【大家健康 2010.07 文／吳宜亭】
想靠運動來減肥，心中卻出現許多疑問，
到底做哪一種運動消耗卡路里的效果最好？
什麼強度的運動最能預防復胖？
就讓專家教你正確的運動減重方法！
Ｑ少吃比多動，更有助減肥？
正解》前衛生署桃園醫院肥胖防治中心主任，目前自行開業的蕭敦仁醫師表示，很多人減肥時會特別壓抑食量，的確減肥期間，少吃最重要，這時運動扮演輔助的效果。不過，成功減肥後，想要不復胖，繼續維持身材，運動就變得比少吃還重要！
Ｑ有氧運動、無氧運動
哪個能打造窈窕身材？
正解》「有氧運動」就是運動時會大量消耗氧氣的運動，簡單來說，運動完會氣喘噓噓的就是有氧運動。研究發現，即使體適能差的人，只要持續做10分鐘的有氧運動，就能增進心血管健康。有氧運動包含快走、跑步、騎腳踏車、游泳和跳舞等。
相對於有氧運動，「無氧運動」（也就是重量訓練）是指可增加肌肉（瘦肉組織），改變基礎代謝率的運動，如：仰臥起坐、舉重、伏地挺身等。
大多數的有氧運動每分鐘消耗的熱量要比重量訓練來的多，但重量訓練也是減肥重要的一環，因為重量訓練可在運動時消耗熱量，雖然會產生乳酸，感覺肌肉酸痛，但也會刺激肌肉生成，進而提高基礎代謝率，有助於促進新陳代謝。
因此，建議在「減肥初期多做有氧運動，」增加卡路里和脂肪的燃燒，此時可以看出體重減輕。「當使用有氧運動減重約8週後，可以嘗試無氧運動（重量訓練），」此時會增加肌肉，有助於之後提升基礎代謝率。每增加0.5公斤的肌肉，身體每天就會多消耗50卡以上的卡路里。
蕭敦仁進一步指出，不建議減肥一開始就做重量訓練是因為擔心生出肌肉，會抵銷減肥的重量，導致減肥者的淨體重不變，使得減肥的心情受挫。
定期的重量訓練可增加瘦肉組織（肌肉），而肌肉比起脂肪能燃燒更多的熱量。前振興醫院營養師謝宜芳也補充，重量訓練還可減少鈣質流失，間接減低骨質疏鬆的機率。
Ｑ 運動能提高多少代謝率？
正解》規律的運動是提高新陳代謝率最好的方法。研究顯示，激烈且費力的運動可提高心律、新陳代謝率、能量消耗，而且效果可長達好幾個小時。而規律的無氧運動（重量訓練）也會讓基礎代謝率增加15％。
Ｑ 何時是運動減肥最佳時段？
正解》曾有調查發現，訓練運動員的的巔峰時間是傍晚，這時候的體溫、心跳率、反應時間、柔軟度都處於最佳狀態，顯示傍晚時，身體較能適應訓練。
即便如此，如果習慣早起，也可在吃早餐前，利用這段身體燃燒脂肪的速率較高的時段，做暖身後再做散步等運動。為何這段時間燃脂效率高？這是因為約有12小時未進食，身體不能用最近一餐攝取的碳水化合物當燃料，會傾向使用血液中的脂肪作為動能。
蕭敦仁提醒，正餐前運動有助燃燒脂肪，但如果有血糖低的問題，不適合在正餐前運動。最好在兩餐之間運動，此時較不會血糖過低，能減少昏倒等意外的發生。
Ｑ 短而劇烈的運動
比和緩運動更能控制體重？
不一定！短時間的劇烈運動比較能夠融入生活，也較易維持下去。但對於運動會增加食慾的人來說，長而和緩的運動可能較為適合。
謝宜芳分析，運動後會非常餓的人是胰島素分泌不平均，因此需要時間養成習慣，最好耐著性子進行長而和緩的運動。譬如吃完東西後散步30 分鐘，這樣也較不會讓久坐者復胖，當然，快走也有效。
Ｑ 上班空檔做哪些小運動
可消耗卡路里？
正解》上下跳躍一分鐘可消耗7卡，踏步運動一分鐘可消耗9卡。如果雙手雙腳都用到，能消耗更多卡路里。建議除了上班時偷空運動，下班後或假日去快走或划船，運動的部位更多，會比騎腳踏車消耗熱量的效果更好，要爬坡的快走又更好。
Ｑ 運動要超過30分鐘
才能有效燃脂？
正解》學理上來說，運動時會同時用到碳水化合物和脂肪當成燃料。運動初期，會燃燒較多的碳水化合物，但是20分鐘過後，燃燒脂肪的比例增加。長時間超過1小時的運動，需要靠脂肪提供80％的能量。也因此，專家建議運動一定要超過30分鐘才有效果。即使是在做家事，只要持續消耗能量，身體都會改用脂肪來做為動作的燃料。
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