http://epsport.ccu.edu.tw/epsport/fitness/show.asp?repno=81&page=1 偶尔会去逛运动生理学网站，但今天才发现这篇文章。 文章中提到，同样的节食情形，减去同样的体重下，消耗如下： 脂肪 肌肉 节食 + 举重 92% 8% 节食 + 有氧 80% 20% 纯节食 72% 28% 不知道它所谓的「节食」是指怎样？ 让我惊讶的是，纯节食与节食加有氧在脂肪 &肌肉的消耗比例上竟然只差8%； 更惊讶的是，重训竟然这麽有用！！！ (⊙_⊙;) 所以......重训才是王道？！ 怎麽跟我之前的资讯不一样 ˋ(′o‵")ˊ 是我误解这篇文章吗？ ˋ(′ε‵")ˊ ------补充------ 那篇文章作者的回文中，找到了该篇实验的文章： Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Geliebter A, Maher MM, Gerace L, Gutin B, Heymsfield SB, Hashim SA. Obesity Research Center, St Luke's-Roosevelt Hospital, Columbia University College of Physicians and Surgeons, New York, NY 10025, USA. [email protected] Given that resting metabolic rate (RMR) is related largely to the amount of fat-free mass (FFM), the hypothesis was that strength training, which stimulates muscle hypertrophy, would help preserve both FFM and RMR during dieting. In a randomized controlled intervention trial, moderately obese subjects (aged 19-48 y) were assigned to one of three groups: diet plus strength training, diet plus aerobic training, or diet only. Sixty-five subjects (25 men and 40 women) completed the study. They received a formula diet with an energy content of 70% of RMR or 5150 +/- 1070 kJ/d (x +/- SD) during the 8-wk intervention. They were seen weekly for individual nutritional counseling. Subjects in the two exercise groups, designed to be isoenergetic, trained three times per week under supervision. Those in the strength-training group performed progressive weight-resistance exercises for the upper and lower body. Those in the aerobic group performed alternate leg and arm cycling. After 8 wk, the mean amount of weight lost, 9.0 kg, did not differ significantly among groups. The strength-training group, however, lost significantly less FFM (P < 0.05) than the aerobic and diet-only groups. The strength-training group also showed significant increases (P < 0.05) in anthropometrically measured flexed arm muscle mass and grip strength. Mean RMR declined significantly, without differing among groups. Peak oxygen consumption increased the most for the aerobic group (P = 0.03). In conclusion, strength training significantly reduced the loss of FFM during dieting but did not prevent the decline in RMR. 大致翻译一下......( 小弟英文很差，有错误还请鞭小力一点╮(￣﹏￣)╭ ) 静止代谢率(RMR)是跟非脂肪部位(FFM)有关，而这个实验是假设重训在节食的过程中有助 於维持RMR&FFM。 我们随机找了一群年龄在19~48岁的人并分成三组：节食+重训组、节食+有氧组、节食组， 在八个礼拜间控制其饮食在70% RMR 或 5150 +/- 1070 kJ/d (x +/- SD)(不会翻@@)， 每周给一次个人的营养建议。重训组和有氧组每周运动三次(运动内容略)，八周後三组减 的体重差不多都是9KG，重训组比其他两组减掉的FFM明显少很多，而且手的肌肉和握力也 明显大很多。RMR的明显下降在各组间没有差异。有氧组的最高摄氧量增加最多。 结论是，重训可以明显地减少FHM的流失，但无法阻止RMR的降低。 翻完後，自己反而看不太懂 ><" 非脂肪部分流失的量差异很大，但静止代谢率的减低却无差异？ (⊙_⊙;) 还请看的懂得原文的大大帮忙 <(_ _)> -- ※ ≦≧ ※ ◆ ▏ ρ ◇ ▏ρ ▆ 在人生的开端与结束，我们全然依赖他人的照顾， ▆ █▆ 为何在人生的中途我们却疏忽了对他人的关怀--达赖喇嘛 ▆█ ▆▆▅▅▄▄▃▃▂▂▁▁ˍˍ＿＿ˍˍ▁▁▂▂▃▃▄▄▅▅▆Daco▇ --

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