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高強度間歇訓練與中等強度訓練對健康老年人心肺功能的影響

訓練花招百百種，什麼樣的訓練才是真正對人體更有幫助呢？

帶大家認識高強度間歇『HITT』及中等強度訓練『MICT』

»高強度間歇（HIIT)：利用最大心率的約80%～95%的高強度運動加上低強度的恢復進行訓練。

»中等強度訓練（MICT)：利用最大心率的50%～75%去做訓練，不安排高低強度交替。

 

隨著年齡增長，人體的心臟功能、血管彈性以及肌肉利用氧氣的能力都可能逐漸下降，因此老年人在進行日常活動時，容易感到疲倦，尤其加上季節變化期間，對於這些系統更是嚴峻的挑戰。

 

因此，運動生理學家在人口老化的現在，提出了幾項對於促進健康可能更有效的方式。

據研究發現：

MICT 組受試者610名中的最大攝氧量平均增加1.22，而 HIIT 組受試者535名則平均增加1.62(單位都是每公斤體重每分鐘的毫升數)。

不過，研究的持續時間來看

»MICT須持續3-6個月才會有較為顯著的改善，小於3個月效果甚微，而單次的運動時間需≥60分鐘才能達到最佳效益。

»HITT≤效果顯著，3-6個月達到最佳訓練效果，然而單次訓練時間僅20-39分鐘即有最大效果。

代表兩種訓練方式都能改善老年人的心肺適能，而 HIIT 的平均改善幅度更大。

除此之外，在直接比較兩種訓練的七篇研究中，HIIT 比 MICT 多改善1.17 mL/kg/min，而且達到統計學上顯著差異。

因此，研究結果支持 HIIT 在提升健康老年人最大攝氧量方面具有更好的效果。

 

但是，這不代表 HIIT 的訓練有效，MICT就無效哦！

研究統合分析也指出：

►長期的MICT的訓練下，能有效增加左心室心機必厚度以及心室末期舒張容積量(白話就是心臟變有力、血液存放更多)，更能有效降低鈣離子滲透性，減少心律不整的情況發生，並且提高I型肌纖維，增加粒腺體數量、提升氧化磷酸化能力；強度相對較和緩，也較容易融入日常生活。

 ►HIIT可以透過交替進行短期高強度運動和低強度恢復來有效啟動線粒體生物發生並抑制炎症因子，從而改善老年人的心肺功能，不過，因為高強度訓練對心肺系統的負荷比較大，如果老年人的運動能力不足，或有尚未控制的慢性疾病，就需要更加謹慎。

 

結論

對老年人實際的幫助是什麼？

♦心臟功能，規律運動可能增加每搏輸出量，也就是心臟每次收縮所打出的血液量，進而提升運動時的心輸出量。

♦血管功能，運動可能改善血管內皮功能與血液循環，讓氧氣更有效率地送到肌肉。

♦骨骼肌功能，規律的有氧訓練可能增加粒線體的氧化能力，讓肌肉更有效率地利用氧氣。

 

高強度間歇訓練與中等強度連續訓練，都能有效改善健康老年人的心肺適能。

只是在最大攝氧量及運動時間方面，HIIT 的效果都在統合分析中優於 MICT。

但也必須考慮到老年人的身體能力、健康狀況及運動安全，這也是我們場館不帶『體驗課』，而是執行檢測的最大原因

檢測能夠清楚明瞭每位客戶的運動能力、健康史、生活史、以及風險管控。

如此一來，才能選擇更適合的訓練方式，並且持續執行，協助老年人甚至是所有年齡層的人維持健康的且美好的生活品質。

 

參考文獻：

 

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