1 Centre for Research on Exercise, Physical Activity, and Health, School of Human Movement and Nutrition Sciences, The University of Queensland , St. Lucia, Australia .
2 Recreation, Exercise, and Sport Science Department, Western State Colorado University , Gunnison, Colorado.
Metab Syndr Relat Disord. 2017 Sep;15(7):319-328. doi: 10.1089/met.2017.0042. Epub 2017 Jun 22.
High-intensity interval training (HIIT) is superior to moderate-intensity continuous training (MICT) at improving cardiometabolic risk. However, the optimal volume of HIIT to reduce the severity of the metabolic syndrome (MetS) has yet to be investigated. The aim of this study was to examine the impact of different volumes of HIIT and MICT on MetS severity (MetS z-score).
This was a substudy of the "Exercise in prevention of Metabolic Syndrome" (EX-MET) multicenter trial, reporting data collected at the Brisbane site. Ninety-nine adults diagnosed with MetS were randomized to one of the following 16-week interventions: (1) MICT [n = 34, 30 min at 60%-70% heart rate (HR) peak/session, 150 min/week]; (2) 4HIIT (n = 34, 4 × 4 min bouts at 85%-95% HR peak, interspersed with 3 min active recovery at 50%-70% HR peak, 114 min/week); or (3) 1HIIT (n = 31, 1 × 4 min bout at 85%-95% HR peak, 51 min/week). Z-scores were derived from levels of MetS risk factors before and after the intervention.
Eighty-one participants completed post-testing (MICT, n = 26; 4HIIT, n = 28, 1HIIT, n = 27). After excluding 16 participants who had a change in medication dosage or type during the intervention, a total of 65 participants were included in the analysis [MICT, n = 22, age 55 ± 10 years, body mass index (BMI) 32 ± 6 kg/m; 4HIIT, n = 22, 56 ± 10 years, 35 ± 9 kg/m; 1HIIT, n = 21, 57 ± 8 years, 32 ± 5 kg/m). MetS severity reduced following all interventions (pre- to post-MetS z-score: MICT, 1.80 ± 1.93 to 0.90 ± 1.93; 4HIIT, 2.75 ± 2.56 to 2.17 ± 2.71; 1HIIT, 2.48 ± 3.38 to 0.84 ± 2.98), with no significant differences between groups. There were no reported adverse events that were directly related to the exercise interventions.
Low-volume HIIT (51 min/week) was as effective as high-volume HIIT (114 min/week) and MICT (150 min/week) in ameliorating MetS severity.
高强度间歇训练（HIIT）在改善心血管代谢风险方面优于中等强度持续训练（MICT）。然而，降低代谢综合征（MetS）严重程度的最佳 HIIT 量仍有待研究。本研究旨在探讨不同量的 HIIT 和 MICT 对 MetS 严重程度（MetS z 评分）的影响。
这是多中心“运动预防代谢综合征”（EX-MET）试验的子研究，报告了在布里斯班站点收集的数据。99 名被诊断患有 MetS 的成年人被随机分配到以下 16 周干预措施之一：（1）MICT [n=34，30 分钟，心率（HR）峰值的 60%-70%/次，每周 150 分钟]；（2）4HIIT [n=34，4×4 分钟回合，HR 峰值的 85%-95%，穿插 3 分钟 HR 峰值的 50%-70%主动恢复，每周 114 分钟]；或（3）1HIIT [n=31，1×4 分钟回合，HR 峰值的 85%-95%，每周 51 分钟]。在干预前后，MetS 风险因素的水平衍生出 Z 评分。
81 名参与者完成了测试后评估（MICT，n=26；4HIIT，n=28，1HIIT，n=27）。在排除 16 名在干预期间改变药物剂量或类型的参与者后，共有 65 名参与者纳入分析[MICT，n=22，年龄 55±10 岁，体重指数（BMI）32±6kg/m；4HIIT，n=22，56±10 岁，35±9kg/m；1HIIT，n=21，57±8 岁，32±5kg/m]。所有干预措施后 MetS 严重程度均降低（从干预前到干预后的 MetS z 评分：MICT，1.80±1.93 至 0.90±1.93；4HIIT，2.75±2.56 至 2.17±2.71；1HIIT，2.48±3.38 至 0.84±2.98），但各组间无显著差异。没有报告与运动干预直接相关的不良事件。
低量 HIIT（每周 51 分钟）与高量 HIIT（每周 114 分钟）和 MICT（每周 150 分钟）一样有效，可以改善 MetS 严重程度。
