在一个单一的训练组中,两个 Tabata 周期最大限度地提高了男性大学生过重/肥胖的运动后的脂肪氧化
Zhuoyue Cheng1, Lixia Liu1, Yanbai Han1
1College of Physical Education and Health, Guangxi Normal University, Guilin, Guangxi, 541006, China.
Scientific reports
|September 30, 2025
概括
两个塔巴塔循环,一种高强度间歇训练方法,最大限度地氧化脂肪以减肥. 这种最佳体积可以提高恢复期间的脂肪燃烧,而不会增加与更长时间相比的总体能源消耗.
科学领域:
- 运动生理学 运动生理学
- 代谢健康 代谢健康
- 运动科学 运动科学 运动科学
背景情况:
- 塔巴塔训练的特点是20秒的最大努力,然后是10秒的休息,已知可以提高能量消耗和脂肪氧化.
- 确定 Tabata 体重管理训练的最佳持续时间对于最大限度地发挥其益处至关重要.
研究的目的:
- 为了确定最有效的 Tabata 训练量来促进超重/肥胖年轻男性的减肥.
- 为了比较单,双和三次 Tabata 循环对脂肪氧化和恢复过程中的能量消耗的影响.
主要方法:
- 32名超重或肥胖的男性大学生接受了三次测试,每次隔一周.
- 每次会议都包括一个,两个或三个 Tabata 周期,周期和测试之间有 10 分钟的恢复间隔.
- 在最后一个周期和30分钟的恢复期内监测气体交换,以计算基板氧化和能源支出.
主要成果:
- 两个和三个 Tabata 循环在最初的 10 分钟恢复期间显著增加了脂肪氧化,而不是单个循环.
- 在30分钟的恢复期内,两次 Tabata 循环显示,与一次和三次循环相比,总体脂肪氧化显著增加.
- 在恢复阶段,在不同 Tabata 容量中没有观察到能源消耗的显著差异.
结论:
- 两个 Tabata 周期代表了在恢复期间最大限度地氧化脂肪的最佳训练量.
- 这种最佳体积可以实现增强脂肪燃烧以减肥,而不会相应增加总能耗.
- 这些发现提供了基于证据的建议,以有效地利用 Tabata 训练来控制体重.
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