減重的方法比比皆是,很常被問到,我該做重量訓練(無氧運動),還是耐力訓練(有氧運動),對減肥比較有幫忙?
這篇“應用生理學雜誌”剛出爐的研究,題目為:“節食當中的肥胖者,使用重量訓練或者耐力訓練,何者更能夠幫助減輕體重?”,這研究設計非常符合想減重的人所做的事情,所以我覺得非常值得參考。
受試者年齡為18-50歲之間的西班牙人,BMI在30-35之間,本身都沒有特別疾病,也沒抽煙或使用藥物等習慣。這群人都會接受營養師的指導,學習如何降低油脂類的攝取,目標是把一天所吃進去的熱量降低30%,再將這群人分成四組:
A組接受重量訓練
B組接受耐力訓練
C組接受重量訓練加上耐力訓練
D組只接受教育訓練
ABC組三組都有體能訓練師監督,而他們三組的運動時間大略相同(每週三次,每次50-60分鐘),D組則是教導他每週運動200-300分鐘(盡量每天30-60分鐘)、少坐、增加日間活動等這些大觀念而已,沒有人真的看著他們運動。這樣子實行總共22周,結果顯示:
四組人馬,全部都減重成功!不只如此,全部人的BMI降低、腰圍減少、身體脂肪比例下降、以及肌肉比例增加。而且更驚人的是,D組(自主管理組)的成果絲毫不遜於其他三組。他們到底減了幾公斤?
在22週的實驗結束後,平均92-98公斤的受試者,平均減重8.7-10.5公斤!還不賴吧!
在營養師的教導之下,到了實驗結束,大家都很喜歡調整過後的飲食習慣(他們的飲食調整為:碳水化合物50%,油脂類30%,蛋白質20%。),大多數人不大會算飲食比例呢?可見營養師在減重所扮演的角色,非常重要!
為什麼ABC三組(專人指導組)和D組(自主管理組),在減重成果各方面,都沒有很大差異呢?作者也嘗試做出解釋,他說或許ABC組專人訓練之下,日常的活動量反而減少了一些,因為訓練完了累嘛!沒訓練那天就懶惰了,而D組執行上比較彈性,比較能持續每天做。另一個可能是ABC組是隔天訓練,而D組則是建議每天運動,所以就運動的連續性來說,D組比較連續,或許就彌補了運動強度的不同。
這個研究帶給我們幾個重點思考:
1. 不管是重量訓練或耐力訓練,減重效果可能差不了太多。挑你有興趣的做,就對了!
2. 如果你不想請人監督或帶你運動,自己持續每天運動,效果也非常好。
3. 改變飲食組成,除了降低熱量攝取的目的之外,還有習慣的養成,習慣一但養成,受用終生,好處無窮。
4. 營養師,會是減重飲食的重要角色。一個好的老師,才能教出好的學生。(歡迎有興趣的營養師一起合作唷!)
5. 再次強調持續的重要性!運動不在乎什麼種類,只在乎天長地久…
這在舊文中也強調過(腎臟雖然不好,但是不能停止運動!)
(自己心裡想的) 戶外空氣有時候很糟的情況下,在家裡自己做做重量訓練,也OK啦。出門前先看這裡:環保署空氣品質監測網。
大家加油!
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http://doi.org/10.1152/japplphysiol.00928.2014