- 會議論文
- OpenAccess
【論文摘要】HIIT對身體組成影響之探討
【論文摘要】A Study on the Effects of HIIT on Body Composition
摘要
目的：高強度間歇訓練（High Intensity Interval Training, HIIT）是健身界的一個非常受歡迎的訓練方法。許多人將其視為一種高效的方式來增強身體的健康和體適能，並在短時間內燃燒更多的卡路里。許多健身教練和健身中心都已經開始使用HIIT作為其健身課程的一部分，並且越來越多的研究正在進行，以了解HIIT對身體組成影響。本文目的是透過文獻搜尋，進行HIIT對身體組成影響之探討，了解HIIT運動對脂肪與肌肉的變化。方法：自PubMed、airitilibrary的資料庫中，以High Intensity Interval Training、Body Composition為關鍵字搜尋，依相關研究結果及結論找尋HIIT對身體組成組成的影響，並彙整相關架構。結果與討論：經由文獻統整結果發現HIIT運動平均共減去2.74%的體脂肪，增加1.49%的骨骼肌對於身體組成肌肉和脂肪的影響是有改善的。從眾多文獻中發現，HIIT能在短時間內提供高效的訓練效果，縮短訓練時間。運動頻率至少達到4週以上，並且每週至少2次。在訓練形態方面，HIIT可結合不同訓練動作元素參入其中。包括徒手訓練、阻力訓練與器械訓練等，但由於安全性的考量，建議需要一名專業教練監督下進行，以避免受傷。結論：HIIT可有效達到增肌減脂的效果並且在每週規律的訓練後促進健康，可以給一般民眾或運動員提供一個合適的運動選擇。
並列摘要
Introduction: High Intensity Interval Training (HIIT) is a very popular training method in the fitness community. Many people consider it as an efficient way to enhance their health and fitness and burn more calories in a short period. Many fitness instructors and fitness centers have begun using HIIT as part of their fitness programs, and more and more research is being conducted to understand the effects of HIIT on body composition. The purpose of this study is to investigate the effects of HIIT on body composition through a literature search to understand the changes in fat and muscle with HIIT exercise. Methods: We searched the databases of PubMed and airitilibrary with the keywords of High Intensity Interval Training and Body Composition to find the effects of HIIT on body composition according to the results and conclusions of related studies, and compiled the related framework. Results & Conclusions: The results of the literature compiled showed that HIIT exercises on average lost 2.74% of body fat and increased 1.49% of skeletal muscle, which improved the effects of body composition on muscle and fat. From a wide range of literature, it was found that HIIT can provide efficient training results in a short period and shorten the training time. The frequency of exercise should be at least 4 weeks and at least 2 times a week. In terms of training form, HIIT can be combined with different elements of training movements. However, due to safety concerns, it is recommended that a professional trainer be supervised to avoid injury. Conclusion: HIIT can effectively achieve the effect of muscle building and fat loss and promote health after regular weekly training, which can provide a suitable exercise option for the general public or athletes.