大强度间歇训练研究与进展

Research and Progress of High-Intensity Interval Training

当前,大强度间歇训练(HIT)是提高心肺功能、代谢能力和运动成绩最有效的方法之一。本文综述大强度间歇训练方面的研究。方法:以High Intensity Interval Training为检索词,检索Pubmed数据库(1995～2013.06)。文献检索语种限制为英文。结果:计算机初检得到86篇文献,排除重复性研究,对33篇进行分析。在制定HTI训练计划时,至少存在9个变量。包括工作间隔强度、持续时间;恢复间隔强度、持续时间;练习方式;重复次数;组数;组间恢复强度和持续时间。调控其中任一变量可影响HIT产生不同的急性生理反应。实施HIT计划应个体化。诱导最大心血管和外周适应的最佳刺激是每次训练至少数分钟到达"红色区域",该区域训练强度至少超过90%最大摄氧量(VO2max),而通过HIT可较长时间维持强度超过90%VO2max(T@VO2max)训练。结论:正确调控HIT变量可积累有效训练刺激,产生较大的生理反应,从而提高VO2max。

High-intensity interval training （HIT） is today one of the most effective means of improving cardiorespirato- ry and metabolic function and,in turn,the physical perform- ance of athletes. The main aim of this article is to review findings of research on which is related the High-intensity interval training. Methods ： The relevant articles from January 1995 to June 2013 were computer-search for in Pubmed data- base by inputting the keywords individually or combined： ＂High-intensity interval training＂, and the language were limited to English. Results：The 86 collected articles were searched. The repetitive contents were deleted. 33 were clas- sifted and sorted. HIT involves repeated short-to-long bouts of rather high-intensity exercise interspersed with recovery periods. Prescription for HIT consists of the manipulation of up to nine variables,which include the work interval intensi- ty and duration, relief interval intensity and duration, exer- cise modality,number of repetitions,number of series ,as well as the between-series recovery duration and intensity. The manipulation of any of these variables can affect the acute physiological responses to HIT. The implementation of HIT sessions should be individualized. It is believed that an opti- mal stimulus to elicit beth maximal cardiovascular and pe- ripheral adaptations is one where athletes spend at least sev- eral minutes per session in their ＇ red zone＇ ,which generally means reaching at least 90% of their maximal oxygen uptake （VO2max）. While use of HIT can allow maintain long periods of time above 90% of VO2m^x （T@ VO2m^x ）. Conclusion ： Most HIT formats, if properly manipulated, can enable VO2m^x, by accumulating the training stimulus and maximizing physio- logical responses.