高強度間歇訓練概念搭配體感式電玩於有氧能力、肌力與改善肥胖之應用：文獻回顧

高強度間歇訓練（high intensity interval training, HIIT）為現今受歡迎的運動方式之一，其相較於傳統訓練，可花費較少的時間達到增進肌肉運動表現、有氧／無氧的運動表現與改善肥胖的效果。運動模式為反覆數趟、時間短暫的高強度運動刺激，每趟間穿插低強度動態恢復或完全休息；然而，體感式電玩的風行，提高了坐式生活型態的族群短期內參與運動的興趣及運動行為的改變，雖然過去文獻上提及對於健康促進上之益處，但未有明確的強度、持續時間與休息的訓練建議。因此，本文彙整高強度間歇訓練與體感式電玩於有氧能力、改善肥胖與肌力相關文獻，依照其「HIIT概念的應用性」與「HIIT搭配體感式電玩的運動訓練策略建議」進行探討。經文獻回顧顯示高強度間歇訓練在有氧能力與改善肥胖的策略上，運動訓練的頻率與強度，運動強度介於70%儲備心跳率（heart rate reserve, HRR）以上、100%最大有氧速度（maximal aerobic speed, MAS）與衝刺速度，進行8－12趟，持續15－60秒，進行1－3組，可同時增進有氧能力與減少體脂肪，在肌力訓練上可選擇TABATA間歇訓練（TABATA Training）的訓練方式，強度為執行8趟20秒的盡最大努力運動，穿插間隔10秒的完全休息，共240秒的運動時間。在策略的建議上針對坐式生活之對象、兒童與青少年、成年人與高齡者進行探討，顯示每次體感式電玩運動強度盡最大努力、持續運動回合時間30秒－300秒、間隔休息時間30秒至300秒，進行5－8組，對於其有氧能力、肌力與改善肥胖有正面的效益。但在搭配的限制上，在運動的持續時間可能因為遊戲的固定性與闖關上的限制而有超負荷的情況產生，且休息比可能會因為遊戲的操作而有所影響，未來建議在執行上要選擇較合適的遊戲種類來配合，相信在運動種類上是一種新選擇。

關鍵字

高強度間歇；體感式電玩；有氧能力；肌力訓練

並列摘要

Purpose: To investigate the effect of velocity-based heavy resistance exercise with 20% velocity loss on plasma creatine kinase (CK) activity, visual analog scale (VAS) of muscle soreness, range of motion (ROM), and against velocity 1 m/s load (V1 load), which are commonly used as the indicators of exercise-induced muscle damage (EIMD). Methods: Twelve male collegiate judokas were recruited. Participants performed 3 sets of heavy resistance exercises including bench press and squat at 85% of 1-RM, with repetitions to 20% velocity loss (VL20) or failure (RF) in a counterbalanced crossover manner. The variables of EIMD and exercise load were measured at the time points of before exercise, immediately after exercise, 24 and 48 hr after exercise. Paired t-test and two-way ANOVA with repeated measurement were used to analyze the variables. Results: The velocity loss of the third set of squats in the VL20 trial was significantly lower than the RF trial. The CK activity at time point of 24 hr after exercise in the VL20 trial did not show significant difference compared to before exercise. However, the CK activity at time point of 24-hr after exercise in the RF trial was significantly higher than 48-hr after exercise. The VAS scores at each time point after exercise in the VL20 trial were significantly lower than the RF trial. Moreover, the velocity against the V1 load in bench press at 24-hr after exercise in the VL20 trial was significantly higher than the RF trail. Conclusion: Execution of the repetition to 20% velocity loss during heavy resistance exercise for 3 sets at 85% of 1-RM enabled lower velocity loss in squat and decreased muscle pain after exercise. Thus, it can reduce exercise-induced muscle damage and speed up recovery after resistance training.

並列關鍵字

repetitions to failure ； percentages of velocity loss ； bench press ； squat ； creatine kinase

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