高強度間歇訓練對中年男性減脂與代謝指標之影響

Effects of High-Intensity Interval Training on Fat Loss and Metabolic Markers in Middle-Aged Men

王錠堯(Ting-Yao Wang) ； 楊孫錦(Sun-Chin Yang) ； 李文志(Wen-Chih Lee)

《大專體育學刊》 19卷4期 (2017/12) Pp. 374-383

https://doi.org/10.5297/ser.1904.006

摘要

本研究目的在探討以心跳率控制方式進行12週的上坡(6%)高強度間歇訓練(uphill high-intensity interval training, uHIIT)及水平中等強度持續訓練(moderate-intensity continuous training, MCT)對於中年過重男性的身體組成（體脂肪百分比、淨體重）、代謝症候指標（安靜血壓、血糖、高低密度脂蛋白膽固醇、總膽固醇及三酸甘油酯）及心肺耐力指標（最大攝氧量、無氧閾值與力竭時間）的影響。訓練前、後，25位中年過重肥胖男性(BMI ＞ 24)先測量身體組成與代謝症候指標後進行漸增強度測驗評估心肺耐力指標。前測後，受試者隨機分配至uHIIT組（心跳率控制強度為90% HRmax，運動2分鐘休息1分鐘共7次進行約20分鐘）、MCT組（心跳率控制強度為65～70% HRmax，運動約40分鐘）與控制組。進行每週3次為期12週的訓練後，再接受相同的測試1次。研究結果顯示相較於控制組，uHIIT組與MCT組的最大攝氧量(VO_2max)、無氧閾值、力竭時間、臀部脂肪皆顯著改善且uHIIT組在VO_2max增加量顯著高於MCT組，血壓、體脂肪百分比、腿部脂肪則僅有uHIIT組顯著改善。本研究所得結論為uHIIT與MCT皆可改善中年肥胖男性心肺耐力，但uHIIT對於減脂與血壓的改善較為顯著，其餘代謝指標受到運動的影響較小，減脂效果uHIIT的運動效益優於MCT，建議運動時應重視運動強度。

關鍵字

最大攝氧量 ； 無氧閾值 ； 力竭時間 ； 肥胖 ； 脂肪百分比

並列摘要

The purpose of this study was to investigate the effect of uphill high-intensity interval training (6%, uHIIT) and moderate-intensity continuous training (MCT) on body composition, metabolic syndrome markers and endurance parameters in overweight middle-aged men. Following 12 weeks training the pre and post assessments on body composition, metabolic markers and endurance performance were conducted on 25 overweight middle-aged men (BMI ＞ 24). After pre-test, participants were randomly assigned into uHIIT, MCT and control groups. Participants in uHIIT group (heart rate control at 90% HRmax) performed 2-min interval running training and 1-min rest between intervals for 7 bouts in 20 minutes MCT group participants (heart rate control at 65% to 70% HRmax) performed continuous running for 40 minutes, whereas control group participants were trained 3 times a week for 12 weeks. The results indicated that uHIIT and MCT significantly improved the VO_2max, anaerobic threshold and time to fatigue, while decreased the fat percent of buttocks compared to control. Moreover, the increased amount of VO_2max in uHIIT group was pronounced than MCT group. The resting blood pressure, percent of whole body fat and leg fat were significantly improved only in uHIIT group. We conclude that both uHIIT and MCT improved endurance capacity, but only uHIIT decreased the body fat and blood pressure in overweight middle aged men. Other metabolic syndrome markers may not be affected by the exercise training in this study. The uHIIT was superior training method than the MCT in fat loss. The exercise intensity should be valued while doing exercise.

並列關鍵字

maximal oxygen intake ； anaerobic threshold ； time to fatigue ； obesity ； fat percentage

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