高強度間歇訓練對減少體脂肪的效果：系統性文獻回顧

Effect of HIIT on Body Fat Reduction-A Systematic Review

10.6634/JPSS-CCU.202004_(30).0005

吳炫政(Hsuan-Chang Wu)；劉宏祐(Hong-Yu Liu)；蘇俊賢(Chun-Hsien Su)

身體組成 ； 訓練監控 ； 體重管理 ； body composition ； training monitoring ； weight management

文化體育學刊

30輯（2020 / 04 / 01）

59 - 72

繁體中文

最新美國運動醫學學院（ACSM）發佈的《2020年全球健身運動趨勢調查》中，高強度間歇訓練（High-Intensity Interval Training, HIIT）排名第二，近年於全球各地掀起熱潮，高強度間歇運動是結合高強度加上間歇式訓練而成的運動，其特色在於透過短時間、高耗能運動加上短暫休息的方式來訓練以達到身體素質的改變。本文綜整近年來高強度間歇訓練相關的實證研究，以過重／肥胖相關族群的研究，在PubMed、Airiti Library華藝線上圖書館與Google學術搜尋等資料庫中，搜尋近年來以過重／肥胖、身體組成等名詞作為關鍵字及以高強度間歇訓練（HIIT）作為介入的運動模式，且篩選出以成人作為受試者，計有21篇文獻符合本文篩選標準，發現以高強度間歇訓練的運動模式介入減少體脂肪上，是一種有效果和有效率的運動型態，在相同時間內可以幫助燃燒比其他型態的運動更多的熱量，同時也包含了運動後持續數小時的脂肪後燃效應。因此，應用高強度間歇訓練在較短的時間內能夠產生許多與其他型態運動相同的健康益處，對於降低身體脂肪有顯著效果，但在實務應用上設計高強度間歇訓練時劑量反應及對於不同族群的訓練負荷需謹慎對待，才能確保既有效益又能兼顧運動安全。

According to the ＂Global Fitness Trends Survey 2020＂ released by the latest American College of Sports Medicine (ACSM), High-Intensity Interval Training (HIIT) was ranked 2nd on the list among all. In recent years, high-intensity and intermittent training exercises have becoming a popular trend and are characterized by its short-term, high-energy exercise coupled with short-term resting to achieve optimal physical fitness objective. This paper highlighted the medical evidence and progress related to high-intensity interval training in recent years. Additionally, in the study of overweight/obesity-related ethnic groups, in the database of PubMed, Airiti Library Huayi Online Library and Google Academic Search, the search for overweight, Obesity, body composition and other terms were used as keywords and high-intensity interval training (HIIT) as an interventional exercise model; adults were selected as study subjects and 21 articles were identified to meet the screening criteria. The intervention of exercise mode to reduce body fat is an effective and yet efficient exercise pattern that can help burn more calories and fat than other types of exercise. Therefore, the application of high-intensity interval training produces many of the same health benefits as other types of exercise in a relative short period of time; with a significant effect on reducing body fat, and yet in the practical application of high-intensity interval training, and dose response. The training load of the ethnic group needs to be treated with extreme caution to ensure both the benefits and the safety of the sport are optimized and achieved.

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