短時間高強度循環訓練對中高齡女性身體組成、代謝症候群、下肢肌力及相關血液指標之影響

Effect of short-term high-intensity circuit training on body composition, metabolic syndrome, lower limb muscular strength and blood parameters in middle-aged women

10.3966/102472972018065102002

何松諺(Sung-Yen Ho)；陳竑廷(Hung-Ting Chen)；鍾雨純(Yu-Chun Chung)；王止俞(Zhi-Yu Wang)；劉祐君(Yu-Chun Liu)；吳慧君(Huey-June Wu)

間歇訓練 ； 自身體重訓練 ； 下肢肌力 ； 代謝指標 ； interval training ； bodyweight training ； lower limb muscular strength ； metabolic factors

體育學報

51卷2期（2018 / 06 / 01）

155 - 168

繁體中文

緒論：高強度循環訓練不僅與高強度間歇訓練具有類似的時間效益，並在有限的空間內以自體重量為阻力，透過簡便的器材從事運動，即可改善代謝及心血管風險因子，然而過去高強度訓練多以坐式生活或肥胖者為對象，亦較少研究同時探討高強度循環訓練對於代謝指標、脂聯素及瘦體素等指標的影響，此外，相關研究的結果仍不一致；因此本研究之目的為探討高強度循環訓練對中高齡女性身體組成、代謝症候群、相關血液指標、下肢肌力及動態穩定度之影響。方法：將41名中高齡女性隨機分為高強度循環訓練組(high intensity circuit training, HICT)、有氧訓練組(aerobic training, AT)及控制組(control, CON)；共進行8週訓練，每週3次，每次30 - 45分鐘，並於訓練前、後一週內完成前、後測。資料分析以混合設計二因子變異數分析進行考驗。結果：HICT組的肌肉量及HDL顯著增加，而體脂肪重及瘦體素則顯著降低；AT組的HDL顯著增加，而體重及瘦體素皆顯著下降；另外，HICT組下肢肌力180∘．s^(-1)的伸展及屈曲皆顯著優於CON組，且HICT組及AT組的動態穩定度皆顯著優於CON組。結論：8週HICT可顯著改善中高齡女性肌肉量、體脂肪量、HDL、瘦體素、下肢爆發力及動態穩定度；而AT則可顯著改善體重、HDL、瘦體素及動態穩定度表現。

Introduction: The time-efficiency of high intensity circuit training is similar to high intensity interval training. Through self-weight resistance, simple equipment and a limited space, the training can improve metabolic and cardiovascular risk factors. Previous studies in high intensity training, most of the subjects were sedentary or obese. And there were few studies to explore the effect of high intensity circuit training on metabolic index, adiponectin and leptin simultaneously. In addition, the results of related research were still inconsistent. Therefore, the aim of this study was to examine the effect of high intensity circuit training on body composition, metabolic syndrome factors, lower limb muscular strength and dynamic stability in middle-aged women. Methods: Forty-one middle-aged women were randomly divided into three groups: high intensity circuit training (HICT), aerobic training group (AT) and control (CON) group. The training performed for 8 weeks and consisted of 3 days per week, 30-45 minutes per session. The pretest and posttest were conduct before and after the training. The data was analyzed by mixed design of two-way ANOVA. Results: In HICT group, the muscle mass, HDL, body fat mass and leptin were significant improvements. And in AT group, the HDL, body weight and leptin were significant improvements. In addition, the lower limb muscular strength extension and flexion at 180∘．s^(-1) in HICT group were significantly higher than CON group. And the dynamic stability was significantly higher in HICT group and AT group than CON group after training. Conclusion: After 8 weeks of training, the high intensity circuit training can significantly improve the muscle mass, body fat mass, HDL, leptin, lower limb power and dynamic stability, and aerobic training can improve body weight, HDL, leptin and dynamic stability in middle-aged women.

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