Exercise for
Weight loss

肥胖及
運動修身

我們需要多少運動才可減肥？

研究人員對320名停經婦女進行對照實驗，隨機分配每周5天45分鐘中度至強度帶氧運動，或列入不須運動。大多數女性研究開始時都是超重或肥胖。一年後，與非運動者相比，運動者的體重，體脂和腹部脂肪顯著減少¹。

1. Friedenreich CM, Woolcott CG, McTiernan A, et al. Adiposity changes after a 1-year aerobic exercise intervention among postmenopausal women: a randomized controlled trial. Int J Obes (Lond). 2010.

中年發福

有充分證據證明，保持活躍可幫助緩減或避免“中年發福”²。

2. Pescatello LS, VanHeest JLPhysical activity mediates a healthier body weight in the presence of obesityBritish Journal of Sports Medicine 2000;34:86-93.

強度運動比緩步跑能更有效控制體重^3,4

3. Mekary RA, Feskanich D, Hu FB, Willett WC, Field AE. Physical activity in relation to long-term weight maintenance after intentional weight loss in premenopausal women. Obesity (Silver Spring). 2010; 18:167-74.
4. Lusk AC, Mekary RA, Feskanich D, Willett WC. Bicycle riding, walking, and weight gain in premenopausal women. Arch Intern Med. 2010; 170:1050-6.

真正減肥的秘訣

運動與戒口

運動可促進減肥，但須與低卡路里飲食結合效果最佳⁵。

5. U.S. Dept. of Health and Human Services. 2008 Physical Activity Guidelines for Americans; 2008. Accessed January 30, 2012.

不戒口減肥

如不控制卡路里攝取，需要長時間運動或以高強度運動來減肥^5,6,7。

6. Slentz CA, Aiken LB, Houmard JA, et al. Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. J Appl Physiol. 2005; 99:1613-8.
7. McTiernan A, Sorensen B, Irwin ML, et al. Exercise effect on weight and body fat in men and women. Obesity (Silver Spring). 2007; 15:1496-512.

總結 JAMA研究證實正常體重女性，每天需要相當於一小時中度至強度運動才能維持穩定體重⁸。

8. Lee IM, Djousse L, Sesso HD, Wang L, Buring JE. Physical activity and weight gain prevention. JAMA. 2010; 303:1173-9.

Follow Us on Facebook

成為我們的大家庭

探訪我們的Facebook頁面