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※ [本文转录自 FITNESS 看板 #1Bzh7OGr ]
作者: reneeviolet (No me ames) 看板: FITNESS
标题: [知识] HIIT 高强度间歇训练
时间: Sat May 22 00:16:20 2010
印象中在本版已有人贴过这篇中英对照的资料，只是一时之间找不到（不是故意op）>"<
烦请找到本文的版友通知我....我会马上删文滴！谢谢！！m(_ _)m
================================我是分隔线===================================
高强度间歇训练（high intensity interval training, HIIT）
Burning Debate
燃烧脂肪吧
Science is dropping the hammer on endless bouts of steady-state cardio, if
you're looking to get totally peeled without burning through muscle
mass,shorter-duration, high-intensity interval training is the answer.
科学的证明正在打破规律的有氧训练的方法，如果你希望减少脂肪而不是减去肌肉，希望
训练时间更短，HIIT训练计画（高强度的间歇训练）是你最佳的选择。
Less is more
少就是多
Except when it applies to things you really don't enjoy, that is. Takecardio,
for example.
当我们讨论到你的能不会很喜欢做的事情，例如，有氧训练。
How much cardio does it take to burn through that stubborn layer of fat
lingering around your abdomen?
到底要多久的有氧训练，才会开始燃烧那些在你的腹部囤积已久的脂肪？
Copious amounts – or at least that's what it feels like at times, since the
most pervasive methodology behind fat-burning involves seemingly interminable
sessions of cardiovascular activity done at a sustained rate.
有很多的文献，至少有关于讨论脂肪燃烧的。
Where cardio is concerned, the theory has always been more is more.
在讨论到有氧运动时，理论总是更多。
But all that's about to change.Everything is going to change.
但是现在一切都要改变了。
What would you say if we told you that latest scientific research suggests
shorter cardio sessions for crazy fat loss?
如果我告诉你，最新的文献建议更短的有氧运动课程却可以燃烧更多的脂肪呢？
How would you feel if you could actually end up burning more fat in the long
run while holding on to more of your iron-wrought muscle?
如果你实际上可以燃烧更多的脂肪并且保持你已拥有的肌肉，你会怎么感觉呢？
You can go ahead and smile – because it's entirely true.
你能继续并且微笑，因为它完全真实。
High-intensity interval training, or HIIT, is on the fast track to becoming
the standard for steady and sustained fat loss.
高强度的间歇训练，或称为HIIT，就是一个成为标准可以快速的燃烧脂肪的好方法。
With HIIT, the workouts are shorter, yes, but you'll actually be working
harder than the guy on the treadmill next to you.
当你进行HIIT训练时，你的训练时间更短，但是你得到的成果将远大于那个在你隔壁跑步
机那个辛苦跑步的人。
HIIT is what it says – high-intensity – and the results are undeniable.
我们称HIIT是高强度的，他的结果不可否认。
If you're used to wearing a heart-rate monitor to judge the efficiency of
your cardio, shelve it – you won't need it.
如果你以前习惯看跑步机上的心跳速率显示，忘了它，因为你不需要了。
By cycling between bouts of all-out effort and short stretches of active
recovery, a mirror will be all you need to gauge your progress.
在骑自行车的时候，透过全力训练和短暂伸展，只要有一面镜子就够了
Burning debate
燃烧脂肪吧
Bodybuilders and other have long used steady-state cardio, which involves
low- to moderate-intensity exercise performed at 66%-70% of one's maximum
heart rate (MHR), to whittle away bodyfat.
当你在健身的时候，旧有的建议是要你运动时达到66%-70%的最大心率(MHR)，这样就可以
燃烧你的脂肪。
Trainers and other experts argue that since lower-intensity cardio exercise
burns a higher percentage of fat for energy, slow and steady indeed wins the
race.
当训练者和专家争论低强度的有氧运动可以燃烧更多的脂肪，缓慢并规律的训练的确是有
效的。
HIIT cardio, on the other hand, involves intervals of high-intensity
exercise-at a rate near 90% MHR – followed by intervals of slower-paced
active recovery.
另一方面，HIIT训练要你达到90%的最大心率(MHR)，并在随后有短暂的休息。
Anecdotal reports and early research on HIIT went against the steady-state
establishment, claiming that it was the superior method of cardio for losing
fat.
未经证实的报告和早期的研究总是说HIIT会违反建立稳定的状态，而这是用于减肥的有氧
运动的优良的方法。
And the exercise community, likely looking for a way to collectively limit
its time on a conveyor belt, felt it was time for in-depth science to put an
end to the developing debate.
