g*********n
发帖数: 1055 | 1 好吧俺也来借花献佛一下，satas提到的HIIT
High-intensity interval training (HIIT) or sprint interval training is an
exercise strategy that is intended to improve performance with short
training sessions. HIIT is a form of cardiovascular exercise which is
beneficial to burning fat in a short and intense workout. Usual HIIT
sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio
for work to recovery periods. For example, a runner would alternate 30–40
seconds of hard sprinting with 15–20 seconds of jogging or walking.
ProcedureA HIIT session consists of a warm up period of exercise, followed
by six to ten repetitions of high intensity exercise, separated by medium
intensity exercise, and ending with a period of cool down exercise. The high
intensity exercise should be done at near maximum intensity. The medium
exercise should be about 50% intensity. The number of repetitions and length
of each depends on the exercise. The goal is to do at least six cycles, and
to have the entire HIIT session last at least fifteen minutes and not more
than twenty.
Benefits This section needs additional citations for verification. Please
help improve this article by adding citations to reliable sources. Unsourced
material may be challenged and removed. (December 2010)
Studies by Tabata,[2] Tremblay[4] and others have explored the effectiveness
of this method compared to traditional endurance training methods. A study
by Gibala et al.[5] 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,[6] 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.[7][8][9][10]
Long aerobic workouts have been promoted as the best method to reduce fat,
as fatty acid utilization usually occurs after at least 30 minutes of
training.[citation needed] HIIT is somewhat counterintuitive in this regard,
but has nonetheless been shown to burn fat more effectively.[4] There may
be a number of factors that contribute to this, including an increase in RMR
, and possibly other physiological effects.[citation needed][vague]
High-intensity interval training has also been shown to improve athletic
performance. For already well-trained athletes, improvements in performance
become difficult to attain and increases in training volume can potentially
yield no improvements. Previous research would suggest that, for athletes
who are already trained, improvements in endurance performance can be
achieved through high-intensity interval training. A recent study by Driller
[11] 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 8 x 2.5 minute work bouts at 90% of
vVO2max, with individualized recovery intervals between each work bout.
Recently it has been shown that two weeks of HIIT can substantially improve
insulin action in young healthy men.[12] HIIT may therefore represent a
viable method for prevention of type-2 diabetes. | g*********n
发帖数: 1055 | 2 最有意思的是这段：
Long aerobic workouts have been promoted as the best method to reduce fat,
as fatty acid utilization usually occurs after at least 30 minutes of
training.[citation needed] HIIT is somewhat counterintuitive in this regard,
but has nonetheless been shown to burn fat more effectively.[4] There may
be a number of factors that contribute to this, including an increase in RMR
, and possibly other physiological effects.[citation needed][vague]
HIIT只是somewhat counterintuitive in this regard，and there may be a number
of
factors.
结论是HIIT提高RMR和VO2max，有fact可以burn more fat。但不是定论。健身大拿们不
要生气哦。俺遁逃聊～～ | p******d
发帖数: 100 | 3 thanks for sharing! I feel my gym's Boot Camp class qualifies as HIIT | o*******r
发帖数: 4921 | 4 你试试就知道了。在健身房磨蹭半天和折腾半天还是区别很大的。
regard,
RMR
number
【在 g*********n 的大作中提到】
: 最有意思的是这段：
: Long aerobic workouts have been promoted as the best method to reduce fat,
: as fatty acid utilization usually occurs after at least 30 minutes of
: training.[citation needed] HIIT is somewhat counterintuitive in this regard,
: but has nonetheless been shown to burn fat more effectively.[4] There may
: be a number of factors that contribute to this, including an increase in RMR
: , and possibly other physiological effects.[citation needed][vague]
: HIIT只是somewhat counterintuitive in this regard，and there may be a number
: of
: factors.
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