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高强度间歇训练（英语：High-intensity interval training，简称HIIT），也叫高强度间歇练习（HIIE）或间歇性冲刺训练（SIT），是间歇性训练的一种，方式是在进行短促的高强度无氧训练之后降低强度恢复一段时间，来回交替这两个阶段。每次的训练时间可以在4至30分钟。这些短促、高强度的训练可以提高运动能力、 糖代谢和脂肪燃烧能力。[1][2][3]但是对于肥胖者来说，中等强度的持续训练的减脂能力更强。

步骤

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HIIT训练包括以下步骤：热身、3次到10次高强度练习和中等强度恢复的交替、整理。高强度练习应该接近最大强度进行，中等强度的恢复期应使用最大强度的一半。重复数量和每次练习的时间根据不同的练习决定。

HIIT没有具体的公式，训练的强度需根据个人的心血管发展情况确定。对于运动能力较弱的人，恢复期时可以走路。[4]常见的做法是恢复期为训练器时间的一半。比如，快跑30至40秒，再慢跑或走15至20秒。

每次训练可以进行4分钟到半小时，所以适合训练时间有限的人。[5]

彼得·科训练法

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1970年代，彼得·科在训练自己的儿子Sebastian Coe时，受到德国教练、教授Woldemar Gerschler和瑞典生理学家Per-Olof Astrand提出原则的启发，发明了自己的训练方法：200米快跑和30秒恢复期的交替。[6]

田畑泉训练法

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1996年田畑泉教授等人在对奥林匹克速度滑冰运动员[7]研究[8]中，让他们在机械制动的健身单车上间隔进行20秒的超高强度训练（170%的最大摄氧量）和10秒的休息，连续进行4分钟。虽然持续强度训练组（从52提高到57 mL/(kg•min)）的最大摄氧量高于田畑泉组（从48提高到55 mL/(kg•min)），但后者的提升更多。而且，田畑泉组的无氧能力获得了提升。在解读此结果时需要注意的是，原始研究中达不到35每分钟转数的受试者是被排除的。

吉巴拉训练法

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加拿大麦马士达大学教授马丁·吉巴拉和他的小组研究高强度训练多年。在2009年对学生的研究中[9]，让他们热身3分钟，8到12次循环重复60秒钟的高强度训练（超过95%的最大摄氧量）和75秒的休息。每周练习3次的实验组与每周练习5次（50–70%最大摄氧量）的稳定组取得了相似的提升。对于大众来讲，可以使用健身单车进行这种练习。

2011年，吉巴拉的研究团队又发表了论文，为久坐且超过一年没有运动的人提供了不那么剧烈的训练方法，包括3分钟热身，10次交替进行60秒的60%顶峰能力（80- 95%的心率储备）运动和60秒的休息，之后进行5分钟的整理运动。[10][11]

蒂蒙斯训练法

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拉夫堡大学系统生物学传授杰米·蒂蒙斯在2012年2月的《地平线》纪录片中，让 迈克尔·莫斯利在健身单车上交替慢骑2分钟和快骑20秒，每周三次，快骑共3分钟。检测到了健康益处和胰岛素敏感度的提高。[11]

益处

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Aerobic benefits

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Studies by Tabata,[8] Tremblay[12] and others have explored the effectiveness of this method compared to traditional endurance training methods. A 2008 study by Gibala et al.[13] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King,[14] HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[15][16][17][18] Tabata's 1997 study concluded that "intermittent exercise defined by the IE1 protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally."[19] Around 20% of participants in Timmons' 2010 study showed less than 5% improvement in aerobic capacity.[20] Conversely, about 20% of participants were described as "high-responders".[11] A complex mixture of genes are involved, but differences in 11 single-nucleotide polymorphisms alone could predict 23% of the total variance in VO2max.[20] Timmons was able to demonstrate that about half of the responsiveness of aerobic capacity to HIIT was genetically determined.[20]

High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain; increases in training volume may yield no improvements. Previous research would suggest that, for athletes who are already well-trained, improvements in endurance performance can be achieved through high-intensity interval training. A 2009 study by Driller and co-workers[21] showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval-training sessions. The interval-training used by Driller and colleagues involved eight 2.5 minute work bouts at 90% of vVO2max, separated by individualized recovery intervals.

