探討低氧訓練模式在促進鐵人三項運動表現之應用效益

Benefits and Practical Applications of Hypoxic Trianing on Promoting Sport Performance in Triathletes

10.6194/SCS.2017.48.10

魏振展(Chen-Chan Wei)；廖翊宏(Yi-Hung Liao)；陳宗與(Chung-Yu Chen)；史真真(Chen-Chen Shih)

最大攝氧量 ； 紅血球生成素 ； 高住低練 ； maximum oxygen uptake ； erythropoietin ； live high-training low

運動教練科學

48期（2017 / 12 / 01）

107 - 121

繁體中文

低氧環境是指周圍環境氧氣濃 低於海平面氧氣濃，一般而言，高地定義為海拔5,000英呎（約1,524公尺）以上的高度。於低氧環境從事有氧耐力訓練可以影響呼吸換氣量、增加血液運輸氧氣能力並有效改善組織代謝效率，進而提升有氧運動能力表現。鐵人三項運動員在低氧環境訓練時，應密切監控飲食及訓練強度，才能有效改善身體組成與有氧耐力，進而提升鐵人三項運動的競技表現。依據文獻證據顯示，鐵人三項運動員可透過在低氧環境下進行運動訓練或休息，應有助於改善身體組成及有氧能力表現。研究發現，人暴露於1週以上的低氧環境，體重與腹腔脂肪重有顯著降低；3週以上的海拔2,000～2,500公尺低氧環境訓練，對鐵人三項運動員的最大攝氧量、紅血球生成素及單項運動表現都有顯著提升。同時，在不同低氧模式訓練刺激下，以高住低練（高：2,500公尺；低：1,300公尺；living high-training low, LHTL）較能有效發揮訓練品質。反之，低氧環境所造成食慾下降、肌肉質量流失⋯⋯等等的負面生理影響，建議教練與運科人員對潛在風險做適當的營養控制及運動強度監控，將有助於提高低氧訓練在改善身體組成與促進運動表現之效益。

The hypoxic environment refers to the oxygen concentration below to sea level. Generally, the high altitude environment is defined as the height above 5,000 feet (＞ 1,524 m). Endurance exercise training in hypoxic environment can regulate the respiration volume, increase blood oxygen transport capacity and improve the efficiency of metabolic capacity, thereby enhancing the aerobic performance. In addition, triathletes performing hypoxic training have to be closely monitored the diet and training intensity for optimizing their body composition and aerobic endurance, thereby enhancing the triathlon performance. According to the recent studies, triathletes perform the exercise training or rest under hypoxic environment could improve body composition and endurance exercise performance. Evidence reveals that at least one-week hypoxic exposure facilitates the loss of body weight and abdominal visceral fat mass. Moreover, performing exercise training under hypoxic environment (altitude: 2,000-2,500 m) for at least 3 weeks is capable of enhancing maximum oxygen consumption, serum erythropoietin level, and sports performance. In addition, the living high-training low (high: 2,500 m; low: 1,300 m) shows better exercise training outcomes for improving sport performance. However, hypoxic environment also have several negative physiological impacts on reducing appetite and losing muscle mass. Therefore, we recommend that both coaches and sport scientists should execute appropriate dietary control and training intensity monitoring plans to optimize the exercise training outcome during hypoxic training.

