بهبود کیفیت خواب و خلق و خوی بدنسازان با ماساژدرمانی پس از تمرین ورزشی شدید

نوع مقاله : مقاله پژوهشی

نویسندگان

1 استادیار گروه تربیت بدنی و علوم ورزشی، دانشکده علوم انسانی دانشگاه شاهد، تهران، ایران.

2 کارشناسی ارشد، دانشکده تربیت بدنی و علوم ورزشی، واحد تهران مرکز، دانشگاه آزاد اسلامی، تهران، ایران.

چکیده

مقدمه : کاهش کیفیت خواب و تغییرات منفی خلق­ و خوی ورزشکاران در پی استرس ناشی از تمرینات شدید ورزشی، کاهش سطح عملکرد و کیفیت زندگی آن­ها را به همراه دارد. لذا، هدف از پژوهش حاضر بررسی تاثیر ماساژدرمانی پس از تمرین ورزشی شدید بر کیفیت خواب و خلق­وخوی بدنسازان بود.
روش : مطالعه حاضر شامل دو گروه کنترل (15=n) و تجربی (15=n) از مردان بدنساز بود که به مدت 4 هفته (هفته­ای 3 جلسه) برنامه تمرین ورزشی را با شدت 90-80 درصد قدرت بیشینه انجام می­دادند. هرجلسه تمرین شامل انجام 8 حرکت در قالب 5-3 نوبت و 4-6 تکرار از هر حرکت بود. در پایان هر جلسه گروه کنترل بصورت فعال و گروه تجربی با دریافت 15دقیقه ماساژ مرحله سردکردن را انجام می­دادند. آزمودنی­ها پرسشنامه حالات خلقی برونل (برومز) و سنجش کیفیت خواب پیتزبورگ را در دو مرحله تکمیل کردند. داده ­های جمع­ آوری شده با استفاده از تحلیل کوواریانس تجزیه وتحلیل شد.
نتایج : یافته ­های به دست آمده نشان داد کیفیت خواب آزمودنی­ها در گروه تجربی نسبت به گروه کنترل بهبود یافته (001/0=P) و ماساژدرمانی پس از هر جلسه تمرین قدرتی شدید به مدت 4 هفته تاثیرمثبتی بر مولفه­های خلقی بدنسازان داشته است (001/0=P).
بحث و نتیجه‏ گیری : با توجه به پایین بودن کیفیت خواب و سطح بالاتر خلقیات منفی بخصوص پس از تمرینات شدید در بین ورزشکاران و نیز ارتباط این عوامل با کیفیت زندگی و عملکرد ورزشی آن­ها نتایج پژوهش حاضر نشان می­دهد استفاده از ماساژدرمانی پس از تمرین ورزشی می­تواند راهکار موثری در بهبود کیفیت خواب و خلقیات ورزشکاران (بخصوص بدنسازان) باشد.

کلیدواژه‌ها

عنوان مقاله [English]

Improvement in Quality of Sleep and Mood in Bodybuilders With Massage Therapy After Strenuous Training

نویسندگان [English]

  • Esmail Nasiri 1
  • Somayeh Ashrafi 2
  • Maryam Khalesi 1
1 Assistant Professor, Department of Physical Education and Sport Sciences, Faculty of Humanities, Shahed University, Tehran, Iran.
2 MSc, Faculty of Physical Education and Sports Sciences, Central Tehran Branch, Islamic Azad University, Tehran, Iran
چکیده [English]

Introduction: Decreased quality of sleep and negative changes in athletes' moods following the stress of strenuous training, reduced their performance and quality of life. Therefore, this study aims to examine the effect of massage therapy following intense exercise training on the quality of sleep and mood status in bodybuilders.
Method: The present study included two control (n=15) and experimental (n=15) groups of male bodybuilders who performed the exercise program with an intensity of 80-90% of maximum strength for 4 weeks (3 sessions per week). They gave Each training session consisted of performing 8 movements in the form of 3-5 turns and 4-6 repetitions of each movement. At the end of each session, the control group actively and the experimental group received 15 minutes of massage and performed the cooling phase. Subjects completed Brunel Mood Scale (BRUMS) and Pittsburgh Sleep Quality Index (PSQI) in two stages. The collected data were analyzed using SPSS and Analysis of Covariance.
Results: The results indicated that the sleep quality of the subjects in the experimental group improved compared to the control group (P = 0.001). In addition, it was shown that massage therapy after each session of strenuous training is an effective factor in improving the mood of bodybuilders (P = 0.001).
Discussion and conclusion: Considering the low quality of sleep and the higher level of negative moods, especially after intense training among athletes, and also the relationship of these factors with their quality of life and athletic performance, the results of the present study show that the use of massage therapy after  training can be an effective way to improve sleep quality and mood of athletes (especially bodybuilders).

کلیدواژه‌ها [English]

  • Sleep Quality
  • Mood
  • Massage
  • Strenuous Training
  • Bodybuilder

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