Metabolic benefits

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Long aerobic workouts have been promoted as the best method to reduce fat, as it is popularly believed that fatty acid utilization usually occurs after at least 30 minutes of training. [来源请求] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively.[12][22] There may be a number of factors that contribute to this, including an increase in resting metabolic rate. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.[22]

Timmons' group has shown that two weeks of HIIT can substantially improve insulin action in young healthy men.[23] In the aforementioned Horizon documentary, Michael Mosley, a borderline diabetic, saw a 24% improvement in insulin sensitivity after 4 weeks of Timmons' 3x20-second HIIT regimen, exactly in line with Timmons' larger studies.[11] Gibala's group reported a 35% increase in both insulin sensitivity and muscle oxidative capacity among seven sedentary people after just two weeks on the lower-intensity regimen outlined above.[10] Timmons believes that this response is due to HIIT using 80% of muscles in the body, compared to 40% for gentle jogging and cycling.[11] Similarly, in young women, HIIT three times per week for 15 weeks compared to the same frequency of steady state exercise (SSE) was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance.[24] HIIT may therefore help to prevent Type-2 diabetes.

Cardiovascular disease

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A 2011 study by Buchan et al. assessing the effect of HIIT on cardiovascular disease markers in adolescents reported that "brief, intense exercise is a time efficient means for improving CVD risk factors in adolescents".[25]

Utilization of HIIT training

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HIIT technique can be applied either as a separate exercise plan in case that you are in a hurry, or as an intense complement to your existing plan. HIIT training can literally have hundreds of forms. Depending on your objectives, combine exercises, tools and time intervals to obtain the optimal result.

For example: 20 seconds of intensive workout and 10 seconds of rest. Whole process shall be repeated for 4 minutes.[26]

缺点

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一项对于平时久坐的肥胖者减肥的研究发现，在适量饮食的训练计划中，如果燃烧相同的卡路里，持续的中等强度的训练明显会比间歇式的训练燃烧更多的脂肪并提高胰岛素敏感性。[27]