在运动的社群中，总是在寻找一种答案‘到底要在跑步机运动多久’，所以我们感到应该
结束辩论并让实际数据说话的时候了。
What they found, time after time, was that HIIT cardio was the best way to
lost fat, despite the fact that it required less total time.
他们找到的，是HIIT是最好的减肥方法，尽管事实所需的时间较少。
One of the earliest studies, done by researchers at Lavel University
(Quebec), kept it basic, using two groups in a month-long experiment.
其中的一个研究，使用非常基本的方法，使用了两组对照。
One group followed a 15-week programme using HIIT while the other performed
only steady-state cardio for 20-weeks..
实验组使用HIIT的15周计画，对照组使用规律训练的20周计画。
Proponents of steady-state training were pleased to hear that those subjects
burned 15,000 calories more than their HIIT counterparts.
规律训练的对照组成员总是很高兴的听到他们燃烧了近乎15,000卡路里，大于实验组的成
员。
Those who followed the HIIT programme, however, lost significantly more
bodyfat.
但是事实上，遵循HIIT的实验组，却减少了更多的脂肪。
A 2001 study from East Tennessee State University demonstrated similar
findings with subjects who followed an eight-week HIIT programme.
一个2001的研究关于一个8周的HIIT计画，得到了相似的结论。
Again, HIIT proved to be the better fatburner – subject dropped 2% bodyfat
over the course of the experiment. Meanwhile, those who plodded through the
eight weeks on a steady-state programme lost no bodyfat.
再次，HIIT组消耗了2%的体脂肪，同时，规律训练组却没有任何改变。
The most recent study, here in Australia, reported that a group of females
who followed a 20-minute HIIT programme consisting of eight-second sprints
followed by 12 seconds of rest lost an amazing six times more bodyfat than a
group that followed
a 40-minute cardio at a constant intensity of 60% MHR.
在最近一个澳洲的研究，报告那一群女性，遵循一20分钟的HIIT计画，由短跑8秒随后休
息12秒的方法，惊人的比遵循规律训练40分钟，达到60%最大心率(MHR)群组多消耗了六倍
的体脂肪。
Turn Up The HIIT
转而训练HIIT
So what is it about HIIT cardio training that sends bodyfat to the great
beyond?
所以，到底是什么原理，HIIT训练可以消耗更多的脂肪？
There are actually several reasons, but the first and perhaps most important
involves its effect on your metabolism.
实际上有几个原因，但是第一个（或许是最重要的一个），就是对你的新陈代谢产生影响
。
A 1996 study from Baylor College of Medicine in Houston reported that
subjects who performed that subjects who performed a HIIT workout on a
stationary cycle burned significantly more calories during the 24 hours
following the workout than those who cycled at a moderate, steady-state
intensity due to a rise in resting metabolism.
一项1996的研究指出，遵循HIIT训练计画可以比传统训练方式，在24小时内造成更高的新
陈代谢，并燃烧更多的卡路里。
Why?
为什么？
Since HIIT is tougher on the body, it requires more energy (read: calories)
to repair itself afterwards.
因为HIIT训练计画使你的身体达到了极限，这代表着需要更多的能量（卡路里）来恢复身
体机能。
The previously mentioned 2001 East Tennessee State study found that test
subjects in the HIIT programme also burned nearly 100 more calories per day
during the 24 hours after exercise.
之前提到的2001年研究中，发现HIIT训练计画组在运动结束24小时内，多燃烧了100卡路
里。
More recently, a study presented by Florida State University researchers at
2007 Annual Meeting of the American College of Sports Medicine (ACSM)
reported that subjects who performed HIIT cardio burned almost 10% more
calories during the 24 hours following exercise than a steady-state
group,despite the fact that the total calories burned during each
workout were the same.
最近的研就，一群佛罗里达州立大学研究人员在美国运动医学(ACSM)的学院2007 年度会
议提出 的报告，说明那些执行HIIT训练计画的人，在运动结束后的24小时内，比传统训
练方式的人多燃烧近乎10%的卡路里。
Research also confirms that HIIT enhances the metabolic machinery in muscle
cells that promotes fat-burning and blunts fat production.
研究也确认HIIT训练计画可以提升身体燃烧脂肪速度并提升新陈代谢
The Laval University study discovered that the HIIT subjects' muscle fibers
had significantly higher markers for fat oxidation (fat-burning) than those
in the steady-state exercise group.
