間歇訓練的理論與實際運用：以跆拳道為例

本文旨在探討間歇訓練的構成要素、生理適應、及運用在跆拳道上的實例。間歇訓練為一種在運動期中加入動態休息的訓練方法，其構成要素為運動強度、間歇時間（運動時間與休息時間比例）及反覆次數，其構成要素不同，組合後之訓練效果也有所不同。間歇時間依休息時間比或根據目標心跳率來計算應達到之運動強度，一般目標以運動後心跳率達180次／分以上為達到運動強度，以休息後心跳率降至140次／分以下，即可再從事運動訓練。跆拳道比賽節律與間歇訓練法相似。運用間歇訓練法的特性實際融入跆拳道的訓練中，以冀提升跆拳選手的專項體能及技術水平。

關鍵字

間歇訓練；運動訓練；跆拳道

並列摘要

The purpose of this study was to explore the formative factors, the physical adaption, and the application of interval training theory on Tae Kwon Do. The interval training is a method of exercise training combined with motion-relief during training. The formative factors of interval training are composed of the training intensity, recover interval work-recovery ratio), and the number of times on repetitions. The different composition of Formative factors will lead to different effect on training. The decision of rest interval is depended on the work- recovery ratio or training intensity by maximal heart rate. In general, the heart rate is set higher then 180 beats/mm as the threshold of training intensity and then will be gave a relief. Then, it will be suit for next period training after the heart rate is lower then 140 beats/min during the relief time. Tae Kwon Do competition is similar to the method of interval training. We wish using the interval training can promote the technique and specific physical fitness on the player of Tae Kwon Do.