遞減強度的長時間持續跑步對脂肪代謝的影響

The effect of gradual intensity decrement long duration running on fat metabolism

陳奐杰(Huan-Chieh Chen)

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(2007年)

摘要

目的：探討固定強度運動 (constant intensity exercise, CIE) 與遞減強度運動 (gradual intensity decrement exercise, GDE) 兩種模式在長時間持續跑步 (60分鐘) 的脂肪代謝與能量消耗之變化。方法：以12名健康男性為受試者 (年齡 25.2 ± 2.4 歲、身高 176.9 ± 6.6 公分、體重 70.2 ± 9.0 公斤、身體質量指數 22.5 ± 3.8 kg/m2、體脂肪 17.6 ± 5.2 %、最大攝氧量 48.2 ± 5.3 ml/kg/min)，採重複量數設計，依照平衡次序法進行兩種不同模式運動。CIE與GDE之間休息7天。實驗數據均以平均數 + 標準差表示，分別以重複量數單因子變異數分析與相依樣本t考驗進行統計分析，顯著水準訂於α=.05。結果：能量消耗方面，CIE在第20~30分鐘 (122.8 ± 26.9 kcal)、第40~50分鐘 (124.1 ± 23.5 kcal) 與第50~60分鐘 (124.9 ± 23.6 kcal) 顯著高於GDE (114.1 ± 24.3、103.0 ± 23.8、102.8 ± 25.3 kcal)。能量消耗累積量，CIE (736.2 ± 149.3 kcal) 顯著高於GDE (673.0 ± 137.5 kcal)。總能量消耗，CIE (1600.1 ± 323.7 kcal) 顯著高於GDE (1283.3 ± 228.0 kcal)。脂肪利用方面，在呼吸交換率的比較上，GDE在第40~50 (0.80 ± 0.06) 與50~60分鐘 (0.79 ± 0.06) 顯著低於CIE (0.83 ± 0.06、0.83 ± 0.06)。以脂肪為來源的能量消耗量，CIE與GDE的比較上並無顯著差異。脂肪累積代謝量與脂肪利用比率同樣未達顯著差異。但隨著運動時間的增加，兩者的脂肪利用均有上升的趨勢。自覺努力程度方面，GDE在第20~30 (10.6 ± 1.4)、30~40 (10.8 ± 1.9)、40~50 (10.4 ± 2.2)、50~60 (10.3 ± 2.4) 分鐘顯著低於CIE (12.0 ± 1.9、12.3 ± 2.2、12.7 ± 2.4、13.0 ± 2.6)。結論：持續跑步60分鐘，CIE的能量消耗雖然較多，但以脂肪為來源的利用量兩者並無差異。兩種模式均隨運動持續時間的增加而提升脂肪利用。在脂肪利用方面，GDE與CIE效果是相當的。GDE模式由於強度遞減，有助於延長更多的運動持續時間。因此強度遞減的運動模式是可以提供給民眾多一項選擇的。

關鍵字

脂肪代謝 ； 能量消耗 ； 運動強度 ； 運動持續時間 ； 遞減強度

並列摘要

Purpose: To investigate the effect of gradual intensity decrement long duration running on fat metabolism and energy expenditure. Methods: Twelve healthy male served as subjects (age:25.2 ± 2.4 yrs ; height:176.9 ± 6.6 cm ; weight: 70.2 ± 9.0 kg ; BMI:22.5 ± 3.8 kg/m2 ; body fat %:17.6 ± 5.2 % ; VO2max:48.2 ± 5.3 ml/kg/min). Subjects performed the same duration (60 min) treadmill running with constant intensity exercise (CIE) and with gradual intensity decrement exercise (GDE). A repeated-measures design (seven days apart) was used, and the testing order was counter balanced. All numerical data were expressed in mean + SD. Repeated measures one-way ANOVA and Student’s paired t-test were used for statistical analysis (SPSS 13.0). The significance level was set at p <.05. Results: CIE was significantly higher than GDE on the 20~30、40~50、50~60 min of the energy expenditure (122.8 ± 26.9 kcal v.s. 114.1 ± 24.3 kcal ; 124.1 ± 23.5 kcal v.s. 103.0 ± 23.8 kcal ; 124.9 ± 23.6 kcal v.s. 102.8 ± 25.3 kcal). CIE was significantly higher than GDE of the accumulate energy expenditure (736.2 ± 149.3 kcal v.s. 673.0 ± 137.5 kcal). CIE was significantly higher than GDE total energy expenditure (1600.1 ± 323.7 kcal v.s. 1283.3 ± 228.0 kcal). On fat metabolism, the RER of GDE was significantly lower than CIE on the 40~50 and 50~60 min (0.80 ± 0.06 v.s. 0.83 ± 0.06 ; 0.79 ± 0.06 v.s. 0.83 ± 0.06). Fat as the fuel of energy expenditure, two patterns had no significant differences. The total fat metabolism and the ratio of fat utilization also had no significant differences. Both CIE and GDE increase fat metabolism as exercise duration increase. On the rating of perceived exertion (RPE), GDE was significantly lower than CIE on the 20~30、30~40、40~50、50~60 min (10.6 ± 1.4 v.s. 12.0 ± 1.9 ; 10.8 ± 1.9 v.s. 12.3 ± 2.2 ; 10.4 ± 2.2 v.s. 12.7 ± 2.4 ; 10.3 ± 2.4 v.s. 13.0 ± 2.6). Conclusions: Although CIE expensed more calorie than GDE, it was not significantly higher than GDE on fat metabolism. Both CIE and GDE increase fat metabolism as exercise duration increase. However, due to the decrease of exercise intensity, GDE would make it easier to increase exercise duration. Therefore, GDE is an alternative mode of exercise for weight loss.

並列關鍵字

fat metabolism ； energy expenditure ； exercise intensity ； exercise duration ； gradual decrement intensity

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