本研究目的在探討營養教育課程和有氧運動對減重之影響程度。以16位（13女3男）身體質量指數(body mass index, BMI)大於24 kg/平方公尺的劍潭社區居民為研究對象，帄均年齡46.85±11.82歲，BMI為28.66±3.26 kg/平方公尺，課程介入前、後均接受基本生理值及體適能項目的測詴。介入3個月的營養教育和團體有氧運動之減重課程，每週進行2次、每次60分鐘的有氧舞蹈，運動強度為最大心跳率的55~89%，加上2次自行運動，且進行飲食紀錄。所有檢測值以相依樣本t-test進行統計分析。結果發現，三個月內總共減少42330大卡，飲食減少占25600大卡，運動消耗占16730大卡，帄均每人減重5.65公斤。體脂肪率、BMI、腰圍等顯著減少(p<.05)，但腰臀圍比未達顯著差異(p>.05)，仰臥起坐、坐姿體前彎和三分鐘登階等均達顯著改善(p<.05)。這種結合營養教育課程和有氧運動之減重課程，對於減重結果的影響，由於飲食是每日進行而運動則是每週四次，故飲食占總減少熱量的60.63%，而運動占總減少熱量的39.37%，除此之外，這種減重課程也可以改善體適能。

The purpose of this study was to explore the contribution to weight loss due to the nutrition courses and aerobic exercises. Subjects included 16 inhabitants (13 women, 3 men) from the Jian-tan community and the average body mass index (BMI) was more than 24 kg/m^2, the age range is 46.85±11.82 years old, and the BMI index is 28.46±3.35 kg/m^2. All subjects' physiology and fitness status were measured twice, before and after the intervention period. The 3-months intervention included nutrition courses and aerobic exercises (twice a week, 60 minutes per session, at 55% to 89% of maximum heart rate), and 2 times of individual exercise. All subjects were asked to record their food intake. The statistics were analyzed with paired t-test. The result was the loss of total 42330 calories from all subjects, which summed up by 25600 calories due to nutrition courses and 16730 calories due to exercises. The average weight loss was 5.49 kg per person. All the subjects’ body fat percentage, BMI, waist measurement, sit-up counts, sit and reach length, and 3-minute-step test results were significantly improved, except the waist-hip ratio. The combination program of nutrition courses and aerobic exercise not only helped the weight lose (60.63% reduce due to the nutrition courses, and 39.37% reduce due to exercises), but also increased over all subjects' body fitness.

攝取知識; 耐力運動; 身體組成

Nutrition courses; Aerobics; BMI