Department of Kinesiology, University of Georgia, Athens, GA, USA,
Sports Med. 2014 Feb;44(2):269-79. doi: 10.1007/s40279-013-0115-0.
Sprint interval training (SIT) involving repeated 30-s "all out" efforts have resulted in significantly improved skeletal muscle oxidative capacity, maximal oxygen uptake, and endurance performance. The positive impact of SIT on cardiorespiratory fitness has far-reaching health implications.
The objective of this study was to perform a systematic review of the literature and meta-analysis to determine the effects of SIT on aerobic capacity.
A search of the literature was conducted using the key words 'sprint interval training', 'high intensity intermittent training/exercise', 'aerobic capacity', and 'maximal oxygen uptake'. Seventeen effects were analyzed from 16 randomized controlled trials of 318 participants. The mean ± standard deviation number of participants was 18.7 ± 5.1. Participant age was 23.5 ± 4.3 years.
The effect size calculated for all studies indicates that supramaximal-intensity SIT has a small-to-moderate effect (Cohen's d = 0.32, 95 % CI 0.10-0.55; z = 2.79, P < 0.01) on aerobic capacity with an aggregate improvement of 3.6 mL·kg⁻¹·min⁻¹ (8 % increase). The effect is moderate to large in comparison with no-exercise control groups (Cohen's d = 0.69, 95 % CI 0.46-0.93; z = 5.84, P < 0.01) and not different when compared with endurance training control groups (Cohen's d = 0.04, 95 % CI -0.17 to 0.24; z = 0.36, P = 0.72).
SIT improves aerobic capacity in healthy, young people. Relative to continuous endurance training of moderate intensity, SIT presents an equally effective alternative with a reduced volume of activity. This evaluation of effects and analysis of moderating variables consolidates the findings of small-sample studies and contributes to the practical application of SIT to improve cardiorespiratory fitness and health.
冲刺间歇训练（SIT）包括重复 30 秒的“全力以赴”努力，可显著提高骨骼肌氧化能力、最大摄氧量和耐力表现。SIT 对心肺健康的积极影响具有深远的健康意义。
本研究旨在对文献进行系统回顾和荟萃分析，以确定 SIT 对有氧能力的影响。
使用关键词“冲刺间歇训练”、“高强度间歇训练/运动”、“有氧能力”和“最大摄氧量”对文献进行检索。对 16 项随机对照试验中的 318 名参与者的 17 个效应进行了分析。平均（±标准差）参与者人数为 18.7 ± 5.1。参与者年龄为 23.5 ± 4.3 岁。
所有研究的效应大小表明，超最大强度 SIT 对有氧能力有小到中等的影响（Cohen's d = 0.32，95 % CI 0.10-0.55；z = 2.79，P < 0.01），平均改善约 3.6 mL·kg⁻¹·min⁻¹（~8 %的提升）。与无运动对照组相比，这种效果是中等至较大的（Cohen's d = 0.69，95 % CI 0.46-0.93；z = 5.84，P < 0.01），与耐力训练对照组相比没有差异（Cohen's d = 0.04，95 % CI -0.17 至 0.24；z = 0.36，P = 0.72）。
SIT 可提高健康年轻人的有氧能力。与中等强度的持续耐力训练相比，SIT 是一种同样有效的替代方案，活动量减少。对这些小样本研究的效应评估和调节变量分析，巩固了小样本研究的结果，并有助于将 SIT 应用于提高心肺健康和健康的实际应用。
