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使用者:維基小霸王/高強度間歇訓練

維基百科，自由的百科全書

高強度間歇訓練（英語：High-intensity interval training，簡稱HIIT），也叫高強度間歇練習（HIIE）或間歇性衝刺訓練（SIT），是間歇性訓練的一種，方式是在進行短促的高強度無氧訓練之後降低強度恢復一段時間，來回交替這兩個階段。每次的訓練時間可以在4至30分鐘。這些短促、高強度的訓練可以提高運動能力、 糖代謝和脂肪燃燒能力。[1][2][3]但是對於肥胖者來說，中等強度的持續訓練的減脂能力更強。

步驟[編輯]

HIIT訓練包括以下步驟：熱身、3次到10次高強度練習和中等強度恢復的交替、整理。高強度練習應該接近最大強度進行，中等強度的恢復期應使用最大強度的一半。重複數量和每次練習的時間根據不同的練習決定。

HIIT沒有具體的公式，訓練的強度需根據個人的心血管發展情況確定。對於運動能力較弱的人，恢復期時可以走路。[4]常見的做法是恢復期為訓練器時間的一半。比如，快跑30至40秒，再慢跑或走15至20秒。

每次訓練可以進行4分鐘到半小時，所以適合訓練時間有限的人。[5]

彼得·科訓練法[編輯]

1970年代，彼得·科在訓練自己的兒子Sebastian Coe時，受到德國教練、教授Woldemar Gerschler和瑞典生理學家Per-Olof Astrand提出原則的啟發，發明了自己的訓練方法：200米快跑和30秒恢復期的交替。[6]

田畑泉訓練法[編輯]

1996年田畑泉教授等人在對奧林匹克速度滑冰運動員[7]研究[8]中，讓他們在機械制動的健身單車上間隔進行20秒的超高強度訓練（170%的最大攝氧量）和10秒的休息，連續進行4分鐘。雖然持續強度訓練組（從52提高到57 mL/(kg•min)）的最大攝氧量高于田畑泉組（從48提高到55 mL/(kg•min)），但後者的提升更多。而且，田畑泉組的無氧能力獲得了提升。在解讀此結果時需要注意的是，原始研究中達不到35每分鐘轉數的受試者是被排除的。

吉巴拉訓練法[編輯]

加拿大麥馬士達大學教授馬丁·吉巴拉和他的小組研究高強度訓練多年。在2009年對學生的研究中[9]，讓他們熱身3分鐘，8到12次循環重複60秒鐘的高強度訓練（超過95%的最大攝氧量）和75秒的休息。每周練習3次的實驗組與每周練習5次（50–70%最大攝氧量）的穩定組取得了相似的提升。對於大眾來講，可以使用健身單車進行這種練習。

2011年，吉巴拉的研究團隊又發表了論文，為久坐且超過一年沒有運動的人提供了不那麼劇烈的訓練方法，包括3分鐘熱身，10次交替進行60秒的60%頂峰能力（80- 95%的心率儲備）運動和60秒的休息，之後進行5分鐘的整理運動。[10][11]

蒂蒙斯訓練法[編輯]

拉夫堡大學系統生物學傳授傑米·蒂蒙斯在2012年2月的《地平線》紀錄片中，讓 麥可·莫斯利在健身單車上交替慢騎2分鐘和快騎20秒，每周三次，快騎共3分鐘。檢測到了健康益處和胰島素敏感度的提高。[11]

益處[編輯]

Aerobic benefits[編輯]

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[編輯]

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. [來源請求] 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[編輯]

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[編輯]

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]

缺點[編輯]

一項對於平時久坐的肥胖者減肥的研究發現，在適量飲食的訓練計劃中，如果燃燒相同的卡路里，持續的中等強度的訓練明顯會比間歇式的訓練燃燒更多的脂肪並提高胰島素敏感性。[27]

參見[編輯]

參考資料[編輯]

  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= (幫助)
  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.論文). East Tennessee State University. [頁碼請求]
  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. ^ 引用錯誤：沒有為名為pmid9139179的參考文獻提供內容
  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 可免費查閱. 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/[需要完整來源]
  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. 

外部連結[編輯]

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