另一项研究也指出，遵循HIIT训练计画的人比使用传统训练方法的人，肌肉细胞里燃烧脂
肪的能力较高。
And a study published in a 2007 issue of the Journal of Applied Physiology
reported that young females who performed seven HIIT workouts over a two-week
period experienced a 30% increase in both fat oxidation and levels of muscle
enzymes that enhance fat oxidation.
并且在一项研究（2007期出版的Journal of Applied Physiology）指出，年轻的女性，
进行一道两周的HIIT训练计画后，脂肪的氧化作用与肌肉的酵素增加了30%。
Moreover, researchers from the Norwegian University of Science and
Technology(Trondheim) reported that subjects with metabolic syndrome –a
combination of medical disorders that increases one's risk of cardiovascular
disease and diabetes – who followed a 16-week HIIT programme had a 100%
greater decrease in the fat-producing enzyme fatty acid synthase compared to
subjects who followed a programme of continuous moderate-intensity exercise.
而且，来自挪威科技大学（Trondheim）的研究人员，有代谢综合症的被报告那的主题医
学紊乱的结合，那增加一个人的心血管的疾病和糖尿病的危险， 遵循一16周HIIT计画有
在肥胖生产酵脂肪酸synthase方面的一100%巨大减少与听从一个连续的温和派强烈的演习
的程式的学科相比。
The bonus to all this research is discovering that shorter exercise sessions
will allow you to hold on to more muscle.
好消息是，这些所有的研究指出，短的运动时间可以帮助你保留更多的肌肉。
Pro physique competitors often have to walk a fine line between just
enoughand too much steady-state cardio because the usual prescription of
45-60 minutes, sometimes done twice a day precontest, can rob muscles of size
and fullness.
专业的健美比赛选手，常常都必须做出抉择，因为有时候太多的传统有氧训练，反而会让
他们损失已有的肌肉。
Short, hard bursts of cardio, on the other hand, will help you preserve your
hard-earned muscle mass.
所以短并且高强度的训练在另一方面可以有效保护你好不容易得来的肌肉
To illustrate the point, think about the size of a marathon runner's legs
compared to a sprinter's leg – the sprinter, whose entire training schedule
revolves around HIIT, possesses significantly more muscular thighs.
简单的例子可以证明，快速溜冰运动员，跟一个马拉松跑者，他们两个人的腿的样子，因
为快速溜冰运动员的训练进度表围绕HIIT训练计画旋转，所以他们拥有相当更肌肉的大腿
。
In the event that you choose cycling as your primary method of HIIT cardio,
you can usually add leg mass because of the growth-crazy, fast-twitch fibers
in your thighs.
如果你选择骑自行车作为你HIIT训练计画的主要方法，因为肌肉会疯狂成长，你通常能很快
的增加腿部的肌肉。
HIIT could be the only way to train for people looking to lose fat while
adding and/or preserving muscle mass.
所以HIIT训练计画就是那些指望减肥并增加或保护肌肉的人的训练唯一方法。
Rev It Up
向上使它变速
No one enjoys doing cardio, but it's a necessary component of reaching your
physique goals.
没有人喜爱做有氧训练，但是如果你想要达到你的理想体格，这是一个必要的过程。
But that doesn't mean it needs to be monotonous to be effective, and we've
shown you the science to prove it.
但是那不意味着有效需要是单调的，我们已经在上述的文章说明并用科学证明了它。
Turing up the heat on your workouts with HIIT will keep your gym time feeling
productive while speeding up your fat oxidation – and in less time than
you'd normally spend doing cardio.
转而改用HIIT训练计画，可以让你用花在健身房时间变短，快速的燃烧脂肪，并且缩短有
氧运动的时间。
If steady-state is the four-door saloon of cardio, HIIT is the Porsche–it's
sexier, and there's enough under the bonnet to keep you blowing pastthe guy
next to you.
如果说传统的训练方式是一个四门的房车，那HIIT训练计画就是保时捷，这种方式更性感
，而且让你有足够的能力远远超越你隔壁那个人。
Do It MAXIMISING FAT-BURNING
燃烧吧！脂肪
Now That You Know Which Cardio Method Works Best For Maximum Fat Loss,
Combine These Tips With Your Hit Cardio To Speed Your Progress
你现在知道哪一种有氧训练才能燃烧最多的脂肪了，结合以下的诀窍来加速你的脂肪燃烧
速度。
1.Time your HITT sessions
你的HIIT训练计画时间
Doing cardio after weights or in the morning on an empty stomach will burnthe
greatest amount of fat.
