什麼運動最能燃脂？美國醫師帶你看懂減脂科學、生化原理與後燃效應！

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在上一支講減肥基本原理的影片下面有人敲碗想知道減脂的基本原理。所以這支影片我將用醫師的角度，帶你從醣類和脂肪的代謝機制出發，解析不同運動對燃脂效果的差異，並告訴你為什麼中等強度有氧、HIIT（高強度間歇訓練）、自體重量訓練是科學實證最有效的三種減脂運動。 這支影片中我會聊到： 🔬 醣類與脂肪在體內的儲存方式與代謝途徑 ⚡ 為什麼中強度有氧燃脂效果優於低強度或高強度有氧？ 🔁 HIIT 和自體重量的後燃效應（EPOC）如何幫助持續燃脂？ 💉 胰島素敏感度、壓力與睡眠如何影響減脂？ 📊 減脂運動比較總表：運動當下 vs 運動後的燃脂效果 如果你正在減肥，或想用更科學的方法規劃運動，這支影片一定會讓你對「燃脂原理」有更深入的理解，也幫助你找到最適合自己的減脂方式！ 段落標記： 00:00 開場白 00:32 醣類和脂肪代謝平衡 04:49 胰島素耐受度和皮質醇對減脂的影響 07:34 中等強度有氧運動的減脂原理 09:13 高強度間歇訓練的減脂原理 11:13 自體重量訓練 vs 阻力重量訓練的減脂效果差異 12:26 重點整理 14:26 總結 📢 你最常做的減肥運動是哪一種？留言分享你的經驗吧！ 🔔 記得訂閱頻道，獲取更多 醫師視角的健康減重與運動科普！ 參考資料： 1. Brun, Jean-Frédéric, Justine Myzia, Emmanuelle Varlet-Marie, Eric Raynaud De Mauverger, and Jacques Mercier. “Beyond the Calorie Paradigm: Taking into Account in Practice the Balance of Fat and Carbohydrate Oxidation during Exercise?” Nutrients 14, no. 8 (2022): 1605. https://doi.org/10.3390/nu14081605. 2. Brun, Jean-Frédéric, Justine Myzia, Emmanuelle Varlet-Marie, Eric Raynaud De Mauverger, and Jacques Mercier. “Beyond the Calorie Paradigm: Taking into Account in Practice the Balance of Fat and Carbohydrate Oxidation during Exercise?” Nutrients 14, no. 8 (2022): 1605. https://doi.org/10.3390/nu14081605. 3. Chen, Xiaoke, Hui He, Kejia Xie, Lingtao Zhang, and Chunmei Cao. “Effects of Various Exercise Types on Visceral Adipose Tissue in Individuals with Overweight and Obesity: A Systematic Review and Network Meta‐analysis of 84 Randomized Controlled Trials.” Obesity Reviews 25, no. 3 (2024): e13666. https://doi.org/10.1111/obr.13666. 4. Duan, Yehui, Fengna Li, Bie Tan, Kang Yao, and Yulong Yin. “Metabolic Control of Myofibers: Promising Therapeutic Target for Obesity and Type 2 Diabetes.” Obesity Reviews 18, no. 6 (2017): 647–59. https://doi.org/10.1111/obr.12530. 5. Harris, M. Brennan, and Chia-Hua Kuo. “Scientific Challenges on Theory of Fat Burning by Exercise.” Frontiers in Physiology 12 (July 2021): 685166. https://doi.org/10.3389/fphys.2021.685166. 6. Harris, M. Brennan, and Chia-Hua Kuo. “Scientific Challenges on Theory of Fat Burning by Exercise.” Frontiers in Physiology 12 (July 2021): 685166. https://doi.org/10.3389/fphys.2021.685166. 7. Horowitz, Jeffrey F, and Samuel Klein. “Lipid Metabolism during Endurance Exercise.” The American Journal of Clinical Nutrition 72, no. 2 (2000): 558S-563S. https://doi.org/10.1093/ajcn/72.2.558S. 8. Huang, Tian, Huan Feng, Zhengwei Xie, Yubo Wang, Qingchuan Wang, and Zhihua Wang. “Effects of Exercise on Body Fat Percentage and Cardiorespiratory Fitness in Sedentary Adults: A Systematic Review and Network Meta-Analysis.” Frontiers in Public Health 13 (July 2025): 1624562. https://doi.org/10.3389/fpubh.2025.1624562. 9. Khodadadi, Fatemeh, Reza Bagheri, Raoof Negaresh, et al. “The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Journal of Clinical Medicine 12, no. 6 (2023): 2291. https://doi.org/10.3390/jcm12062291. 10. Lee, Eun-Byeol, Oyama Okimitsu, Jiin Ryu, et al. “Greater Excess Post-Exercise Oxygen Consumption and Fat Use Following Calisthenics vs. Oxygen Consumption Matched Steady-State Exercise.” Research Quarterly for Exercise and Sport 96, no. 2 (2025): 382–88. https://doi.org/10.1080/02701367.2024.2410394. 11. Li, Jihai, Liuhong Zang, Sihai Hao, and Hui Wang. “Comparative Efficacy of Different Exercise Types on Body Composition in University Students: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Frontiers in Physiology 16 (April 2025): 1537937. https://doi.org/10.3389/fphys.2025.1537937. 12. Loon, L. J. van, P. L. Greenhaff, D. Constantin-Teodosiu, W. H. Saris, and A. J. Wagenmakers. “The Effects of Increasing Exercise Intensity on Muscle Fuel Utilisation in Humans.” The Journal of Physiology 536, no. Pt 1 (2001): 295–304. https://doi.org/10.1111/j.1469-7793.2001.00295.x. 13. O’Donoghue, Grainne, Catherine Blake, Caitriona Cunningham, Olive Lennon, and Carla Perrotta. “What Exercise Prescription Is Optimal to Improve Body Composition and Cardiorespiratory Fitness in Adults Living with Obesity? A Network Meta‐analysis.” Obesity Reviews 22, no. 2 (2021): e13137. https://doi.org/10.1111/obr.13137. 14. Panissa, Valéria L. G., David H. Fukuda, Victor Staibano, Marcelo Marques, and Emerson Franchini. “Magnitude and Duration of Excess of Post‐exercise Oxygen Consumption between High‐intensity Interval and Moderate‐intensity Continuous Exercise: A Systematic Review.” Obesity Reviews 22, no. 1 (2021): e13099. https://doi.org/10.1111/obr.13099. 15. Ranallo, Romolo F., and Edward C. Rhodes. “Lipid Metabolism During Exercise.” Sports Medicine 26, no. 1 (1998): 29–42. https://doi.org/10.2165/00007256-199826010-00003.