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6주간의 고강도 간헐적 트레이닝이 20대 과체중 남성의 신체구성, 유산소 운동능력, 심혈관기능 및 혈액성분에 미치는 영향

Effects of 6 Weeks of High Intensity Intermittent Training on Body Composition, Aerobic Capacity, and Blood Variables in Overweight Males

김예영|이만균|김경진
국민체육진흥공단 한국스포츠과학원 (Korea Institute of Sport Science)|2016.03|체육과학연구 (Korean Journal of Sport Science)|제27권 제1호|pp. 37-52|DOI 10.24985/kjss.2016.27.1.37

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참고문헌

키워드

body composition혈중지질신체구성cardiovascular functioninsulin resistance인슐린 저항성aerobic exercise심혈관기능유산소 운동능력blood lipid.고강도 간헐적 트레이닝high intensity training
주제분류체육

초록

이 연구는 6주간 실시한 고강도 간헐적 트레이닝(high-intensity intermittent training: HIIT)과 중강도 지속적 트레이닝(moderate-intensity continuous training: MICT)이 20대 과체중 남성의 신체구성, 유산소 운동능력, 심혈관기능 및 혈액성분에 미치는 영향을 규명하는데 목적이 있다. 이 연구의 대상자는 체질량지수 25 kg·m-2 이상의 20대 과체중 남성 29명이었으며, 이들을 HIIT집단(n=11), MICT집단(n=10), 그리고 통제집단(n=8)에 무선 할당하였다. HIIT집단은 6주간 주 3회, 일일 25분 운동을 실시하였고, MICT집단은 동일한 기간 동안 주3회, 일일 33분 운동을 실시하였으며, 두 운동 간 에너지 소비량을 동일하게 하였다. 통제집단은 동일한 처치 기간 동안 특별한 처치 없이 평소의 생활 습관을 유지하도록 하였다. 처치 전·후에 신체구성, 유산소 운동능력, 심혈관기능, 인슐린 저항성, 그리고 혈중지질을 측정한 후 반복 이원변량분석을 이용하여 집단 간, 그리고 시기 간에 비교하였다. 이 연구의 주요 결과는 다음과 같다. 1) HIIT집단에서 체중, BMI, 체지방량, 그리고 허리-엉덩이둘레비가 유의하게 감소되었다. 2) VO2max, VEmax, 그리고 최대운동부하검사 시 탈진까지 소요된 시간에서 집단과 시기의 상호작용이 유의하게 나타났으며, HIIT 집단의 수치가 다른 두 집단에 비해 유의하게 높은 것으로 나타났다 3) HIIT집단에서만 수축기 혈압이 유의하게 감소되었으며, 안정시 심박수는 감소하는 경향이 나타났다. 4) 인슐린 저항성과 관련된 모든 변인에서 통계적으로 유의한 변화가 나타나지는 않았으나, 공복 인슐린과 HOMA-IR이 HIIT집단에서만 개선되는 경향을 보였다. 5) 혈중 지질과 관련된 모든 변인에서 통계적으로 유의한 변화가 나타나지 않았으나, HDL-C와 TG가 HIIT집단에서만 개선되는 경향을 보였다. 이상의 결과를 종합하면, 6주간의 HIIT 처치가 MICT에 비하여 유산소 운동능력과 심혈관기능의 향상에 더 긍정적인 영향을 미쳤으며, 신체구성, 인슐린 저항성 및 혈중 지질의 개선 가능성이 제시되었다.

Abstract

The primary purpose of this study was to investigate the effects of 6 weeks of high-intensity intermittent training (HIIT) and moderate-intensity continuous training (MICT) under relatively equal energy expenditure on body composition, aerobic capacity, cardiovascular function, insulin resistance, and blood lipid profiles in 20s overweight males. Twenty-nine males were randomized into one of the following groups: HIIT group (n=11), MICT group (n=10), and control group(n=8). Subjects in HIIT group completed 6 weeks of training for 25 min/sessions, three times/wk, and subjects in MICT group exercised for 33 min/session to equalize the energy expenditure with HIIT group. Subjects in control group were asked to maintain their normal life pattern during the same intervention period. Data were analyzed using two-way repeated measures ANOVA with post hoc test. Main results of the present study were as follows: 1) Body weight, BMI, fat mass, and WHR decreased significantly in HIIT group. 2) VO2max, VEmax, and time to exhaustion increased significantly in HIT group. 3) SBP decreased significantly in HIIT group and HRrest was tended to decrease in HIIT. 4) Fasting plasma insulin and HOMA-IR were tended to decrease in HIIT, but the changes failed to reach the statistically significant level. 5) HDL-C and TG were tended to improve in HIIT, but the changes failed to reach the statistically significant level. Results indicate that high intensity intermittent exercise training is more beneficial in aerobic capacity and cardiovascular function. It was also suggested that 6 weeks of aerobic exercise training in either high intensity intermittent or moderate intensity continuous was not sufficient enough to induce changes in body composition, insulin resistance and blood lipid profiles.

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