高強度間歇訓練對心肺適能及健康之影響

Effect of High-Intensity Interval Training on Cardiorespiratory Fitness and Health

陳志誠(Chih-Cheng Chen) ； 成和正(Ho-Cheng Chen)

《中華體育季刊》 29卷2期 (2015/06) Pp. 137-144

https://doi.org/10.3966/102473002015062902007

摘要

對於維持心肺適能及健康，有氧訓練對運動員和一般民眾都是重要項目。高強度間歇訓練（high-intensity interval training）是一種運動的策略模式，之前的研究較多關於運動員的心肺適能及運動表現。本文希望透過文獻整理，看高強度間歇訓練對心肺適能及健康相關之影響。高強度間歇訓練能顯著提昇最大攝氧量（VO2max），在部分研究中甚至比更長時間的中等強度耐力訓練（moderate-intensity continuous exercise），有更顯著的進步。在心輸出能力及粒線體數量也有明顯增加。對於總體脂及腹部脂肪，在訓練後造成了明顯的減少。對於新陳代謝症候群以及血糖的控制，也有明顯的改善。

關鍵字

心肺適能 ； 身體組成 ； 代謝症候群 ； 血糖

並列摘要

In order to maintain cardiorespiratory fitness and health, the training of aerobic capacity is important to athletes and general population. High-intensity interval training is a strategy of exercise, and more studies were about the cardiorespiratory fitness and performance of athletes. The purpose of this article was to discuss the effect of high-intensity interval training on cardiorespiratory fitness and health. High-intensity interval training could improve maximum oxygen uptake (VO2max) significantly. Some studies showed that the improvement of VO2max in high-intensity interval training is even better than in moderate-intensity continuous exercise with longer time. The ability of cardiac output and the number of mitochondria increased significantly after training. Total body fat and central abdominal fat decreased significantly. The control of metabolic syndrome and bood glucose improved significantly after training.

並列關鍵字

cardiorespiratory fitness ； body composition ； metabolic syndrome ； blood glucose

參考文獻

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