Department of Health and Human Performance, Oklahoma State University, Stillwater, Oklahoma.
J Strength Cond Res. 2021 Jun 1;35(6):1685-1692. doi: 10.1519/JSC.0000000000002939.
Moghaddam, M, Estrada, CA, Muddle, TWD, Magrini, MA, Jenkins, NDM, and Jacobson, BH. Similar anaerobic and aerobic adaptations after 2 high-intensity interval training configurations: 10:5 s vs. 20:10 s work-to-rest ratio. J Strength Cond Res 35(6): 1685-1692, 2021-This study compares the effects of 2 high-intensity interval training (HIIT) configurations, a 10-5 vs. a 20-10 second work-to-rest ratio, on anaerobic and aerobic performance. Thirty-four individuals were randomly assigned to 10-5-HIIT (n = 17) and 20-10-HIIT (n = 17) groups to complete 6 cycles of 6 exercises, 3 days a week for 4 weeks. The 10-5-HIIT was performed with 10 s:5 s work-to-rest ratio with 1-minute recovery between cycles, while the 20-10-HIIT was performed with 20 s:10 s work-to-rest ratio followed by a 2-minute recovery. Anaerobic (i.e., peak power [PP], anaerobic capacity [AC], anaerobic power [AP], and total work [TW]) and aerobic fitness (i.e., time to exhaustion [TE], absolute V̇o2max [A-V̇o2max], relative V̇o2max [R-V̇o2max]) were measured with pre-training and post-training intervention. A significant main effect time was observed for both 10-5-HIIT and 20-10-HIIT (p < 0.05) in PP (9.2%, 5.7%); AC (14.9%, 8.6%); AP (9.0%, 6.2%); TW (15.1%, 8.5%); TE (4.3%, 5.5%); A-V̇o2max (9.4%, 8.9%); R-V̇o2max (8.5%, 8.2%), respectively. In conclusion, individuals may be able to achieve similar health benefits as 20-10-HIIT by performing 10-5-HIIT, despite exercising for 50% less total time. High-intensity interval training has been suggested as a "time-efficient" mode of exercise that can mitigate the most significant barrier to physical activity, "lack of time." Both 10-5-HIIT and 20-10-HIIT can induce performance adaptations to a similar extent. However, because of shorter time commitment, performing 10-5-HIIT at 10 s:5 s work-to-rest ratio may offer a shorter and equally efficient interval. Functional fitness training during HIIT protocols seems to be as beneficial as ergometer-based HIIT to improve anaerobic and aerobic performance.
莫加达姆、埃斯特拉达、马格鲁、马格里尼、詹金斯和雅各布森。两种高强度间歇训练方案的无氧和有氧适应性相似：10:5 秒与 20:10 秒工作与休息比。《力量与调节研究杂志》35(6):1685-1692,2021-本研究比较了两种高强度间歇训练（HIIT）方案的效果，一种是 10-5 秒与 20-10 秒的工作与休息比，对无氧和有氧性能的影响。34 名个体被随机分配到 10-5-HIIT（n=17）和 20-10-HIIT（n=17）组，每周 3 天完成 6 个循环，每个循环 6 个练习。10-5-HIIT 的工作与休息比为 10 秒：5 秒，每个循环之间有 1 分钟的恢复期，而 20-10-HIIT 的工作与休息比为 20 秒：10 秒，之后有 2 分钟的恢复期。无氧（即最大功率[PP]、无氧能力[AC]、无氧功率[AP]和总功[TW]）和有氧健身（即耐力时间[TE]、绝对 V̇o2max[A-V̇o2max]、相对 V̇o2max[R-V̇o2max]）在训练前和训练后进行测量。10-5-HIIT 和 20-10-HIIT 均观察到主要时间效应（p<0.05），PP（9.2%，5.7%）；AC（14.9%，8.6%）；AP（9.0%，6.2%）；TW（15.1%，8.5%）；TE（4.3%，5.5%）；A-V̇o2max（9.4%，8.9%）；R-V̇o2max（8.5%，8.2%）。总之，尽管总训练时间减少了 50%，但个体可能能够通过进行 10-5-HIIT 来获得与 20-10-HIIT 相似的健康益处。高强度间歇训练已被提议为一种“高效时间”的运动模式，可以减轻身体活动最显著的障碍，即“缺乏时间”。10-5-HIIT 和 20-10-HIIT 都可以引起相似程度的性能适应。然而，由于承诺的时间较短，以 10 秒：5 秒的工作与休息比进行 10-5-HIIT 可能提供更短且同样有效的间隔。在 HIIT 方案中进行功能性健身训练似乎与基于测功计的 HIIT 一样有益于提高无氧和有氧性能。