在重量训练后或早上还没用早餐之前做HIIT训练计画，可以燃烧最多的脂肪。
During both of these times your body is slightly carb-depleted, making fat
the primary fuel source for energy.
在这两个时候，因为你身体里的碳水化合物用完了，身体会拿脂肪来燃烧当作能源供给。
2.Preserve muscle
保护肌肉
If you do cardio first thing in the morning, have a half-scoop of whey
protein (about 10 grams) mixed in water or 6-10 grams of mixed amino acids
before your session.
如果你在早上做HIIT训练计画，先喝大约大约10克的乳清蛋白质，或6-10克的乳清蛋白质
混合胺基酸。
This will help ensure that your body draws most of its energy from fat and
these fast-digesting supplements instead of your muscle.
这将确保你的身体会从脂肪提取能量，而不是从你的肌肉组织
3.Supplement right
正确地补充
A fat-burning stack of caffeine and carnitine will enhance the amount of fat
you burn during exercise.
成份含有咖啡因和carnitine的助燃剂将会帮住你在运动期间燃烧脂肪
Take 200-400 mg of caffeine along with 1.5-3 grams of carnitine (in the form
of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate) 30 minutes
before your session.
在运动前的30分钟，喝200-400的咖啡因加上1.5-3克的carnitine。
4.Make it an uphill climb
攀越巅峰
Consider working hills into your HITT cardio to add more detail to your hams
and glutes.
考虑将‘坡度’成为你的HIIT训练计画的一部分，例如街道的上坡。
If you don't have hills available, adjust the incline on a treadmill to
simulate it.
如果你没有可以使用的坡度，试着在可以调整坡度的跑步机上试试
Be sure to drop the incline to level, or zero, during low-intensity intervals.
但记得要将坡度调回水平或零，当你在低强度的间隔时
5.Get in and out
开始跟结束
Limit HIIT cardio sessions to 20-30 minutes to maximize intensity while
actually aiding muscle growth and preventing muscle loss.
将你的HIIT训练计画完成在20-30 分钟内，可以实际上帮助肌肉发展并且防止肌肉损失。
6.Adjust for the lag
适应速度
During intervals on a treadmill, there will be a slight time-lag as the
machine adjusts to the change in speed: by the time the treadmill is up to
running speed, the fast interval portion is almost over.
在跑步机上练习时，会有机器调整的适应时间，当跑步机速度提升到快跑时（因为跑步机
慢慢提升），你得在这个时候跑的更快（不然快跑时间很快就结束了）。
To keep your intensity high, begin the sprint portion of the interval when
the machine has reached your target speed.
你必须保持你的高强度，你必须确定你已经开始短跑，当机器已经达到你的目标速度时。
You can do this by counting seconds once the target speed is reached, or by
straddling the sides of the treadmill as it gets up to speed.
你可以利用数秒的方式来确认跑步机需要多少时间才能从慢速调整至快速，这样你就可以
进一步确认你的计画。
Intensity Time
=============== =======
Warm-up暖身 2-3 min.
Sprint冲刺 10 sec.
Slow walk慢步走 20 sec.
Sprint冲刺 10 sec.
Slow walk慢步走 20 sec.
Sprint冲刺 10 sec.
Slow walk慢步走 20 sec.
Sprint冲刺 10 sec.
Slow walk慢步走 20 sec.
Perform circuit seven times for 14 minutes total
重复这个循环直到总运动时间为14分钟
Slow walk 2-3 min.
慢步走（休息） 2-3分钟
TOTAL: 18-20 MINUTES
总运动时间：18-20分钟
《以下为相关资讯》
原文：http://tinyurl.com/2f87jd8
心跳率控制高强度间歇运动法之研究：http://tinyurl.com/23a5mwu
高强度间歇训练（high intensity interval training）：http://tinyurl.com/yb9ba5y
一般人适用之高强度间歇训练课表：http://tinyurl.com/ykuedq8
三项运动训练圣经（节译）：http://tinyurl.com/3ytnzp
不同跑步训练方式对心肺适能评量指标与脂肪代谢之影响论文：
http://tinyurl.com/2arjs3f
ETSU论文 http://tinyurl.com/2o9f4j
加拿大拉瓦尔大学研究 http://tinyurl.com/68ypn3
挪威科技大学研究 http://tinyurl.com/2btn7q6
HIIT摄氧量研究 http://tinyurl.com/2b4m48l
2007应用生理学期刊 http://tinyurl.com/2ftm2jf