再加上還有這篇"騎單車一定會瘦嗎？騎得越猛瘦得越快？錯！錯！錯！"
一般人都是這麼認為
沒有錯 在運動過程中確實是低強度訓練所燃燒的脂肪量最大
這不是什麼新發現 早在幾十年前就知道了
但單單從這一點來下結論說 -- 低強度訓練 (63%的VO2 max*)是有效的減重運動 -- 是過於簡化問題
* 以VO2 max區分比較準確
我知道這會引起一些人的反駁 但請在反駁前先看看我下面引用的文章
(對那些減重成功的人 這並非在說低強度訓練不能減重 而是效率問題
請先自問一下: 你騎單車或是做其他運動時都維持在這個VO2或是心跳區間嗎? -- 而這正是問題的關鍵)
引發起我對這點的疑問是在於我讀了Selene Yeager的書 (裡面有列三個自行車訓練計畫)
Selene Yeager針對這點有做簡單的說明 -- 但沒有仔細的解釋
Selene強調著重在總卡洛里消耗搭配著區間式的訓練(interval training)
注意低強度訓練的總卡洛里消耗是比較少的
後來 也在BikeRadar讀到有讀者的建言
from virtuoso: ... but DO NOT NOT NOT NOT NOT train fasted [解釋: 不吃東西下做運動] and the most effecient way of burning fat is high intensity intervals, as it raises the metabolism and allows you to retain muscle, therefore you're a fat burning engine all the time. What little fat you may or may not burn actually DURING exercise is totally irrelevant, all the juicy stuff like adaptation happens when you are NOT exericising.
from wlscullion:I feel this article at least overcomplicates the issue. For any recreational rider who wants to burn fat/lose weight by far and away the most important thing to concentrate on is Calories consumed < Calories burned = weight los and fat loss</font>. I agree with Virtuoso that Fat you burn actually during exercise is not particularly relevant. The body has large energy stores as fat and glycogen and as long as you are using up these energy stores you will lose fat as long as calories consumed is less than calories burned over any reasonable period of time. Whether you are burning fat or glycogen during an actual ride is not that important as there will be as Virtuoso calls it adaptation. Please note the above applies to the vast magority of cyclists. Proffesionals and the like may want to look deeper into the subject but I find many once or twice a week recreational cyclists who want to lose weight get bogged down and confused by articles such as these which are over complicating the issue for them
為了清楚了解什麼是High Intensity Interval Training (HIIT):
Wiki: Studies by Tabata[1], Tremblay[2] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. ... HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively.
wildeny的翻譯: 由Tabata, Tremblay及他人的研究顯示此方法比高容量，低強度的有氧運動能夠更有效地在燃燒脂肪和維護，或建立肌肉質量。 ... HIIT在這方面是有點反直覺的，但還是被證明更有效地燃燒脂肪。
在上面的Wiki有簡單說明HIIT的方式: 總運動時間是15-30分鐘 包括warm-up及cool-down
中間交替做低強度及高強度運動(2:1的時間 如60秒vs30秒) 6-8次
強度區分1-10的話 低強度是指強度5-6 高強度是8-9
因為心跳表比較容易取得 可以簡單以心跳速來說50-60%是低強度 85%是高強度
如果你開始對Wiki上說的有興趣 請再讀這一篇"Myths Under The Microscope Part 1: The Low Intensity Fat Burning Zone"
這裡有詳細說明為何HIIT是比較有效率的
簡單的說: 要看脂肪燃燒不能單單只看運動的時候, 剛運動後, 24小時候及長期的效果也是要考慮進去的
我懶得翻譯中文(要翻譯的字句通順不是那麼容易) 所以只列出他的總結的兩點:
• In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
在當下的測試中, 運動中的脂肪氧化傾向在低強度訓練較高，但運動後脂肪氧化和/或能源支出卻是在高強度訓練較大。
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.
在長時期效果的研究，總體上以為維護和/或增加心肺功能及精瘦的肌肉來看，線性高強度和HIIT訓練都優於低強度訓練，且是至少一樣有效的，甚至根據一些研究在減少體脂方面是遠遠好過的 。
另一篇也有列出參考的研究資料
HIIT: High Intensity Interval Training
HIIT所花的時間比較少(但不意味著較輕鬆) 為何這理念不廣被接受?
我的猜想是: 因為輕鬆減重才有賣點 看看坊間這麼多不需要賣力就可以減重的書籍就曉得
然而如果輕鬆減重法可以這麼有效率的話 怎麼還是有這麼多過重的人?
要知道達到50-60% Max HR是很容易的 我在這打打字去倒杯咖啡就是差不多這樣的心跳了
頂多散散步也行 根本不需要起身去做什麼運動 (不相信請全天帶著心跳表)
那就是因為低強度運動並沒有達到virtuoso說的a fat burning engine all the time
而所消耗的卡洛里量少但吃下的卡洛里又沒有減少的情況下 自然減重沒有效率
有興趣的人可以再讀Myths Under The Microscope Part 2 & 3 (Part 1有連結)
[Update]
1. NBC.com 脂肪燃燒問與答
2. 運動後一小時內可否吃東西?
)
)
