Alves Elaine Domingues, Salermo Gabriela Pires, Panissa Valéria Leme Gonçalves, Franchini Emerson, Takito Monica Yuri
Department of Human Movement Pedagogy, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
Department of Sport, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
J Exerc Rehabil. 2017 Aug 29;13(4):393-399. doi: 10.12965/jer.1734962.481. eCollection 2017 Aug.
To compare the effects of 6 weeks of long or short high-intensity interval training (long- or short-HIIT) on body composition, hunger perception, food intake and rating of perceived exertion (RPE). Twenty previously untrained women (25±5 years) were randomly assigned to do a long-HIIT (n=10) or a short-HIIT (n=10). The long-HIIT group performed fifteen 1-min bouts at 90% of maximum heart rate (HRmax), interspersed by 30-sec active recovery (60% HRmax). The short-HIIT group performed forty-five 20-sec bouts at 90% of HRmax, interspersed by 10-sec active recovery (60% HRmax). The training for both groups was conducted 3 times a week for 6 weeks. All subjects performed the Astrand cycle ergometer test to estimate maximal oxygen consumption (VO) 1 week before and after the training period, as well as body composition, which was estimated through circumferences and skinfold thicknesses. For all training sessions, the heart rate, visual scale of hunger, internal load, and RPE were recorded. In the first and last week of training, subjects were asked to record a 24-hr food diary for 3 days. Both training induced significant pre to post decreases for fat mass, fat percentage, waist circumference, sum of seven skinfolds and RPE. As expected estimated, the VO increased in both groups. There were no differences for hunger perception, energy intake, and body mass. Long and short-HIIT resulted in fat loss, without altering the energy intake.
比较为期6周的长时间或短时间高强度间歇训练（长时或短时HIIT）对身体成分、饥饿感、食物摄入量和主观用力感觉（RPE）的影响。20名之前未受过训练的女性（25±5岁）被随机分配进行长时HIIT（n = 10）或短时HIIT（n = 10）。长时HIIT组以最大心率（HRmax）的90%进行15次1分钟的训练回合，中间穿插30秒的主动恢复（HRmax的60%）。短时HIIT组以HRmax的90%进行45次20秒的训练回合，中间穿插10秒的主动恢复（HRmax的60%）。两组的训练均每周进行3次，共6周。所有受试者在训练期前后1周进行阿斯兰德自行车测力计测试以估计最大摄氧量（VO），以及通过测量周长和皮褶厚度来估计身体成分。在所有训练课程中，记录心率、饥饿视觉量表、内部负荷和RPE。在训练的第一周和最后一周，要求受试者记录3天的24小时食物日记。两种训练均导致训练前后脂肪量、脂肪百分比、腰围、七处皮褶厚度总和及RPE显著下降。如预期估计的那样，两组的VO均增加。在饥饿感、能量摄入和体重方面没有差异。长时和短时HIIT均导致脂肪减少，而不改变能量摄入。
