????? : Katch FI, Mcardle WD. 1993.

1
????????????????????
2
????????????????????????????????

• ??????????
• ??????????????????
• ?????????????????????????????????????

3
?????????????????????????????

• ??????????????????????????????? 45
• ?????????????????
• ????????? 75???????? 25?????????
• ????? Katch FI, Mcardle WD. 1993.
• Griffin JC. 1998.

4
???????????????????????????

• 1-3 ?????? ??.?? 0.82 ??. ??? 70 ?????? 5 ?????
  25
• ?????? 11-13 ??.?? 0.23 ??. ??? 19 ?????? 12
  ????? 69
• ?????? 21-24 ??.?? 0.18 ??. ?????? 15 ????? 85
• ????? Katch FI, Mcardle WD. 1993.

5
?????????????

• ??? FFA 30 ??????? 70 ??????????????? Fat
  
• ???-???? CHO 30-50 FFA 50-70
• ???-???? ?????? 1 ??. FFA 90
• ????(60-65vo2max) TG????????????????????? FFA
• ????(65-70vo2max) CHO ????????????????????
• Resting energy exp 5-14 12 ??.
• ????? Katch FI, Mcardle WD. 1993.
• Griffin JC. 1998.

6
High VS Low intensity

• ???? 30 ????
• 240 kcal _at_ 41 fat calories 96 kcal
• ????????? 30 ????
• 450 kcal _at_ 24 fat calories 108 kcal
• ????? Katch FI, Mcardle WD. 1993.

Heyward VH 2006
Heyward VH 2006
Heyward VH 2006
7
High VS Low intensity

• ???? 30 ????
• 240 kcal _at_ 41 fat calories 96 kcal
• ????????? 30 ????
• 450 kcal _at_ 24 fat calories 108 kcal
• ????? Katch FI, Mcardle WD. 1993.

Heyward VH 2006
Heyward VH 2006
Heyward VH 2006
8
High VS Low intensity

• Women 123 lb run 8.5 min/mile
• 10.7 kcal/min, 3 mile, 25.5 min
• 274 kcal
• Run 12 min/mile
• 7.5 kcal/min, 4 mile, 48 min
• 360 kcal
• Duration and total distance more important than
  speedintensity
• Heyward VH 2006

9
?????????????????

• ?????????????????????????
• ????? Resting energy exp (0.45 ??. ????? 35
  kcal/day)
• ????? Griffin JC. 1998.

10

• Diet Ex
• Wt loss 11.8 kg FFM -0.6 kg
• Fat loss 11.2 kg 95
• Diet alone
• Wt loss 9.2 kg FFM -3.3 kg
• Fat loss 5.9 kg 64
• Pavlou KN and et al. 1985 ?????? Heyward VH2006

11

• Diet alone
• DietAerobic Ex
• DietAerobicResistance Ex
• Wt loss 9-10 kg
• Fat loss 69 Diet alone
• 78 DietAerobic Ex
• 97DietAerobicResistance Ex
• Heyward VH 2006

12
Fitness and Fat

• Increased caloric expenditure
• Increased fat mobilization
• Increased fat utilization
• Reduced blood lipids
• Increased lean tissuemuscle

13
Effect of Weight Loss on Intra-abdominal Obesity

• Intra-abdominal fat is a strong predictor of
  metabolic abnormalities, disease, and mortality.
• As little as 20 minutes of daily exercise can
  reduce intra-abdominal fat by 10. Increasing
  exercise to 60 minutes a day can lead to even
  greater reductions (30).
• Reducing daily caloric intake by 400 to 700 kcal
  can cause a 15 to 30 reduction in
  intra-abdominal fat.
• For a given amount of weight loss, exercise
  preserves muscle mass and causes greater
  reductions in total and intra-abdominal fat
  compared to diet-induced weight loss.
• Although reducing body weight causes the greatest
  reduction in intra-abdominal fat, exercise
  training can significantly reduce intra-abdominal
  fat, even when weight is maintained.
•  International Chair on Cardiometabolic Risk.2008

14
Spot reduction?

• Sit up 5004 times in 27 days
• reduced fat cell diameter similar at all three
  sites abdomen -6.4 gluteal -5.0 subscapular
  -3.7
• 20-wk cycling program
• trunk skinfolds -22 extreamity -12.5
• Other prog suprailiac -18 thigh -13
• Heyward VH 2006