http://epsport.ccu.edu.tw/epsport/fitness/show.asp?repno=81&page=1 偶爾會去逛運動生理學網站，但今天才發現這篇文章。 文章中提到，同樣的節食情形，減去同樣的體重下，消耗如下： 脂肪 肌肉 節食 + 舉重 92% 8% 節食 + 有氧 80% 20% 純節食 72% 28% 不知道它所謂的「節食」是指怎樣？ 讓我驚訝的是，純節食與節食加有氧在脂肪 &肌肉的消耗比例上竟然只差8%； 更驚訝的是，重訓竟然這麼有用！！！ (⊙_⊙;) 所以......重訓才是王道？！ 怎麼跟我之前的資訊不一樣 ˋ(′o‵")ˊ 是我誤解這篇文章嗎？ ˋ(′ε‵")ˊ ------補充------ 那篇文章作者的回文中，找到了該篇實驗的文章： 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. 大致翻譯一下......( 小弟英文很差，有錯誤還請鞭小力一點╮(￣﹏￣)╭ ) 靜止代謝率(RMR)是跟非脂肪部位(FFM)有關，而這個實驗是假設重訓在節食的過程中有助 於維持RMR&FFM。 我們隨機找了一群年齡在19~48歲的人並分成三組：節食+重訓組、節食+有氧組、節食組， 在八個禮拜間控制其飲食在70% RMR 或 5150 +/- 1070 kJ/d (x +/- SD)(不會翻@@)， 每週給一次個人的營養建議。重訓組和有氧組每週運動三次(運動內容略)，八週後三組減 的體重差不多都是9KG，重訓組比其他兩組減掉的FFM明顯少很多，而且手的肌肉和握力也 明顯大很多。RMR的明顯下降在各組間沒有差異。有氧組的最高攝氧量增加最多。 結論是，重訓可以明顯地減少FHM的流失，但無法阻止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異很大，但靜止代謝率的減低卻無差異？ (⊙_⊙;) 還請看的懂得原文的大大幫忙 <(_ _)> -- ※ ≦≧ ※ ◆ ▏ ρ ◇ ▏ρ ▆ 在人生的開端與結束，我們全然依賴他人的照顧， ▆ █▆ 為何在人生的中途我們卻疏忽了對他人的關懷--達賴喇嘛 ▆█ ▆▆▅▅▄▄▃▃▂▂▁▁ˍˍ＿＿ˍˍ▁▁▂▂▃▃▄▄▅▅▆Daco▇ --

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