高強度間歇訓練對體重控制成效之探討

The Effectiveness of Weight Control by High Intermittent Intensity Training : A Review Article.

黃献宗(Hsien-Tsung Huang) ； 陳家祥 ； 林俊達 ； 涂瑞洪(Jui-Hung Tu)

《屏東大學體育》 1期 (2015/12) Pp. 137-152

摘要

本文利用文獻分析法，針對以高強度間歇訓練法進行體重控制之研究加以介紹、歸納、分析，並提出具體建議，以做為未來相關研究及施行體重控制的民眾之參考。文獻分析之後發現：一、運動抑制肥胖的原因並非僅是運動期間消耗的能量，運動時肌肉組織對於能量的獲取力提高、脂肪組織對於能量的吸收力短暫下降、以及運動訓練後身體組成的改變才是主因。二、高強度間歇訓練比有氧持續運動有較佳的後燃效應。三、高強度間歇訓練造成的多種立即生理反應能使身體消耗更多能量。四、高強度間歇訓練抑制高脂肪食物之食慾。五、高強度間歇訓練比有氧持續訓練在消耗脂肪上有更好的效果。

關鍵字

HIIT ； 減重 ； 減肥 ； 間歇訓練 ； 代謝量

並列摘要

Through literature review, this paper introduced, summarized, and analyzed research on weight control by high-intensity interval training, and offered specific suggestions in order to serve as reference for future studies and people who conduct weight control. After literature review, the findings are as follows. 1. The cause of obesity inhibiting by exercise is not just the energy consumed during exercise; moreover, the increase of muscle tissue's ability to obtain energy, the temporal decrease of adipose tissue's ability to absorb energy during exercise, and the change of body composition after exercise training are the main reasons. 2. The high-intensity interval training has a better result in the afterburn effect than steady-state training. 3. Several immediate physiological reactions caused by high-intensity interval training can make the body burn more energy. 4. High-intensity interval training suppresses the appetite for high-fat foods. 5. High-intensity interval training has better results than steady-state training in the consumption of fat.

並列關鍵字

HIIT ； weight loss ； interval training ； metabolism