Department of Exercise and Sport Sciences, Section of Integrated Physiology, University of Copenhagen, Copenhagen, Denmark.
J Appl Physiol (1985). 2012 Jul;113(1):16-24. doi: 10.1152/japplphysiol.00334.2012. Epub 2012 May 3.
The effect of an alteration from regular endurance to interval (10-20-30) training on the health profile, muscular adaptations, maximum oxygen uptake (Vo(2max)), and performance of runners was examined. Eighteen moderately trained individuals (6 females and 12 males; Vo(2max): 52.2 ± 1.5 ml·kg(-1)·min(-1)) (means ± SE) were divided into a high-intensity training (10-20-30; 3 women and 7 men) and a control (CON; 3 women and 5 men) group. For a 7-wk intervention period the 10-20-30 replaced all training sessions with 10-20-30 training consisting of low-, moderate-, and high-speed running (<30%, <60%, and >90% of maximal intensity) for 30, 20, and 10 s, respectively, in three or four 5-min intervals interspersed by 2 min of recovery, reducing training volume by 54% (14.0 ± 0.9 vs. 30.4 ± 2.3 km/wk) while CON continued the normal training. After the intervention period Vo(2max) in 10-20-30 was 4% higher, and performance in a 1,500-m and a 5-km run improved (P < 0.05) by 21 and 48 s, respectively. In 10-20-30, systolic blood pressure was reduced (P < 0.05) by 5 ± 2 mmHg, and total and low-density lipoprotein (LDL) cholesterol was lowered (P < 0.05) by 0.5 ± 0.2 and 0.4 ± 0.1 mmol/l, respectively. No alterations were observed in CON. Muscle membrane proteins and enzyme activity did not change in either of the groups. The present study shows that interval training with short 10-s near-maximal bouts can improve performance and Vo(2max) despite a ∼50% reduction in training volume. In addition, the 10-20-30 training regime lowers resting systolic blood pressure and blood cholesterol, suggesting a beneficial effect on the health profile of already trained individuals.
研究了从常规耐力训练改为间歇（10-20-30）训练对健康状况、肌肉适应性、最大摄氧量（Vo(2max)）和跑步者表现的影响。18 名中等训练水平的个体（6 名女性和 12 名男性；Vo(2max)：52.2 ± 1.5 ml·kg(-1)·min(-1)）（平均值 ± SE）分为高强度训练（10-20-30；3 名女性和 7 名男性）和对照组（CON；3 名女性和 5 名男性）。在 7 周的干预期间，10-20-30 用 10-20-30 训练代替所有训练，10-20-30 训练包括低强度、中强度和高强度跑步（<30%、<60%和>90%的最大强度），分别为 30、20 和 10 秒，分别在三个或四个 5 分钟间隔中，间隔 2 分钟恢复期，训练量减少 54%（14.0 ± 0.9 vs. 30.4 ± 2.3 km/wk），而 CON 继续正常训练。干预后，10-20-30 中的 Vo(2max)提高了 4%，1500 米和 5000 米跑的表现分别提高了 21 秒和 48 秒（P < 0.05）。在 10-20-30 中，收缩压降低了（P < 0.05）5 ± 2 mmHg，总胆固醇和低密度脂蛋白胆固醇分别降低了（P < 0.05）0.5 ± 0.2 和 0.4 ± 0.1 mmol/l。CON 中未观察到任何变化。两组肌肉膜蛋白和酶活性均无变化。本研究表明，尽管训练量减少了约 50%，但进行短至 10 秒的近最大强度冲刺的间歇训练可以提高表现和 Vo(2max)。此外，10-20-30 训练方案降低了静息收缩压和血液胆固醇，表明对已经训练有素的个体的健康状况有有益影响。
