單次長時間運動與多次短時間運動對能量消耗的影響

The Effects of Single Bout Long Duration Exercise and Multiple Bouts Short Duration Exercise on Energy Expenditure.

劉亦陞(Yi-Sheng Liu)

指導教授 ： 謝伸裕

國立臺灣師範大學/運動與休閒學院/體育學系/碩士(2002年)

摘要

本研究目的主要是探討在相同強度和相同總運動時間下，進行單次長時間運動（1次 × 30分鐘）與多次短時間運動（3次 × 10分鐘）後，在能量消耗上的差異。方法：本研究以年齡16.8 ± 0.32歲之健康高中男生16名為受試對象。受試者安靜攝氧量為5.1 ± 0.7 ml/kg/min、安靜心跳率為75.6 ± 6.9 bpm、安靜體溫為36.7 ± 0.4 ℃、最大攝氧量為51.6 ± 5.6 ml/kg/min、最大心跳率為200.4 ± 6.3 bpm。受試者進行兩次相同運動強度（60%VO2max）與總運動時間（30分鐘），但不同單次運動持續時間之跑步機運動。本實驗採重複量數設計，於第一次運動測驗時隨機挑選八名受試者先進行單次長時間跑步機運動測驗（single bout long duration exercise，SL）（1次 × 30分鐘）；其餘八名則進行多次短時間跑步機運動測驗（multiple bouts short duration exercise，MS）（3次 × 10分鐘），多次短時間運動每次間隔3小時以上。休息三天後進行第二次不同於第一次的運動測驗。結果：1. 運動期能量消耗SL為247.1 ± 37.8 kcal，與MS的247.7 ± 33.2 kcal沒有差異（p>.05）；2. 恢復期能量消耗SL為24.6 ± 7.1 kcal，顯著低於MS之61.0 ± 12.4 kcal（p<.05）；3. 總能量消耗SL為271.7 ± 39.2 kcal，顯著低於MS之308.7 ± 42.5 kcal（p<.05），4. 在總能量消耗中利用脂肪的部分SL為56.3 ± 25.0 kcal，顯著低於MS之73.9 ± 26.6 kcal（p<.05）。結論：除了運動期能量消耗沒顯著差異外，多次短時間的運動（MS）在恢復期能量消耗與總能量消耗均顯著的大於單次長時間的運動（SL）；而且在總能量消耗中利用脂肪的比例MS較SL高出31.3％。本研究建議不易找到較長時間運動者，採用多次短時間的運動方式，可以增加能量和脂肪的消耗，更有利於體重控制。
關鍵詞：單次長時間運動、多次短時間運動、能量消耗、運動後超額攝氧量

關鍵字

單次長時間運動 ； 多次短時間運動 ； 能量消耗 ； 運動後超額攝氧量

並列摘要

The purpose of this study was to examine the effects of a single bout of long durartion exercise and multiple bouts of short durarion exercise on energy expenditure. Methods：Sixteen healthy male senior high school students served as subjects (age:16.8±0.32 yrs ; VO2 rest: 5.1±0.7 ml/kg/min ; HRrest:75.6±6.9 bpm ; resting body temperature: 36.7±0.4 ℃ ; VO2 max:51.6±5.6 ml/kg/min ; HRmax:200.4±6.3 bpm). Subjects performed the same intensity (60％VO2max) and total work duration (30 min) exercise on two separate occasions. The single bout long duration (SL) exercise consisted of running 30 min on a treadmill, and the multiple bouts short duration (MS) exercise consisted of running on a treadmill three times for 10 min each time. The rest period between bouts of MS was at least 3hrs. A repeated - measures design (three days apart) was used, and the testing order was counter balanced. Results：1. Energy expenditure for SL exercise was 247.1±37.8 kcal which did not differ from MS (247.7±33.2 kcal, p>.05). 2. Energy expenditure for recovery for SL was 24.6±7.1 kcal which was significantly less than MS (61.0±12.4 kcal, p<.05). 3. Total energy expenditure for SL was 271.7±39.2 kcal which was significantly less than MS (308.7±42.5 kcal p<.05), and 4. Total energy expenditure from fat for SL was 56.3±25.0, kcal which was significantly less than MS (73.9±26.6 kcal, p<.05). Conclusions：For MS, the energy expenditure for recovery and the total energy expenditure was significantly higher than SL. Also, the total energy expenditure from fat for MS exceeded LS by 31.3 ％. It is suggested that if one does not have a long period of time for exercise, multiple bouts short duration exercise is a good alternative, particularly for weight control.
Key words：single bout long duration exercise, multiple bouts short duration exercise, energy expenditure, EPOC

並列關鍵字

single bout long duration exercise ； multiple bouts short duration exercise ； energy expenditure ； EPOC

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