءҡ 30 Թҷ (30 Second Chair Stand)
شʧ : ͻԹçǹ (lower body strength) 觨Ѻ÷ӡԨҧ Թ鹺ѹ, Թ ء͡ҡ ͡ҡö ֧Ŵ§ҡˡ
ûԹ :ӹǹ駢ͧءçҡ 30 Թҷ ͷͧҧҹѹ˹͡
ࡳ§ :ءçդ¡ 8 ˭ԧȪ ࡳ§
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2. ᢹѺ͡ (Arm Curl)
شʧ : ͻԹçǹᢹ (Upper body strength) 觨Ѻ÷ӧҹҹ ҹ СԨ ǢͧѺ¡, ạ ж ͧ,
ûԹ : ӹǹ駢ͧ¡˹ѡ §ᢹѺ͡ҧó 30 Թҷ Ѻ˭ԧͶ˹ѡ 5 2.27 š м¶˹ѡ 8 3.63 š
ࡳ§ : ᢹѺ͡¡ 11 ˭ԧȪ¶ࡳ§
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3. Թ 6 ҷ (6-Minute Walk)
شʧ : ͻԹʹ ;ѧúԡͧҧ (Aerobic endurance) ǹӤѭҡͤö㹡Թзҧ â鹺ѹ èѺ«ͧ͢ СԹȹҾ;ѡ
ûԹ : ӹǹзҧ Թ 6 ҷ Թͺзҧ 50 45.7 (5 ҡѺ 4.57 )
ࡳ§ : Թзҧ¡ 350 319.9 ˭ԧ Ȫ ࡳ§ |
4. Թ 2 ҷ (2-Minute Step Test)
شʧ : ͻԹʹ ;ѧúԡͧҧ (Aerobic endurance) ͧҧաҧ͡˹ ͡˹ͨҡԹ 6 ҷ վ鹷ӡѴ Ҿҡӹ
ûԹ : ӹǹ駷¡Ңŧҧó 2 ҷ ¡٧֧ش觡ҧҧ١к (patella) Ѻͺشͧд١⾡ (iliac crest) ӹǹ駹ѺҡҢҷ¡٧鹶֧ش˹¡
ࡳ§ : ¡ӹǹ¡ 65 ˭ԧȪ ࡳ§
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5. ᢹл (Chair Sit and Reach)
شʧ : ͻԹǢͧҧǹҧ (lower body flexibility) Ӥѭҡ͡շǧҷ ẺἹԹ軡Сǵҧ ء͡ҡͧ ҡö
ûԹ : 仴ҹ˹ ´ ´л Ѵҧҡ¹Ͷ֧¹ ҧҡ¹֧ ҷź һ¹»¹Ҥҷ繺ǡ
ࡳ§ : ѺȪҧҧ¹Ͷ֧¹ҡѺҡ 4 (-4 ) ˭ԧҧҧ¹ ֧¹ҡѺҡ 2 (- 2 ) ࡳ§
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͢ͺسŨҡ
¹ : .() . ѹþԷѡ
Email : paisal@bangkokhospital.com
: http://www.bangkokhealth.com/exercise_htdoc/exercise_health_detail.asp?
Number=9695
ҾСͺҡԹ
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