（一）結論
本研究主要探討 60 分鐘的固定強度跑步與遞減強度跑步，其能 量消耗、脂肪代謝與其他生理指標的變化。在運動中，CIE 的攝氧量 上升而GDE 則下降。能量消耗方面為 CIE 較多，但脂肪利用兩者並 無差異。同樣的在 EPOC 方面，CIE 雖然較多，但其中以脂肪為來源 的部分兩者並沒有差異。兩種模式的運動均隨運動持續時間的增加而 提升脂肪利用。簡言之，若以脂肪消耗為目標，GDE 與 CIE 效果是 相當的。
遞減強度的模式雖然在脂肪利用的效果並無較佳，但由於強度降 低，個體可以較輕鬆的從事長時間的運動，此模式可能有助於運動參 與者延長更多的運動持續時間。更重要的是運動持續時間的延長對累 積的脂肪總消耗量是有正面幫助的。
在運動強度方面，本研究中以降低攝氧量的 5 %為遞減強度的設 定，在實際上的速度約下降0.4 mile 左右，足以讓個體有持續的動力，
而不至於感到愈來愈吃力而停止運動。對非專業運動員的ㄧ般大眾是
適合的運動模式。
（二）建議
相同的運動持續時間下，遞減強度運動與固定強度運動的脂肪代 謝量相當，這樣的研究結果可以提供給民眾多一項選擇，尤其是體力 較差、不喜歡運動、剛開始從事運動與肥胖者等對象。遞減強度模式 的優勢是可以較輕鬆的完成長時間運動，並且脂肪代謝量與固定強度 是相當的。因此，遞減強度模式是可以較容易執行運動，也有鼓勵人 們參與運動的效果。這樣的模式不僅具有實際應用上的價值，且能吸 引更多民眾投入運動的行列。
在遞減強度模式的研究中，建議可針對遞減強度的多寡與更廣大 的族群再做更深入的研究，未來也可將其設計完善的運動計畫，推廣 並應用於有減肥需求之大眾。
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附錄一 受試者須知
附錄二 受試者參與同意書
受試者編號：________
研究單位： 國立臺灣師範大學體育系
研究計劃名稱： 遞減強度的長時間持續跑步對脂肪代謝的影響 研究生：陳奐杰 聯絡電話：0929-627399 指導教授：謝伸裕
受試者姓名： 性別： □男 □女 年齡： 歲
出生年月日： 年 月 日 聯絡電話：
通訊地址：
緊急聯絡人： 緊急聯絡人電話：
一、研究目的
探討遞減強度的長時間跑步對於脂肪代謝變化的影響。進行兩種不 同模式，分別是遞減強度與固定強度的60分鐘跑步，藉以觀察脂肪代謝、
能量消耗與其他生理指標之變化。
二、研究流程
先前測驗部份
(1) 測量受試者身高、體重、身體質量指數、安靜心跳率、
安靜攝氧量、身體組成。
(2) 最大攝氧量測驗(V•O2max)、無氧閾值(AT)與最大心率(HRmax)。
正式實驗部分
(1) 受試者以跑步機進行兩次60分鐘跑步運動。
(2) 固定強度與遞減強度兩種模式的運動，中間至少間隔7天。
三、檢測項目 (一) 採氣分析：
攝氧量、呼吸交換率與運動後超額耗氧量(excess post exercise oxygen comsumption, EPOC)
(二) 自覺努力程度(rating of perceived exertion, RPE) (三) 心率
附錄三 受試者健康調查表
附錄四 運動強度自覺努力程度量表
6 7 very, very light (非常非常輕鬆)
8 9 very light (非常輕鬆)
10 11 fairly light (輕鬆)
12 13 somewhat hard (有些吃力)
14 15 hard (吃力)
16 17 very hard (非常吃力)
18 19 very, very hard (非常非常吃力)
20
(Borg, 1982)
個人小傳
姓 名：陳奐杰
出生日期：69 年 9 月 17 日 出 生 地：台灣省台南市
學 歷：國立台灣師範大學 體育學系碩士班 國立東華大學 運動與休閒學系畢業 經 歷：台南市籃球委員會 裁判
花蓮縣籃球委員會 裁判 花蓮縣籃球協會 裁判
臺北市啟新診所 運動保健師
亞歷山大健康休閒俱樂部 中和分部 運動指導員 學術團體：華人運動生理暨體適能學者學會會員
證照：中華民國B 級籃球裁判 中華民國 C 級籃球教練
中華民國 C 級拔河裁判、教練 中華民國 C 級棒球裁判、教練 中華民國紅十字會急救証 術科專長：籃球