八週有氧或肌力訓練對身體組成的影響

Effects of Eight-Week Endurance or Strength Training Program on Body Composition

鄭景峰(Ching-Feng Cheng) ； 林煉傑(Lien-Chieh Lin) ； 黃憲鐘(Hsien-Chung Huang)

《大專體育學刊》 4卷2期 (2002/12) Pp. 187-195

https://doi.org/10.5297/ser.200212_4(2).0018

摘要

The purpose of this study was to examine the effects of 8 weeks high or low intensity endurance or strength training on body composition in normal persons. And the second purpose was to investigate the changes of body composition after 4 weeks detraining. Twenty-three normal men were matched and randomly placed into three groups; a group that performed running exercise on treadmill three times a week, 20 minutes per session at 85%VO2max (H; N=9); a group that performed walking exercise three times a week, 30 minutes per session at 50%VO2max (L; N=9); and a group that performed strength training three times a week, 3 sets of 15 RM per session (S; N5). 8 weeks different exercise training insignificantly influenced on the body composition included body weight, percent body fat, fat mass, fat-free mass, muscle mass, and bone mass. However, the cardiorespiratory function and muscular strengthen were significantly improved. The variables of body composition were also unchanged after one month detraining. After 8 week’ different exercise training, the body weight of all groups was tiny increment but not significant (P＞0.05), the highest increment was in H group (1.08 ± 1.77 kg), and the lowest was in S (0.34 ± 0.73 kg). After training, the percent of body mass increment attributed to fat for the H, L, and S groups was 81%, 73%, and 153%, respectively. The short-term weight-loss program merely applying exercise intervention should not significantly change the body composition.

關鍵字

有氧訓練 ； 肌力訓練 ； 身體組成

並列摘要

The purpose of this study was to examine the effects of 8 weeks high or low intensity endurance or strength training on body composition in normal persons. And the second purpose was to investigate the changes of body composition after 4 weeks detraining. Twenty-three normal men were matched and randomly placed into three groups; a group that performed running exercise on treadmill three times a week, 20 minutes per session at 85%VO2max (H; N=9); a group that performed walking exercise three times a week, 30 minutes per session at 50%VO2max (L; N=9); and a group that performed strength training three times a week, 3 sets of 15 RM per session (S; N5). 8 weeks different exercise training insignificantly influenced on the body composition included body weight, percent body fat, fat mass, fat-free mass, muscle mass, and bone mass. However, the cardiorespiratory function and muscular strengthen were significantly improved. The variables of body composition were also unchanged after one month detraining. After 8 week’ different exercise training, the body weight of all groups was tiny increment but not significant (P＞0.05), the highest increment was in H group (1.08 ± 1.77 kg), and the lowest was in S (0.34 ± 0.73 kg). After training, the percent of body mass increment attributed to fat for the H, L, and S groups was 81%, 73%, and 153%, respectively. The short-term weight-loss program merely applying exercise intervention should not significantly change the body composition.

並列關鍵字

endurance training ； strength training ； body composition

參考文獻

American College of Sports Medicine(1995).ACSM's guidelines for exercise testing and prescription.

Bompa, T. O.,Cornacchia, L.(1998).Serious strength training.

Despres, J. P.,Bouchard, C.,Tremblay, A.,Savard, R.,Marcotte, M.(1985).Effects of aerobic training on fat distribution in male subjects..Medicine and Science in Sports and Exercise.17(1)

Dionne, I.,Almeras, N.,Bouchard, C.,Tremblay, A.(2000).The association between vigorous physical activities and fat deposition in male adolescents..Medicine and Science in Sports and Exercise.32(2)

Hunter, G. R.,Kekes-Szabo, T.,Snyder, S. W.,Nicholson, C.,Nyikos, I.,Berland, L.(1997).Fat distribution, physical activity, and cardiovascular risk factors..Medicine and Science in Sports and Exercise.29(3)