最夯減重－高強度間歇訓練及膳食計劃

Hottest Weight Loss - High Intensity Interval Training and Meal Planning

陳湘(Hsiang Chen)

《運動與健康研究》 6卷2期 (2017/10) Pp. 81-90

摘要

近幾十年來，雖然推行低脂和高碳水化合物飲食，但未能有效解決肥胖問題，什麼是最好的鍛鍊？在健身熱潮中，不同於傳統的力量訓練和有氧訓練，出現了很多不同新穎的鍛鍊方式。本文針對結合運動與飲食，詳述高強度間歇訓練的運動方法，及低碳水化合物膳食計劃。第一部分定義高強度間歇訓練、實施益處、如何實施訓練計畫、執行注意等事項。第二部分介紹膳食計劃，升糖指數飲食選擇、避免加工食品。最後介紹運動前、中、後該如何補充營養，希冀對追求完美體態與健康者參考。

關鍵字

高強度間歇訓練 ； 低碳水化合物 ； 升糖指數

並列摘要

In the recent decades, low fat and high carbohydrate diet has become very popular, but they failed to solve the obesity problem effectively. What is the best training? In the fitness boom, many new training programs that are different from the traditional strength and aerobic training have surfaced. This article focuses on a combination of exercise routine and diet, detailing high-intensity interval training methods, and low-carbohydrate diet plans. The first part is to explain the high-intensity interval training, the training benefits, implementation, and attention necessary for execution and such. The second part introduces the diet plan, glycemic index food selection, and processed foods avoidance. Finally, nutiritonal supplement for before, during, and after exercise, is introduced. This is a reference for readers who are pursuing a perfect body condition and health.

並列關鍵字

high-intensity interval training ； low carbohydrate ； glycemic index

參考文獻

Hession, M.,Rolland, C.,Kulkarni, U.,Wise, A.,Broom, J.(2008).Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities.International Association for the Study of Obesity.Obesity Reviews.10,36-50.

Jabekk, P. T.,Moe, I. A.,Meen, H. D.,Tomten, S. E.,Høstmark, A.(2010).Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat.Nutrition & Metabolism.7(17),1-10.

Jacobs, P.(2011).Nutrient timing with low carbohydrate diets.Journal of the International Society of Sports Nutrition.8(1),7.

Nordmann, A. J.,Nordmann, A.,Briel, M.,Keller, U.,Yancy, W. S.,Brehm, B. J.,Bucher, H. C.(2016).Effects of low-carbohydrate vs low-fat diets on weight loss and ardiovascular risk factors.Archives of internal medicine.166,285-293.

Paoli, A.,Grimaldi, K.,D'Agostino, D.,Cenci, L.,Moro, T.,Bianco, A.,Palma(2012).Ketogenic diet does not affect strength performance in elite artistic gymnasts.Journal of the International Society of Sports Nutrition.9(34),1-9.