運動介入對體重控制影響之綜述探析

A Review of the Effects of Exercise Interventions on Weight Summarise

體重控制已成為健康的核心議題之一，而於體重控制中，以運動作為一種減重手段儼然蔚為時尚。然何種運動模式才是安全、健康及有效之方法？本文主要透過文獻分析法，利用Google Scholar搜尋關鍵字與Airiti Library華藝線上圖書館蒐集國內外有關體重控制之文獻加以歸納、比較及分析，從中探討運動之特性對體重控制的機轉，歸納包含增加能量消耗與提高基礎代謝率、肌肉組織對於能量的競爭力提高與脂肪組織對於能量的吸收能力下降，以及降低食慾的減重效果及心理健康等因素對體重控制之現象。整理有氧運動、阻力訓練及高強度間歇訓練等運動模式對體重控制之因果關係。透過本文探討後所得結論：有氧運動、阻力訓練及高強度間歇訓練三種運動型式對體重控制皆有其效益，無論是減肥抑制或增重者可藉由運動訓練達成目標。建議：體重過重與肥胖者在運動過程中應選擇合適的運動方式，並培養持之以恆的運動習慣，方能實現健康的體重控制目標。

Weight control has become one of the core issues in health, and it has become fashionable to use exercise as a means of weight reduction. However, what kind of exercise is safe, healthy and effective? In this paper, the literature on weight control was summarised, compared and analysed through the literature analysis method, using Google Scholar keyword search and the Airiti Library to explore the mechanism of exercise on weight control, including the increase of energy consumption and basal metabolic rate, the increase of energy competitiveness of muscle tissues and the increase of energy absorption of adipose tissues. It is summarised to include the increase of energy consumption and basal metabolic rate, the increase of muscle tissue's competitiveness for energy and the decrease of adipose tissue's ability to absorb energy, as well as the effect of appetite reduction and the phenomenon of psychological health and other factors on weight control. The causal relationship between aerobic exercise, resistance training and high intensity interval training on weight control is discussed. The conclusion of this paper is that aerobic exercise, resistance training and high-intensity interval training all have their benefits on weight control, and both those who are inhibited from losing weight and those who gain weight can achieve their goals through exercise training. Suggestion: Overweight and obese people should choose the right type of exercise during the exercise process and develop a consistent exercise habit in order to achieve the goal of healthy weight control.