單次長時間與多次短時間運動對能量消耗之影響

Effects of single bout long duration and multiple bouts short duration exercise on energy expenditure

目的：探討在相同運動強度和相同總運動時間下，進行單次長時間運動（1次Ｘ30分鐘）與多次短時間運動（3次Ｘ10分鐘），在能量消耗上的差異。方法：以16名健康高中一年級男生為受試對象，受試者安靜攝氧量5.1±0.7ml/kg/min、安靜心跳率75.6±6.9bpm、安靜體溫36.7±0.4℃、最大攝氧量51.6±5.6ml/kg/min、最大心跳率200.4±6.3bpm。本實驗採重複量數設計，以平衡次序方式進行運動強度為60%V.O2max之單次長時間跑步機運動測驗（single bout long duration exercise, SL）（1次Ｘ30分鐘），或多次短時間跑步機運動測驗（multiple bouts short duration exercise,MS）（3次Ｘ10分鐘），10分鐘運動每次間隔3小時以上，SL與MS之間休息三天。資料收集後以相依樣本t考驗進行統計分析，顯著水準α=.05。結果：兩種運動的能量消耗在運動期SL為247.1±37.8kcal與MS的247.7±33.2kcal沒有差異（p>.05）；恢復期SL為24.6±7.1kcal，顯著低於MS之61.0±12.4kcal（p<.05）；總能量消耗SL為271.7±39.2kcal，顯著低於MS之308.7±42.5kcal（p<.05）；其中來自脂肪的部分SL為56.3±25.0kcal，也顯著低於MS之73.9±26.6kcal（p<.05）。結論：多次短時間的運動（MS）在恢復期能量消耗與總能量消耗均顯著大於單次長時間的運動（SL）；而且在總能量消耗中利用脂肪的比例MS較SL高出31.3%。本研究建議：不易找到長時間運動的人，可採用多次短時間的運動方式，以增加能量和脂肪的消耗。

Multiple Bouts of short duration exercise has been recommended by fitness experts as an alternative for people who have little time for exercise. However, the effects of this mode of exercise, especially on energy expenditure, should be clarified further. Purpose: To investigate the effects of a single bout of long durartion (SL) exercise and multiple bouts of short duration (MS) exercise on energy expenditure. Methods: Sixteen healthy male senior high school students were served as subjects (Mean age: 16.8 ± 0.32 yrs, HRrest: 75.6 ± 6.9 bpm, V.O2max: 51.6 ± 5.6 ml/kg/min, and HRmax: 200.4 ± 6.3 bpm). All subjects performed two different exercise bouts, witch were SL and MS, at the same intensity (60% V.O2max) and total work duration (30 min). The SL exercise consisted of running one 30-minute bout on a treadmill, and the MS exercise consisted of three bouts of 10minutes running on a treadmill. Rest period between bouts of the MS group were 3 hrs. A repeated-measures design (3 days apart) was used, and the testing order was counter balanced. Results: Exercise energy expenditure for the SL exercise was 247.1 ± 37.8 kcal, which did not differ from MS (247.7 ± 33.2 kcal). Postexercise energy expenditure (PEE) for the SL (24.6 ± 7.1 kcal) and total energy expenditure (TEE) for the SL (271.7 ± 39.2 kcal) were significantly less than the MS (61.0 ± 12.4 kcal; 308.7 ± 42.5 kcal) (p< .05). The TEE from fat for SL (56.3 ± 25.0 kcal) was significantly less than MS (73.9 ± 26.6 kcal) (p< .05). Conclusion: Since MS exercise has a higher energy expenditure and uses more energy from fat, it is suggested that MS exercise could be a better alternative than SL exercise for lipid expenditure.