心跳率控制跑步速度與固定速度訓練的比較研究

The aerobic training effect of heart rate control training and constant speed training by RSVHRC

目的：本研究採用心跳率控制（heart rate control，HRC）跑步速度與心跳率控制跑速變異（running speed variance by heart rate control，RSVHRC）的固定速度，進行跑步機的八週耐力訓練，以便瞭解HRC與RSVHRC固定速度在耐力訓練效果的差異情形。方法：以自願參與實驗的大學學生33名（年齡19.8±1.8歲，身高173.08±6.64公分，體重68.88±9.14公斤）為對象，依據平衡次序的方式，分別接受一次漸增強度的最大努力測驗與80％最大心跳率（HRmax）的RSVHRC測驗。漸增強度的最大努力測驗在獲得受試者的最大攝氧量（V.O2max）、換氣閾值（VT）、與最大攝氧量速度（thevelocityofV.O2max，vV.O2max）。接著受試者依能力分為HRC訓練組11人、RSVHRC固定速度訓練組11人、控制組11人，進行八週、每週三次、每次30分鐘的跑步機有氧訓練；HRC訓練組以RSVHRC測得的速度為起始速度，以80％HRmax為跑步訓練時的目標心跳率（心跳率維持在80％HRmax與80％HRmax-5之間）；RSVHRC固定速度訓練組以RSVHRC的速度為訓練速度；控制組則不進行訓練。八週訓練結束後，再進行一次漸增強度的最大努力測驗與RSVHRC測驗。結果：八週HRC訓練可以分別增加RSVHRC20.58％、V.O2max10.12％、VT11.56％、vV.O2max12.55％，RSVHRC固定速度訓練則為21.43％、9.77％、9.57％、2.91％，控制組則僅4.59％、-0.01％、-0.01％、-3.35％；兩種訓練方法在RSVHRC、V.O2max與VT皆有顯著訓練效果，而且HRC訓練還具有顯著增進vV.O2max的效果。結論：80％HRmax的HRC訓練是相當有效的耐力訓練方法，再加上安全與考量個別差異的訓練特性，相當值得進一步推廣採用。Running speed variance by heart rate control (RSVHRC) is a novel method to evaluate the cardiopulmonary fitness. Purpose: The study used two different methods of aerobic training on RSVHRC and heart rate control (HRC) for eight weeks to compare the training effects of on cardiopulmonary fitness. Methods: Thirty-three college students (aged 19.8 + 1.8 years old, height 173.08 + 6.64 cm, weight 68.88 + 9.14kg) were recruited into this study. By counter-balanced design, we tested them with a maximal oxygen uptake (V.O2max) to obtain individual ventilatory threshold (VT), and the velocity of maximal oxygen intake (vV.O2max). RSVHRC of 80% maximal heart rate (80% HRmax) and HRmax were also obtained from each subject. We separated the subjects into three groups: HRC training (n=11), fixed speed running training (n=11), and control group (n=11) to carry on 8 weeks of aerobic training by treadmill for 30 minutes each time and 3 times a week. The training intensity of HRC group was set at 80% HRmax (80% max to 80% max-5bpm) and the training speed of fixed speed training group was set by individual RSVHRC. The control group did not do any training during this period. After eight weeks of training, all subjects were tested again with a maximal test and a RSVHRC. Results: RSVHRC, V.O2max, VT, and v V ‧ O2max were improved by 21.43%, 9.77%, 9.57%, and 2.91% in RCVHRC, by 20.58%, 10.12%, 11.56%, and 12.55% in HRC group, and by 4.59%, -0.01%, -0.01%, and -3.3% in control group. There were significant training effects on both training groups as far as RSVHRC, V.O2max, and VT is concerned. In addition, vV.O2max improvement was also seen in HRC group. Conclusion: HRC training on 80%HRmax is an effective and safe method for aerobic training.