1. 成和正(2008)。不同型態高地訓練的探討。大專體育，94，1-4。
   連結：
2. 狄懋昌、王百川(2006)。鐵人三項運動發展與訓練淺論。大專體育，84，6-11。
   連結：
3. Abellán, R.,Remacha, A. F.,Ventura, R.,Sardà, M. P.,Segura, J.,Rodriguez, F. A.(2005).Hematologic response to four weeks of intermittent hypobaric hypoxia in highly trained athletes.Haematologica,90(1),126-127.
4. Abt, J. P.,Sell, T. C.,Chu, Y.,Lovalekar, M.,Burdett, R. G.,Lephart, S. M.(2011).Running kinematics and shock absorption do not change after brief exhaustive running.Journal of Strength and Conditioning Research,25(6),1479-1485.
5. Bailey, D. M.,Davies, B.,Baker, J.(2000).Training in hypoxia: Modulation of metabolic and cardiovascular risk factors in men.Medicine and Science in Sports and Exercise,32(6),1058-1066.
6. Bailey, D. M.,Davies, B.,Castell, L. M.,Newsholme, E. A.,Calam, J.(2001).Physical exercise and normobaric hypoxia: Independent modulators of peripheral cholecystokinin metabolism in man.Journal of Applied Physiology,90(1),105-113.
7. Barry, P. W.,Pollard, A. J.(2003).Altitude illness.BMJ,326(7395),915-919.
8. Benso, A.,Broglio, F.,Aimaretti, G.,Lucatello, B.,Lanfranco, F.,Ghigo, E.(2007).Endocrine and metabolic responses to extreme altitude and physical exercise in climbers.European Journal of Endocrinology,157(6),733-740.
9. Berglund, B.(1992).High-altitude training.Sports Medicine,14(5),289-303.
10. Bernardi, L.,Passino, C.,Serebrovskaya, Z.,Serebrovskaya, T.,Appenzeller, O.(2001).Respiratory and cardiovascular adaptations to progressive hypoxia.European Heart Journal,22(10),879-886.
11. Bilgin, U.(2016).Effects of body composition on race time in triathletes.The Anthropologist,23(3),406-413.
12. Bonetti, D. L.,Hopkins, W. G.(2009).Sea-level exercise performance following adaptation to hypoxia: A meta-analysis.Sports Medicine,39(2),107-127.
13. Bonne, T. C.,Lundby, C.,Jørgensen, S.,Johansen, L.,Mrgan, M.,Bech, S. R.(2014)."Live High-Train High" increases hemoglobin mass in Olympic swimmers.European Journal of Applied Physiology,114(7),1439-1449.
14. Boyer, S. J.,Blume, F. D.(1984).Weight loss and changes in body composition at high altitude.Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology,57(5),1580-1585.
15. Burgomaster, K. A.,Hughes, S. C.,Heigenhauser, G. J.,Bradwell, S. N.,Gibala, M. J.(2005).Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.Journal of Applied Physiology,98(6),1985-1990.
16. Burtscher, M.,Nachbauer, W.,Baumgartl, P.,Philadelphy, M.(1996).Benefits of training at moderate altitude versus sea level training in amateur runners.European Journal of Applied Physiology,74(6),558-563.
17. Buskirk, E. R.,Kollias, J.,Piconreatigui, E.,Akers, R.,Prokop, E.,Baker, P.(1967).Physiology and performance of track athletes at various altitudes in the United States and Peru.The effects of altitude on physical performance,Chicago, IL:
18. Cerretelli, P.(1981).Energy metabolism during exercise at altitude.Medicine sport,13,175-190.
19. Chapman, R. F.,Stray-Gundersen, J.,Levine, B. D.(1998).Individual variation in response to altitude training.Journal of Applied Physiology,85(4),1448-1456.
20. Clanton, T. L.,Klawitter, P. F.(2001).Invited review: Adaptive responses of skeletal muscle to intermittent hypoxia: The known and the unknown.Journal of Applied Physiology,90(6),2476-2487.
21. Clark, S. A.,Quod, M. J,Clark, M. A.,Martin, D. T.,Saunders, P. U.,Gore, C. J.(2009).Time course of haemoglobin mass during 21 days live high: Train low simulated altitude.European Journal of Applied Physiology,106(3),399-406.
22. Dufour, S. P.,Ponsot, E.,Zoll, J.,Doutreleau, S.,Lonsdorfer-Wolf, E.,Geny, B.(2006).Exercise training in normobaric hypoxia in endurance runners. I. Improvement in aerobic performance capacity.Journal of Applied Physiology,100(4),1238-1248.
