高強度循環訓練對中年女性健康之影響

Effects of High-intensity Circuit Training on Health in Middle-aged Women

目的：探討12週高強度循環訓練(high-intensity circuit training, HICT)對中年女性的心肺適能、身體組成、代謝症候指標及睡眠品質之影響。方法：29位受試者隨機分配至HICT組(年齡42.8±6.0歲、身高160.2±4.8公分、體重63.3±9.8公斤、n=15)或控制組(年齡42.6±5.7歲、身高158.6±5.6公分、體重64.5±10.5公斤、n=14)。訓練前、後需進行漸增強度跑步測驗評估心肺適能、以雙能X射線吸收測定法評估身體組成、空腹抽血檢測代謝症候指標，運動介入期間配戴小米手環II監控睡眠品質。HICT組進行每週6次，為期12週的高強度循環訓練，控制組維持日常身體活動。結果：12週的HICT顯著改善最大攝氧量( O2 max)(32.1±4.2至34.7±5.6ml/kg/min)、力竭時間(514.7±98.9至546.7±122.0秒)、空腹血糖(90.5±13.5至85.3±10.1mg/dl)、膽固醇(90.5±13.5至85.3±10.1mg/dl)及骨密度(1.128±0.102至1.138±0.102g/cm3)(p<0.05)。相較於控制組，HICT可顯著改善O2 max、力竭時間及空腹血糖(p<0.05)。結論：12週的HICT可以維持中年女性的肌肉量及骨密度，且可提升心肺適能並對於代謝症候有較佳的控制效果。

Objectives. To investigate the effects of 12-week high-intensity circuit training (HICT) on cardiopulmonary fitness, body composition, metabolic syndrome markers and sleep quality in middle-aged obese women.
Methods. Twenty-nine participants were randomly assigned to the HICT group (age 42.8±6.0yrs, height 160.2±4.8cm, weight 63.3±9.8kg, N=15) or control group (age 42.6±5.7yrs, height 158.6±5.6cm, weight 64.5±10.5kg, N=14). Cardio-pulmonary fitness was evaluated by an incremental running test at index and after the training. The body composition was evaluated by dual-energy x-ray absorptiometry and metabolic syndrome markers were measured in the lab after fasting blood sampling. Participants were required to wear Mi Band II during the intervention to monitor sleep quality. The HICT group was required to participate in six HICT session a week for 12 weeks. The control group maintained their daily physical activity.
Results. Twelve-week HICT significantly improved VO2 max, time to fatigue, fasting blood glucose, cholesterol, bone mineral density (p<0.05). Compared with the control group, those in the HICT group had significantly improved VO2 max, time to fatigue and fasting blood glucose (p<0.05).
Conclusion. Twelve-week HICT could effectively maintain the muscle mass and bone density of obese middle-aged women, improve cardiopulmonary fitness and help them better manage their metabolic syndrome.