重量訓練介入對大學體重控制班減重成效之差異

維持瘦體組織並避免基礎代謝率的過度下降是體重控制能否成功及減重後的體重能否維持之重要因素。本研究主要目的在比較重量訓練對減重成效的影響。以27位大學體重控制班的男學生為研究對象，在實驗開始前，受測者均接受飲食控制相關課程。另外，A 組(n=13，BMI: 29.45)實施連續十二週，每週4 次的有氧運動及重量訓練；B組(n=14，BMI: 29.85)則同樣進行連續十二週，但每週僅4 次的有氧運動。實驗後兩組體重(A組：-4.77kg，B組：-5.27kg)、BMI(A組：-2.37，B組：-2.54)及體脂肪(A組：-3.27 %，B組：-4.45%)皆顯著下降；瘦體組織部份，骨骼肌重(A組：+0.68kg，B組：-1.11kg)B組顯著下降，組間並達顯著差異(p＜.05)；基礎代謝率方面，A組後測代謝率數值呈現上升的現象，並且顯著大於B組(p＜.05)。本研究結果發現實施有氧運動或是加上重量訓練的介入，對於所減輕體重均有效果。而在減重過程中導入重量訓練，其所造成的瘦體組織保留及基礎代謝率的提昇則比僅進行有氧運動控制的減重方有效。

關鍵字

體重控制；基礎代謝率；重量訓練

並列摘要

To maintain the lean body mass and avoid the dramatic decline of basal metabolic rate become the major factors to successfully control weight. The research aimed to analyze the effectiveness of weight training intervention on weight losing plan. Twenty seven male college male students in weight control class served as the subjects and all of them were educated with diet control related knowledge. Besides, group A (n=13, BMI:29.45) received four times of aerobic exercises and weight training weekly for three months ; On the other hand, group B (n=14, BMI:29.85) underwent four times of aerobic exercises in one week for three months as well, but without weight training involved. The results were as followed: On both groups, the weight (A:-4.77kg, B:-5.27kg), BMI (A:-2.37, B:-2.54), and body fat (A:-3.27%, B:-4.45%) decreased tremendously. Regarding the lean body mass, the skeletal mass (A:+0.68kg, B:-1.11kg) showed decrease in group b and reached statistical significance (p＜.05). On the metabolic rate, group A's metabolic rate of post test went up and was greater than that of group B (p＜.05). The research revealed that aerobic exercise (with or without weight training) helped people to lose weight effectively; On the other hand, adding the intervention of weight training in aerobic exercise effectively maintained lean body mass and increased the basal metabolic rate comparing with aerobic exercise alone.