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健身房开空调会影响减肥效果吗?

2022-06-01家居

开空调有利于减脂

开空调对减脂是有利的，这有大量证据。

有人仅仅把原因归结为运动量和总热量，认为开空调能让人保持持续运动，消耗更多的热量。

这是肤浅和错误的，因为 即便在同样的运动量下、同样的总热量消耗下，凉爽的温度也会消耗更多的脂肪。

一、高温阻碍脂肪氧化，影响体能

『脂肪燃烧』用正规一点的话来说叫做『脂肪氧化』，大家再看到这几个字的时候不要觉得疑惑和陌生，氧化和燃烧的含义比较类似。

提升脂肪氧化水平的因素很多，比如运动。运动强度是影响脂肪氧化的主要因素之一 [1] ：中等强度（最大摄氧量的40%至60%）时通常会获得最大脂肪氧化速率 [2] 。其他因素，如运动持续时间、运动前进食 [3] 、咖啡因 [4] 和其他一些物质 [5] 的使用，甚至性别 [6] ，也都能一定程度改变运动期间的脂肪氧化。

还有个影响脂肪氧化的重要因素很少被人关注，那就是温度——较高的环境温度下进行有氧和耐力运动，会削弱预期的减脂效果。

第一个典型研究是Febbraio等人1994年的 [7] 。

Febbraio等人对具有耐力训练经验的男性研究发现，进行70%最大摄氧量的40分钟自行车运动，在高温下进行，相对低温下进行来说，脂肪氧化减少25%，糖类氧化增加31%；对于减脂来说，这就比较糟糕了。

在该研究中，他们用的是一种叫呼吸交换率（RER）的技术进行测量：RER=VCO2/VO2，也就是呼出的二氧化碳和消耗氧气的之比。

因为动物同时氧化脂肪和碳水来供能 [8] [9] [10] ，并且根据体内氧化脂肪和碳水的比例不同，所吸入的氧气和呼出的二氧化碳的比例也不同 [11] [12] [13] 。如果只氧化脂肪供能，二氧化碳与氧气消耗之比为0.7；如果只氧化碳水供能，二氧化碳与氧气消耗之比为1。

因此，呼吸交换率低，氧化脂肪供能多，氧气的消耗也相对多。

从文献原文的截图可见，20°C运动的呼吸交换率平均值是0.88，40°C运动的呼吸交换率则是0.91，升高的呼吸交换率意味着在高温下运动，人体碳水供能增加，脂肪氧化减少 [7] 。

注意0.91后面的星号（*）表示有显著差异

第二个典型研究是Gagnon等人2013年的 [13] 。

Gagnon等人招募了10个健康、经常活动的受试者，让他们穿着单薄的衣服，分别在0或者22°C下，进行50%或者70%最大摄氧量的有氧活动。结果并不出人意外，受试者们的呼吸交换率，在低温下更低——也就是说，低温下做有氧，脂肪氧化占比更大，对糖类的利用相对少些。

RQ

也就是说，低温状态运动增加了脂肪氧化。

第三个典型研究是Carlos等人2020年的 [14] 。

Carlos等人研究了12名健康年轻人，让他们分别在两种温度（18.3ºC或36.3ºC）执行多种不同强度的有氧运动（30%—70%最大心率）。

根据原文截图，在18.3ºC下，5种强度的有氧运动呼吸交换率平均值从0.78到0.96；在36.3ºC下，5种强度的有氧运动呼吸交换率平均值从0.81到0.99，这说明温度越高，呼吸交换律越高，脂肪氧化占比越少。

呼吸交换率

注意，炎热环境下运动，身体消耗的总能量也更少，不利于减脂。

Carlos等人2021年招募了12名年轻健康的受试者在18.3或者36.3°C下进行坡道自行车测试 [15] ，结果发现相对于凉爽环境，炎热环境导致总热量消耗下降。

（1）在50%最大心率的运动中，18.3ºC的凉爽温度下运动时每分钟平均消耗10.47大卡，36.3ºC的炎热温度下运动运动时每分钟平均消耗10.42大卡；

（2）在70%最大心率的运动中，18.3ºC的凉爽温度下运动时每分钟平均消耗15.15大卡，36.3ºC的炎热温度下运动运动时每分钟平均消耗14.79大卡。

此外，这种规律在动物中也存在。

当环境温度从35ºC提高到40ºC，大鼠的肌肉中脂肪酸氧化减少、更偏向使用碳水化合物 [16] ；水温会显著的影响鱼类的长链脂肪酸代谢 [17] [18] [19] 和身体脂肪沉淀 [20] [21] [22] [23] [24] 。

