Department of Exercise and Nutrition Sciences, University at Buffalo, Buffalo, New York, USA.
J Strength Cond Res. 2012 Oct;26(10):2866-71. doi: 10.1519/JSC.0b013e318241e13d.
Although high-intensity sprint interval training (SIT) employing the Wingate protocol results in significant physiological adaptations, it is conducted at supramaximal intensity and is potentially unsafe for sedentary middle-aged adults. We therefore evaluated the metabolic and cardiovascular response in healthy young individuals performing 4 high-intensity (90% VO2max) aerobic interval training (HIT) protocols with similar total work output but different work-to-rest ratio. Eight young physically active subjects participated in 5 different bouts of exercise over a 3-week period. Protocol 1 consisted of 20-minute continuous exercise at approximately 70% of VO2max, whereas protocols 2-5 were interval based with a work-active rest duration (in seconds) of 30/30, 60/30, 90/30, and 60/60, respectively. Each interval protocol resulted in approximately 10 minutes of exercise at a workload corresponding to approximately 90% VO2max, but differed in the total rest duration. The 90/30 HIT protocol resulted in the highest VO2, HR, rating of perceived exertion, and blood lactate, whereas the 30/30 protocol resulted in the lowest of these parameters. The total caloric energy expenditure was lowest in the 90/30 and 60/30 protocols (150 kcal), whereas the other 3 protocols did not differ (~195 kcal) from one another. The immediate postexercise blood pressure response was similar across all the protocols. These finding indicate that HIT performed at approximately 90% of VO2max is no more physiologically taxing than is steady-state exercise conducted at 70% VO2max, but the response during HIT is influenced by the work-to-rest ratio. This interval protocol may be used as an alternative approach to steady-state exercise training but with less time commitment.
虽然高强度间歇训练（SIT）采用了Wingate 协议，导致了显著的生理适应，但它是在超最大强度下进行的，对久坐的中年成年人来说是不安全的。因此，我们评估了健康的年轻个体在进行 4 种高强度（~90% VO2max）有氧间歇训练（HIT）方案时的代谢和心血管反应，这些方案的总工作量相似，但工作与休息的比例不同。8 名年轻的身体活跃的受试者在 3 周内参与了 5 种不同的运动。方案 1 由大约 70% VO2max 的 20 分钟连续运动组成，而方案 2-5 则是基于间歇的，工作-休息时间（秒）分别为 30/30、60/30、90/30 和 60/60。每个间歇方案都导致大约 10 分钟的运动，其工作量相当于大约 90% VO2max，但总休息时间不同。90/30 HIT 方案导致 VO2、HR、感知用力程度和血乳酸最高，而 30/30 方案导致这些参数最低。90/30 和 60/30 方案的总热量消耗最低（约 150 千卡），而其他 3 个方案彼此之间没有差异（约 195 千卡）。所有方案的运动后即刻血压反应相似。这些发现表明，在大约 90% VO2max 下进行的 HIT 并不比在 70% VO2max 下进行的稳态运动更具生理压力，但 HIT 期间的反应受到工作与休息比例的影响。这种间歇方案可以作为稳态运动训练的替代方法，但需要的时间更少。