23. García-Flores, L. A.,Medina, S.,Cejuela, R.,Martínez-Sanz, J. M.,Oger, C.,Galano, J. M.(2016).Assessment of oxidative stress biomarkers-neuroprostanes and dihomoisoprostanes- in the urine of elite triathletes after two weeks of moderate-altitude training.Free Radical Research,50(5),485-494.
24. Garvican, L.,Martin, D.,Quod, M.,Stephens, B.,Sassi, A.,Gore, C.(2012).Time course of the hemoglobin mass response to natural altitude training in elite endurance cyclists.Scandinavian Journal of Medicine & Science in Sports,22(1),95-103.
25. Garvican-Lewis, L. A.,Halliday, I.,Abbiss, C. R.,Saunders, P. U.,Gore, C. J.(2015).Altitude exposure at 1800 m increases haemoglobin mass in distance runners.Journal of Sports Science & Medicine,14(2),413-417.
26. Geiser, J.,Vogt, M.,Billeter, R.,Zuleger, C.,Belforti, F.,Hoppeler, H.(2001).Training high-living low: Changes of aerobic performance and muscle structure with training at simulated altitude.International Journal of Sports Medicine,22(8),579-585.
27. Haakonssen, E. C.,Martin, D. T.,Jenkins, D. G.,Burke, L. M.(2015).Race weight: Perceptions of elite female road cyclists.International Journal of Sports Physiology and Performance,10(3),311-317.
28. Haase, V. H.(2006).Hypoxia-inducible factors in the kidney.American Journal of Physiology-Renal Physiology,291(2),F271-F281.
29. Hamlin, M.,Marshall, H.,Hellemans, J.,Ainslie, P.,Anglem, N.(2010).Effect of intermittent hypoxic training on 20 km time trial and 30 s anaerobic performance.Scandinavian Journal of Medicine & Science in Sports,20(4),651-661.
30. Hauser, A.,Schmitt, L.,Troesch, S.,Saugy, J. J.,Cejuela-Anta, R.,Faiss, R.(2015).Similar hemoglobin mass response in hypobaric and normobaric hypoxia in athletes.Medicine and Science in Sports and Exercise,48(4),734-741.
31. Jokl, E.,Jokl, P.,Seaton, D. C.(1969).Effect of altitude upon 1968 Olympic Games running performances.International Journal of Biometeorology,13(3),309-311.
32. Kalson, N. S.,Hext, F.,Davies, A. J.,Chan, C. W.,Wright, A. D.,Imray, C. H.(2010).Do changes in gastro-intestinal blood flow explain high-altitude anorexia?.European Journal of Clinical Investigation,40(8),735-741.
33. Kenney, W. L.,Wilmore, J. H.,Costill, D. L.(2015).Physiology of sport and exercise.Champaign, IL:Human kinetics.
34. Koistinen, P. O.,Rusko, H.,Irjala, K.,Rajamäki, A.,Penttinen, K.,Sarparanta, V. P.(2000).EPO, red cells, and serum transferrin receptor in continuous and intermittent hypoxia.Medicine and Science in Sports and Exercise,32(4),800-804.
35. Levine, B. D.,Friedman, D. B.,Engfred, K.,Hanel, B.,Kjaer, M.,Clifford, P. S.(1992).The effect of normoxic or hypobaric hypoxic endurance training on the hypoxic ventilatory response.Medicine and Science in Sports and Exercise,24(7),769-775.
36. Levine, B. D.,Stray-Gundersen, J.(1997)."Living high-training low": Effect of moderatealtitude acclimatization with low-altitude training on performance.Journal of Applied Physiology,83(1),102-112.
37. Magalhães, J.,Ascensão, A.,Soares, J. M.,Ferreira, R.,Neuparth, M. J.,Marques, F.(2005).Acute and severe hypobaric hypoxia increases oxidative stress and impairs mitochondrial function in mouse skeletal muscle.Journal of Applied Physiology,99(4),1247-1253.
38. McLean, B. D.,Gore, C. J.,Kemp, J.(2014).Application of "live low-train high" for enhancing normoxic exercise performance in team sport athletes.Sports Medicine,44(9),1275-1287.
39. Meeuwsen, T.,Hendriksen, I. J.,Holewijn, M.(2001).Training-induced increases in sea-level performance are enhanced by acute intermittent hypobaric hypoxia.European Journal of Applied Physiology,84(4),283-290.
40. Millet, G. P.,Vleck, V. E.(2000).Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon: Review and practical recommendations for training.British Journal of Sports Medicine,34(5),384-390.
41. Pottgiesser, T.,Ahlgrim, C.,Ruthardt, S.,Dickhuth, H. H.,Schumacher, Y. O.(2009).Hemoglobin mass after 21 days of conventional altitude training at 1816m.Journal of Science and Medicine in Sport,12(6),673-675.
