高強度循環訓練對中年男性身體組成、心肺適能與代謝症候指標的影響

Effects of High-Intensity Circuit Training on Body Composition, Cardiopulmonary Fitness and Metabolic Syndrome Markers in Middle-Aged Men

王錠堯(Ting-Yao Wang) ； 吳篤安(Tu-An Wu)

《運動生理暨體能學報》 22輯 (2016/06) Pp. 1-9

https://doi.org/10.6127/JEPF.2016.22.01

摘要

目的：探討12週高強度循環訓練（high-intensity circuit training, HICT）對於中年過重肥胖男性的身體組成、心肺適能及代謝症候指標的影響。方法：23位中年過重肥胖男性隨機分配至HICT組（45.7 ± 4.0 yrs, 172.1 ± 5.1 cm, 76.6 ± 10.2 kg, n = 13）或控制組（47.8 ± 4.8 yrs, 173.5 ± 4.8cm, 76.6 ± 8.5 kg, n = 10）。介入前、後受試者接受各項指標測量。HICT組進行每週6次，為期12週共72次的高強度循環訓練（最大努力完成12個動作，運動30秒，休息15秒）；控制組則維持日常身體活動。結果：相較於控制組，HICT組的體脂肪百分比（25.1 ± 5.1%至23.2 ± 4.1%）、體脂肪重（19.5 ± 5.7 kg至17.5 ± 4.4 kg）顯著下降；體力指數（63.9 ± 14.1至72.4 ± 16.9）則顯著的上升。結論：每週運動時間約60分鐘，為期12週共72次的高強度循環訓練可有效改善中年過重肥胖男性的身體組成與心肺適能，然而對於代謝症候指標的影響有限。

關鍵字

登階測驗 ； 體脂肪百分比 ； 體脂肪重 ； 腰圍 ； 血壓

並列摘要

Purpose: To investigate the effects of high-intensity circuit training (HICT) on body composition, cardio-respiratory fitness and metabolic syndrome markers in middle-aged overweight or obese males. Methods: Twenty three middle aged overweight or obese males were randomly assigned to HICT group (45.7 ± 4.0 yrs, 172.1 ± 5.1 cm, 76.6±10.2 kg, n = 13) or control group (47.8 ± 4.8 yrs, 173.5 ± 4.8 cm, 76.6 ± 8.5 kg, n = 10). Pre-and post intervention, participants were measured of all the variables. HICT group performed HICT (maximal effort to complete 12 exercises, each workout for 30 seconds and rest interval for 15 seconds) 6 times a week and control group kept their daily activity for 12 weeks. Results: Compare to control group, HICT group significantly decreased the body fat percentage (25.1 ± 5.1% to 23.2 ± 4.1%) and fat mass (19.5 ± 5.7 kg to 17.5 ± 4.4 kg) as well as increased the fitness index (63.9 ± 14.1 to 72.4 ± 16.9). Conclusion: Around 60 minutes each week for 12 weeks of HICT could improve body composition and cardio-respiratory fitness in middleaged overweight or obese males however there was limit effect to metabolic syndrome markers.

並列關鍵字

step test ； body fat percentage ； body fat mass ； waistline ； blood pressure

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