Astorino Todd A, Heath Brendyn, Bandong Jason, Ordille Gina M, Contreras Ramon, Montell Matthew, Schubert Matthew M
Department of Kinesiology, CSU-San Marcos, San Marcos, CA, USA -
Department of Kinesiology, CSU-San Marcos, San Marcos, CA, USA.
J Sports Med Phys Fitness. 2018 Jul-Aug;58(7-8):1052-1062. doi: 10.23736/S0022-4707.17.07297-8. Epub 2017 Jun 21.
High intensity interval training (HIIT) increases maximal oxygen uptake similar to aerobic exercise. However, changes in body composition are equivocal in response to HIIT. We examined changes in body composition and dietary restraint in response to 20 sessions of HIIT varying in structure.
Thirty nine active men and women (age and VO2max=22.5±4.4 years and 40.1±5.6 mL/kg/min) were randomized to one of three periodized HIIT regimes performed on a cycle ergometer. Before and after training, body composition was assessed using skinfolds (SKF), circumference measures, and Bioelectrical Impedance Analysis (BIA) following standardized procedures. Hunger, restraint, and disinhibition were also measured using the 3-Factor Eating Questionnaire and Power of Food Survey. Control participants (N.=32, age and VO2max=25.6±4.4 years and 40.6±4.9 mL/kg/min) matched for age and fitness level underwent all testing but did not complete HIIT.
There was no change (P>0.05) in body mass, circumferences, or BIA-derived body fat in response to HIIT. However, SKF-derived body fat declined (P=0.04) with HIIT, and gender x time (P=0.03) and gender x time x regimen interactions (P=0.04) were shown in that women but not men exhibited significant reductions in body fat. Hunger was reduced from baseline to post-training (P=0.028), but this response was not different in response to HIIT compared to controls.
Twenty sessions of low-volume HIIT reduce body fat in women but not men, but do not alter perceptions of hunger.
高强度间歇训练（HIIT）可提高最大摄氧量，与有氧运动效果相似。然而，HIIT对身体成分的影响并不明确。我们研究了在20节结构不同的HIIT训练后身体成分和饮食抑制的变化。
39名活跃的男性和女性（年龄和最大摄氧量分别为22.5±4.4岁和40.1±5.6毫升/千克/分钟）被随机分配到三种在自行车测力计上进行的周期性HIIT训练方案之一。训练前后，按照标准化程序使用皮褶厚度（SKF）、周长测量和生物电阻抗分析（BIA）评估身体成分。还使用三因素饮食问卷和食物力量调查测量饥饿感、抑制力和去抑制力。年龄和健康水平匹配的对照组参与者（N = 32，年龄和最大摄氧量分别为25.6±4.4岁和40.6±4.9毫升/千克/分钟）接受了所有测试，但未完成HIIT训练。
HIIT训练后，体重、周长或BIA得出的体脂没有变化（P>0.05）。然而，HIIT训练后SKF得出的体脂下降（P = 0.04），并且显示出性别×时间（P = 0.03）和性别×时间×训练方案的交互作用（P = 0.04），即只有女性而非男性的体脂显著降低。饥饿感从训练前到训练后有所降低（P = 0.028），但与对照组相比，HIIT训练对此反应没有差异。
20节小运动量的HIIT训练可降低女性而非男性的体脂，但不会改变饥饿感。