总之，开空调的健身房才是好健身房，减脂应该在凉爽的条件下进行，这不仅仅关系到中暑，也关系到脂肪氧化 [25] ，关系到人体能量代谢的改变。

二、温度对脂解激素有重要影响

脂解激素，顾名思义，就是让脂肪分解的激素。

人体内的脂肪主要是甘油三酯 [26] [27] ，但它比较大，是一个甘油骨架和三个脂肪酸链组成的 [28] [29] ，没法直接运出脂肪细胞，所以人体需要一些激素，激活细胞内的酶 [30] [31] [32] ，把脂肪酸从甘油骨架上切割下来 [33] [34] [35] ，再在各类运载蛋白 [36] [37] 的帮助下从血液 [38] 输送到各器官细胞内的线粒体中氧化 [39] [40] 。

这些激活脂肪分解的激素，就是『脂解激素』 [41] [42] ，比如肾上腺素 [43] 和它的衍生物去甲肾上腺素 [44] 。

左-肾上腺髓；右-去甲肾上腺素

脂解激素被分泌后，从血液到达脂肪细胞，与脂肪细胞表面的受体结合 [45] [46] [47] [48] ，引发一系列反应 [49] [50] [51] [52] ，让脂肪细胞中的脂肪酸被释放出来 [53] [54] ，供肌肉和其他器官使用，这个过程就叫脂解。

脂肪的动员

本文谈论的应该是夏天是否开空调，在这个背景下，温度能影响『脂解激素』：去甲肾上腺素的合成和释放，从而影响脂肪分解和氧化 [55] ；『脂解激素』在相对低的温度下容易被激发释放。

1973年，Galbo等人发现，人类在21℃水中游泳1小时，肾上腺素和去甲肾上腺素的水平比27℃的水中游泳时更高 [56] ；

2002年，Steven等人通过向健康男性静脉内大量注射4℃冷盐水的方式，使他们的核心温度下降0.7℃，结果他们的血浆去甲肾上腺素增加增加220%；如果进一步注射，受试者们的核心温度进一步降低达到1℃，则受试者血浆去甲肾上腺素浓度增加230%，血浆肾上腺素浓度增加68% [57] 。

1997年，Frank等人进行了类似的实验，通过向人类静脉注射大量4℃冷盐水的方式降低人类的核心温度，发现当核心温度降低0.7℃时，受试者们的平均血浆去甲肾上腺素浓度增加400%，全身耗氧量增加30%；当核心温度降低1.3摄氏度时，平均去甲肾上腺素浓度增加700%，全身耗氧量增加112% [58] 。

这些数据都说明，较低的温度可以有利于脂解激素的释放，从而促进脂解和脂肪氧化 [59] 。

注意，Frank等人的研究中 [58] ，受试者们的核心温度下降，脂解激素增加，伴随一个重要现象：『耗氧量增加』。原因是呼吸交换率计算时，氧气是分母，二氧化碳是分子，耗氧量增加意味着更低的呼吸交换率，更多的脂肪氧化和更少的糖酵解。

三、高温减少脂肪组织的血流量，从而抑制脂肪分解

对于减脂来说，血流量是个极为重要的因素。

我们就以之前已经论证过的『局部减脂』来说，有大量证据表明，不管是运动、节食，还是运动结合节食，结果都是内脏脂肪优先分解，内脏脂肪的分解明显多于皮下脂肪 [60] [61] [62] [63] [64] [65] [66] [67] [68] [69] [70] [71] [72] [73] [73] [74] [75] [76] [77] [78] [79] [80] [81] [82] [83] [84] [85] 。这是因为内脏脂肪的代谢流动性高于皮下脂肪，内脏脂肪对脂解激素更敏感 [86] [87] [88] [89] 。

并且就算这个『局部性』指的不是『内脏脂肪和皮下脂肪的分别』，而是『练哪瘦哪』，也有一些证据支持它成立 [90] [91] [92] [93] [94] [95] [96] 。

注意，『局部减脂』就是建立在血流量基础上的。

因为脂肪细胞并不仅仅是能量的容器，它们也是进行积极代谢的细胞，它们非常活跃，富含神经和结缔组织，而且几乎每个脂肪细胞都配有毛细血管 [97] [98] [99] ，脂肪的运输和代谢受血液流动影响 [100] [101] ；

运动能减肥，在一定程度上也是因为运动促进全身血管生长的血管生成 [102] ，从而改善脂肪组织的血流量；耐力和有氧运动可以诱导人类 [103] 和动物 [104] 皮下脂肪组织中血管生成因子（VEGF）的表达上调 [105] ，从而增加脂肪组织的毛细血管生成，起到预防、对抗肥胖的作用；