参见

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参考资料

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  1. ^ Perry, Christopher G.R.; Heigenhauser, George J.F.; Bonen, Arend; Spriet, Lawrence L. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. 2008, 33 (6): 1112. PMID 19088769. doi:10.1139/h08-097. 
  2. ^ Laursen, Paul B.; Jenkins, David G. The Scientific Basis for High-Intensity Interval Training. Sports Medicine. 2002, 32 (1): 53–73. PMID 11772161. doi:10.2165/00007256-200232010-00003. 
  3. ^ Talanian, J. L.; Galloway, S. D. R.; Heigenhauser, G. J. F.; Bonen, A.; Spriet, L. L. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology. 2006, 102 (4): 1439. PMID 17170203. doi:10.1152/japplphysiol.01098.2006. 
  4. ^ High-Intensity Interval Training (HIIT): The Ultimate Fat Incinerator. 
  5. ^ Van Dusen, Allison. Ten ways to get more from your workout. Forbes. October 20, 2008 [December 14, 2008]. 
  6. ^ Coe, Sebastian. Running My Life. Hodder. 2013: 38, 39. ISBN 978-1-444-73253-5. 
  7. ^ Interview with the founder of the world-renowned Tabata Protocol. Ritsumeikan University. [30 January 2013]. 
  8. ^ 8.0 8.1 Tabata, Izumi; Nishimura, Kouji; Kouzaki, Motoki; Hirai, Yuusuke; Ogita, Futoshi; Miyachi, Motohiko; Yamamoto, Kaoru. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine & Science in Sports & Exercise. 1996, 28 (10): 1327. PMID 8897392. doi:10.1097/00005768-199610000-00018. 
  9. ^ Little, J. P.; Safdar, A.; Wilkin, G. P.; Tarnopolsky, M. A.; Gibala, M. J. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: Potential mechanisms. The Journal of Physiology. 2010, 588 (6): 1011. PMID 20100740. doi:10.1113/jphysiol.2009.181743. 
  10. ^ 10.0 10.1 Hood, Melanie S.; Little, Jonathan P.; Tarnopolsky, Mark A.; Myslik, Frank; Gibala, Martin J. Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults. Medicine & Science in Sports & Exercise. 2011, 43 (10): 1849. PMID 21448086. doi:10.1249/MSS.0b013e3182199834. 
  11. ^ 11.0 11.1 11.2 11.3 11.4 How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT". Medical News Today. 6 March 2012.  Authors list列表中的|first1=缺少|last1= (帮助)
  12. ^ 12.0 12.1 Tremblay, Angelo; Simoneau, Jean-Aimé; Bouchard, Claude. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994, 43 (7): 814. PMID 8028502. doi:10.1016/0026-0495(94)90259-3. 
  13. ^ Gibala, M. J.; Little, J. P.; Van Essen, M.; Wilkin, G. P.; Burgomaster, K. A.; Safdar, A.; Raha, S.; Tarnopolsky, M. A. Short-term sprint interval versus traditional endurance training: Similar initial adaptations in human skeletal muscle and exercise performance. The Journal of Physiology. 2006, 575 (3): 901. PMID 16825308. doi:10.1113/jphysiol.2006.112094. 
  14. ^ King, Jeffrey W. A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women (PDF) (M.A.论文). East Tennessee State University. [页码请求]
  15. ^ Smith, Timothy P.; Coombes, Jeff S.; Geraghty, Dominic P. Optimising high-intensity treadmill training using the running speed at maximal O2 uptake and the time for which this can be maintained. European Journal of Applied Physiology. 2003, 89 (3): 337. PMID 12736843. doi:10.1007/s00421-003-0806-6. 
  16. ^ Rozenek, Ralph; Funato, Kazuo; Kubo, Junjiro; Hoshikawa, Masako; Matsuo, Akifumi. Physiological responses to interval training sessions at velocities associated with Vo2max. The Journal of Strength and Conditioning Research. 2007, 21 (1): 188–92. PMID 17313282. doi:10.1519/R-19325.1. 
  17. ^ Helgerud, Jan; Høydal, Kjetill; Wang, Eivind; Karlsen, Trine; Berg, Pålr; Bjerkaas, Marius; Simonsen, Thomas; Helgesen, Cecilies; Hjorth, Ninal; Bach, Ragnhild; Hoff, Jan. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Medicine & Science in Sports & Exercise. 2007, 39 (4): 665. PMID 17414804. doi:10.1249/mss.0b013e3180304570. 
  18. ^ Esfarjani, Fahimeh; Laursen, Paul B. Manipulating high-intensity interval training: Effects on , the lactate threshold and 3000m running performance in moderately trained males. Journal of Science and Medicine in Sport. 2007, 10 (1): 27–35. PMID 16876479. doi:10.1016/j.jsams.2006.05.014. 
  19. ^ 引用错误：没有为名为pmid9139179的参考文献提供内容
  20. ^ 20.0 20.1 20.2 Timmons, James A.; Knudsen, Steen; Rankinen, Tuomo; Koch, Lauren G.; Sarzynski, Mark; Jensen, Thomas; Keller, Pernille; Scheele, Camilla; Vollaard, Niels B. J.; Nielsen, Søren; Åkerström, Thorbjörn; MacDougald, Ormond A.; Jansson, Eva; Greenhaff, Paul L.; Tarnopolsky, Mark A.; van Loon, Luc J. C.; Pedersen, Bente K.; Sundberg, Carl Johan; Wahlestedt, Claes; Britton, Steven L.; Bouchard, Claude. Using molecular classification to predict gains in maximal aerobic capacity following endurance exercise training in humans. Journal of Applied Physiology. 2010, 108 (6): 1487. PMID 20133430. doi:10.1152/japplphysiol.01295.2009. 
  21. ^ Driller, Matthew; Fell, James; Gregory, John; Shing, Cecilia; Williams, Andrew. The effects of high-intensity interval training in well-trained rowers. International Journal of Sports Physiology and Performance. 2009, 4: 1. 
  22. ^ 22.0 22.1 Boutcher, Stephen H. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011, 2011: 1. doi:10.1155/2011/868305. 
  23. ^ Babraj, John A; Vollaard, Niels BJ; Keast, Cameron; Guppy, Fergus M; Cottrell, Greg; Timmons, James A. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders. 2009, 9: 3. PMC 2640399 可免费查阅. PMID 19175906. doi:10.1186/1472-6823-9-3. 
  24. ^ Trapp, E G; Chisholm, D J; Freund, J; Boutcher, S H. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 2008, 32 (4): 684. PMID 18197184. doi:10.1038/sj.ijo.0803781. 
  25. ^ Buchan, Duncan S.; Ollis, Stewart; Young, John D.; Thomas, Non E.; Cooper, Stephen-Mark; Tong, Tom K.; Nie, Jinlei; Malina, Robert M.; Baker, Julien S. The effects of time and intensity of exercise on novel and established markers of CVD in adolescent youth. American Journal of Human Biology. 2011, 23 (4): 517–26. PMID 21465614. doi:10.1002/ajhb.21166. 
  26. ^ http://www.coretrainingtips.com/have-you-ever-tried-trx-hiit-training/[需要完整来源]
  27. ^ Venables, M. C.; Jeukendrup, A. E. Endurance training and obesity: Effect on substrate metabolism and insulin sensitivity. Medicine & Science in Sports & Exercise. 2008, 40 (3): 495–502. PMID 18379212. doi:10.1249/MSS.0b013e31815f256f. 

外部链接

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检索自“https://zh.wikipedia.org/w/index.php?title=User:維基小霸王/高强度间歇训练&oldid=33226405”