Sijie T, Hainai Y, Fengying Y, Jianxiong W
Department of Health and Exercise Science, Tianjin University of Sport, China.
J Sports Med Phys Fitness. 2012 Jun;52(3):255-62.
The purpose of this study was intended to evaluate the effects of a high intensity interval training (HIIT) program on the body composition, cardiac function and aerobic capacity in overweight young women.
Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group. The subjects in both the HIIT and MICT groups underwent exercise training five times per week for 12 weeks. In each of the training sessions, the HIIT group performed interval exercises at the individualized heart rate (HR) of 85% of VO2max and separated by brief periods of low intensity activity (HR at 50% of VO2max), while the MICT group did continuous walking and/or jogging at the individualized HR of 50% of VO2max.
Both of these exercise training programs produced significant improvements in the subjects' body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.
The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.
本研究旨在评估高强度间歇训练（HIIT）计划对超重年轻女性身体成分、心脏功能和有氧能力的影响。
选取60名女大学生（年龄19 - 20岁，体重指数≥25kg/m²且体脂百分比≥30%），然后将她们随机分配到HIIT组、中等强度持续训练（MICT）组和非训练对照组。HIIT组和MICT组的受试者每周进行5次运动训练，共12周。在每次训练中，HIIT组以个体最大摄氧量（VO₂max）的85%的心率进行间歇运动，并穿插短暂的低强度活动（心率为VO₂max的50%），而MICT组则以个体VO₂max的50%的心率进行持续步行和/或慢跑。
这两种运动训练计划均使受试者的身体成分、左心室射血分数、静息心率、最大摄氧量和通气阈值有显著改善。然而，通过效应量评估，HIIT组取得的效果优于MICT组。对照组在所有测量变量上均未出现任何变化。
我们相对较大规模的同质受试者群体所取得的切实结果表明，HIIT计划是治疗超重年轻女性的有效措施。
