高強度間歇訓練在提升運動表現與健康促進的應用

Application of High-Intensity Interval Training in Enhance Performance and Health Promotion

10.6634/JPSS-CCU.201106.12.05

李柏均(Po-Cheng Li)；林貴福(Kuei-Fu Lin)

運動訓練 ； 運動強度 ； 健康效益

文化體育學刊

12輯（2011 / 06 / 01）

39 - 45

繁體中文

運動訓練的目的是透過有計畫的運動程序，讓身體因運動刺激形成生理功能的適應，進而改善或提升運動表現，概通稱為訓練效果。過去研究顯示運動訓練策略（training strategy），會隨著參與者體能水準與運動技能而有差異。無論是為了競技（sport）或健身（exercise），想要達到良好的訓練效果，最直接的影響因素就是運動強度。就時間的經濟性，高強度間歇訓練相較於固定負荷的持續式運動更省時。研究發現，高強度間歇訓練對於提升運動表現與促進大眾健康有顯著效果，每週3次，維持2至6週的高強度間歇訓練，即能提升運動表現與改善健康狀態，是缺乏足夠時間族群另種運動方式的選擇。然而目前針對高強度間歇訓練模式及其劑量反應（dose-responses），仍未十分清晰。因此設計高強度間歇運動計畫時，有必要針對不同族群，監控運動強度及持續時間，才能確保運動安全並兼顧訓練效益。

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