42. Ramos-Campo, D. J.,Rubio Arias, J. Á.,Jiménez Diaz, J. F.(2014).Effects in body composition and bone mineral density of simulate altitude program in triathletes.Nutrición hospitalaria,32(3),1252-1260.
43. Reynolds, R. D.,Lickteig, J. A.,Deuster, P. A.,Howard, M. P.,Conway, J. M.,Pietersma, A.(1999).Energy metabolism increases and regional body fat decreases while regional muscle mass is spared in humans climbing Mt. Everest.The Journal of Mutrition,129(7),1307-1314.
44. Robertson, E. Y.,Saunders, P. U.,Pyne, D. B.,Gore, C. J.,Anson, J. M.(2010).Effectiveness of intermittent training in hypoxia combined with live high/train low.European Journal of Applied Physiology,110(2),379-387.
45. Roels, B.,Millet, G. P.,Marcoux, C.,Coste, O.,Bentley, D. J.,Candau, R. B.(2005).Effects of hypoxic interval training on cycling performance.Medicine and Science in Sports and Exercise,37(1),138-146.
46. Rusko, H. K.,Kirvesniemi, H.,Paavonlainen, L.,Vähäsöyrinki, P.,Kyrö, K.-P.(1996).Effect of altitude training on sea level aerobic and anaerobic power of elite athletes.Medicine and Science in Sports and Exercise,28(5),124.
47. Saunders, P. U.,Garvican-Lewis, L. A.,Schmidt, W. F.,Gore, C. J.(2013).Relationship between changes in haemoglobin mass and maximal oxygen uptake after hypoxic exposure.British Journal of Sports Medicine,47(Suppl. 1),i26-i30.
48. Sinex, J. A.,Chapman, R. F.(2015).Hypoxic training methods for improving endurance exercise performance.Journal of Sport and Health Science,4(4),325-332.
49. Stray-Gundersen, J.,Levine, B. D.(2008).Live high, train low at natural altitude.Scandinavian Journal of Medicine & Science in Sports,18(Suppl. 1),21-28.
50. Stray-Gundersen, J.,Levine, B. D.(1994).Altitude acclimatization/normoxic training (High/Low) improves sea level endurance immediately on descent from altitude.Medicine and Science in Sports and Exercise,26(5),S64.
51. Telford, R.D.,Graham, K.S.,Sutton, J.R.,Hahn, A. G.,Campbell, D. A.,Creighton, S. W.(1996).Medium altitude training and sea-level performance.Medicine and Science in Sports and Exercise,28(5),124.
52. Vallier, J. M.,Chateau, P.,Guezennec, C. Y.(1996).Effects of physical training in a hypobaric chamber on the physical performance of competitive triathletes.European Journal of Applied Physiology and Occupational Physiology,73(5),471-478.
53. Vogt, M.,Hoppeler, H.(2010).Is hypoxia training good for muscles and exercise performance?.Progress in cardiovascular diseases,52(6),525-533.
54. Westerterp, K. R.,Kayser, B.,Brouns, F.,Herry, J. P.,Saris, W. H.(1992).Energy expenditure climbing Mt. Everest.Journal of Applied Physiology,73(5),1815-1819.
55. Wilber, R. L.(2007).Application of altitude/hypoxic training by elite athletes.Medicine and Science in Sports and Exercise,39(9),1610-1624.
56. Wilber, R. L.(2004).Altitude Training and Athletic Performance.Champaign, IL:Human Kinetics.
57. Wilber, R. L.(2001).Current trends in altitude training.Sports Medicine,31(4),249-265.
58. Wilber, R. L.(2007).Live high + train low: Thinking in terms of an optimal hypoxic dose.International Journal of Sports Physiology and Performance,2(3),223-238.
59. Wolski, L. A.,McKenzie, D. C.,Wenger, H. A.(1996).Altitude training for improvements in sea level performance. Is the scientific evidence of benefit?.Sports Medicine,22(4),251-263.
60. Zoll, J.,Ponsot, E.,Dufour, S.,Doutreleau, S.,Ventura-Clapier, R.,Vogt, M.(2006).Exercise training in normobaric hypoxia in endurance runners. III. Muscular adjustments of selected gene transcripts.Journal of Applied Physiology,100(4),1258-1266.
61. 曲宏義、張立群(2006)。鐵人三項運動特性與訓練。競技運動，8(2)，16-19。
62. 陳宗與、陳慕聰、祁崇溥、許東雄、蔡櫻蘭(2007)。不同低氧暴露時間對體重與葡萄糖耐受度之影響。大專體育學術專刊，96 年度，547-551。
63. 蔣昇杰、張瑞泰(2013)。鐵人三項運動的特性。高師大體育，11，62-80。

1. 魏振展,廖翊宏,楊雁婷,陳宗與,郭堉圻(2019)。低氧環境對耐力運動表現及認知功能之影響：探討相關生理機制與營養增補策略。體育學報，52(4)，407-422。