对健康受试者测试发现，运动腿脂肪组织的血流量显著高于休息腿脂肪组织的血流量 [106] ；权威期刊【应用生理学】表明，在运动期间，运动腿脂肪组织血流量从每100g肌肉1毫升/每分钟，猛增到到最高每100g肌肉4.9毫升/分钟，提高了接近5倍；与此同时，休息腿脂肪组织血流量基本保持不变 [107] ；

更重要的是，主要的脂解激素，如肾上腺素和去甲肾上腺素 [108] [109] ，是通过血液运输到脂肪细胞 [110] 的；并且脂解激素也反过来增加脂肪组织的血流量，从而促进脂肪分解。例如，给大鼠注射去甲肾上腺素后，大鼠脂肪组织的血流量从2%增加到15.5% [111] 。

与此相对的是，肥胖与脂肪组织血流下降、毛细血管稀疏之间存在密切关系：

  • 肥胖者的脂肪组织中的毛细血管较为稀疏 [112] ，肥胖者空腹和餐后腹部脂肪组织的血流量较低 [113] [114] [115] [116] ；
  • 在肥胖症中，皮下脂肪组织血流量下降、脂肪组织膨胀 [117] ；
  • 二型糖尿病患者的皮下脂肪血流量也较低 [118] ；
  • 肥胖的小鼠具有较稀疏的毛细血管密度和较低的血管内皮生长因（VEGF） [119] [120] ；
  • 肥胖者皮下组织中胎盘生长因子（PlGF）水平较高，抑制脂肪组织毛细血管生成 [121] [122] [123] [124] [125] 。

    • 重点： 较高的环境温度削减脂肪组织血流量，从而抑制脂肪分解

    其实在正常而非炎热的环境下运动时，脂肪组织跟肌肉组织一样，血流量是明显增加的。例如，4小时自行车运动后，皮下脂肪和肾周围脂肪的血流量增加了400%和700% [126] ；狗在长时间运动后皮下脂肪的血流量增加了2倍，相应导致脂解增加，游离脂肪酸和甘油水平增加 [127] 。

    并且， 流向肌肉的血流量，跟流向脂肪组织的血流量之间具有一定程度的同步性，例如伸膝训练使股四头肌的温度增加了2 ℃ [128] ，也导致肌肉附近的脂肪组织的温度和血流量提高 [128] 。

    在炎热环境下，脂肪组织的血流量减少，皮肤获得的血流量增加 。在33℃的高温环境饲养时，仔猪流向脂肪组织的血流减少42%，流向外皮肤的血流增加44% [129] ；而在寒冷环境中，1-5日龄的仔猪骨骼肌血流量提升最高达41%，皮肤血流量减少24% [130] 。

    因为皮肤是人和高等动物排汗和调节体温的重要器官，在高温下皮肤会与脂肪组织抢夺血流量 。众所周知，皮肤上存在各类感受温度的传感器 [131] [132] ，能通过多种路径 [133] [134] [135] 感受炎热的外部环境，将『气温太高』的信号传递到神经系统；然后在神经系统信号的调节下 [136] [137] ，皮肤的毛细血管舒张 [137] ，血流量增加 [138] [139] [140] 来散热，从而调节我们身体的温度 [141] 。

    炎热导致皮肤血流量上升，脂肪组织血流量下降，它们彼此争夺、竞争血流量，从而削减了脂肪组织获得的脂解激素 [41] [42] [43] [44] 的数量，导致脂肪氧化减少 [7] [13] [14] [15] [16] ，减脂效果下降。

    结 论

    减脂，应当选择凉爽的气温环境，夏天温度升高一定要开空调，这样减脂效率更高。

    而且闷热/炎热的环境除了不利于脂肪分解，也容易造成脱水、离子损失甚至是中暑，不管对舒适性、运动效果、减脂、安全性都存在负面影响。

    扩展阅读

    肉崽：力训研究所课程介绍

    肉崽：拉伸可以提高跑步成绩，避免运动损伤吗？

    肉崽：即便能量充足，低碳水也很难增肌

    肉崽：为什么碳水和糖才是长胖元凶，明明脂肪热量更高啊？

    肉崽：局部减脂是如何被确认的

    肉崽：练哪瘦哪可能存在，前提是方法正确

    肉崽：健身增肌的原理是什么？

    肉崽：水果中的果糖会让人长胖吗？

    肉崽：为什么减脂容易掉肌肉?

    肉崽：不健身直接吃蛋白粉会怎么样

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