HIIT和MICT游泳运动对肥胖男大学生减脂效果的影响

Effect of HIIT and MICT Swimming Exercises on Fat Reduction of Obese Male College Students

目的:通过对比12周HIIT游泳运动和MICT游泳运动在相同训练量、训练时间情况下肥胖男大学生的身体成分和糖脂代谢指标的变化,为肥胖男大学生提供有效减脂的运动处方提供参考方案。方法:选取24名肥胖男大学生(24≤BMI≤28)作为实验对象,随机分为两组,每组12人,进行为期12周,每周4次的游泳运动干预。其中,实验1组的训练手段为高强度间歇(HIIT)游泳训练,实验2组的训练手段为中强度耐力(MICT)游泳训练。两组实验训练量和训练时间保持一致,仅训练手段不同。结果:对比实验前后两组肥胖男大学生身体成分指标发现,HIIT游泳训练组和MICT游泳训练组在体重、BF%、FM、WC、BMI方面较实验前明显降低;在糖脂代谢指标方面,HIIT游泳运动在TG和FBG方面效果更卓越。结论:为期12周,每周4次的HIIT和MICT游泳运动对肥胖男大学生身体成分、糖脂代谢指标均有积极影响,但HIIT游泳运动减脂效果更卓越,其耗时短、效率高的特点更适合肥胖男大学生减脂使用。

Objective:This study compared the changes of body composition and glucose and lipid metabolism indexes of obese male college students under the same training amount and training time of 12-week HIIT swimming exercise and MICT swimming exercise,so as to provide an effective exercise prescription reference program for fat reduction in obese male college students.Methods:A total of 24 obese male college students(24≤BMI≤28)were randomly divided into two groups of 12 people in each group,and the swimming exercise intervention was carried out for 12 weeks and four times a week,of which the training method of the experimental group 1 was high-intensity intermittent(HIIT)swimming training,and the training method of the experimental group 2 was moderate intensity endurance(MICT)swimming training.The training volume and training time of the two sets of experiments are consistent,but the training methods are different.Results:By comparing the body composition indexes of the two groups of obese male college students before and after the experiment,it was found that the weight,BF%,FM,WC,BMI of the HIIT swimming training group and the MICT swimming training group were significantly lower than those before the experiment;In terms of carbohydrate and lipid metabolism indicators,HIIT swimming exercise is more effective in TGand FBG.Conclusion:HIIT and MICT swimming exercise,which lasts for 12 weeks and four times a week,have a positive impact on the body composition and glucose and lipid metabolism indexes of obese male college students,but HIIT swimming exercise is more effective in reducing fat,and its characteristics of"short time and high efficiency"are more suitable for obese male college students to reduce fat.