| 摘要: | 背景：壺鈴訓練是目前健身愛好者與運動員肌力訓練的一項新選擇。壺鈴源自俄羅斯，研究指出透過壺鈴訓練可有效增強肌肉勁度、肌耐力與有氧能力，並且是降低體脂的訓練方法。然而，壺鈴訓練搭配高海拔訓練面罩對改善長時間有氧心肺能力效果的相關研究仍有待商榷。目的：本研究旨在探討八週高強度間歇壺鈴訓練搭配低氧訓練面罩對大專男子橄欖球選手有氧能力之影響。方法：招募12名大專男性公開組橄欖球選手為受試對象，依據重複量數與平衡次序分成二組：6名間歇壺鈴訓練組為實驗組 (年齡為 20.3 ± 1.6 歲，身高為172.7 ± 6.1公分，體重為86.9 ± 10.3公斤) 與6名無訓練為控制組 (年齡為20.8 ± 1.3歲，身高為169.2 ± 6.3公分，體重為75.8 ± 7.5 公斤)，進行每週3次，連續8週。統計方式採二因子混合設計 (two-way ANOVA, mixed design) 比較壺鈴組與控制組為自變項對受試者訓練前後之有氧能力 (乳酸堆積點、無氧閾值及最大攝氧量測驗) 為依變項的差異情形；透過相依樣本t考驗分析訓練前後，身體脂肪百分比的變化情形；顯著差異標準設為α=0.05。結果：經過8週訓練後，實驗組與控制組兩組間的前後測有氧能力 (乳酸堆積點、無氧閾值及最大攝氧量) 皆無顯著差異，但均具有進步的趨勢。透過不同組別獨立樣本單純主要效果檢定結果可知，接受壺鈴訓練組在最大攝氧量的結果優於控制組。此外，壺鈴訓練組則可有效降低體脂肪率 (t=3.20, p=0.024<0.05)。結論：透過8週高強度間歇壺鈴訓練搭配高海拔訓練面罩可提升大專男子橄欖球選手最大攝氧量表現與降低體脂肪率。
關鍵詞：最大攝氧量、循環訓練 、心跳率、身體脂肪百分比
Background: Kettlebells developed in Russia and the popularity in fitness circles and strength training for athletes continues to rise. The current literatures related to the irrefutable benefits of typical kettlebell exercises have been established such as improving muscular stiffness, strength and endurance, and the method of decreasing the body-fat. Despite the recent emergence of kettlebell training, there is little documentation so far concerning the physiological effects of TABATA kettlebell training routines using this device. Purpose: This study discerned the effects of the high-intensity interval kettlebell training with elevation training mask (KTETM) on the aerobic capacity and as well as document the body-fat response of male collegiate rugby players. Methods: Twelve collegiate male rugby players were recruited and randomly distributed and undergo two different configurations of physical conditioning: kettlbell training with elevation training mask (KTETM) (Age: 20.3 ± 1.6 years old, height: 172.7 ± 6.1 cm, weight: 86.9 ± 10.3 kg, N=6) and no training (NT) (Age: 20.8 ± 1.3 years old, height: 169.2 ± 6.3 cm, weight: 75.8 ± 7.5 kg, N=6). After signing the inform consent form for this study, the physical activity readiness questionnaire (PAR-Q) and Maximum Oxygen Uptake were accessed for the selected subjects prior to and after the study. Repeated measures two-way analysis of variance (ANOVA), mixed design was used to exam the differences between two configurations: KTETM and NT as independent variables and aerobic abilities (VT1-lactate accumulation, VT2-anaerobic threshold and V̇O2max) as dependent variables. The paired-samples t-test was used to understand whether there was a difference in rate of body-fat before and after an eight-week KTETM program. Results: There was no significant difference before and after the test of aerobic abilities (VT1-lactate accumulation, VT2- anaerobic threshold and V̇O2max) between KTETM and NT (point, and maximal oxygen uptake); but showing the progressive trend. The simple main effect, independent sample analysis was shown that KTETM improved better than NT in V̇O2max. Otherwise, KTETM can reduce the rate of body fat effectively (t=3.20, p=0.024<0.05). Conclusion: Through conducting the 8-week high-intensity interval kettlebell training with elevation training mask, it can effectively improve the performance of maximum oxygen uptake and reduce body fat rate for male collegiate rugby players.
Keywords: Maximum oxygen uptake, circuit training, heart rate, body fat |
