探討運動與β－腦內啡之相互作用關係

Abstract

規律運動能帶來多項好處如：心肺功能改善和生理效能的提高進而促進身體健康。當從事長時間運動時體內中肌肉的糖原用盡，只剩下氧氣，此時腦中便會分泌出類似天然嗎啡的物質稱之腦內啡（endorphin），其分子結構與嗎啡相似，它會在體內流動，具有幫助放鬆進而控制情緒和相似有止痛（analgesia）作用和幸福感（a sense of well-being）。相關文獻指出：高強度短時間至中高強度長時間有氧運動皆會造成血漿腦內啡濃度增加。同時，運動會使腦內啡水平提升產生「跑步者的愉悅感」（runner's high）的現象。故藉由本文相關文獻整理之結果建議：運動時須規劃適當的運動時間與強度70% VO2（下標 max）以上之運動強度並持續30分鐘以上之有氧運動，會促使運動時或運動後腦內啡分泌增多來促進身心愉悅，因而增進運動持續性，進一步獲得規律運動所帶來之益處。

Regular exercise can bring a number of benefits such as: Heart and lung function improvement and physical performance improved further promote health. When engaged in prolonged exercise, muscle glycogen in the body exhausted, only oxygen, the brain will secrete natural morphine-like substances commonly known as endorphins, its molecular structure similar to morphine, which in the body flow, with the help relax, and thus control their emotions and similar analgesia and a sense of well-being. Related literature indicates that: high-intensity short-term to a long time in the high-intensity aerobic exercise is will cause the increase in plasma endorphin concentrations. At the same time, the exercise enable the level of endorphins to enhance the pleasure have a ”runner's high” phenomenon. Therefore, by the results of this literature review recommendations: exercise required to plan appropriate exercise time and intensity of exercise intensity above 70% VO2(subscript max)and aerobic exercise for 30 minutes or more will lead to the exercise or after exercise endorphin secretion increased to promote mental and physical pleasure and therefore enhance the Aerobic exercise continues, and further bring the benefits of regular exercise.