School of Sport & Exercise Science, University of Worcester, Worcester, WR2 6AJ, UK.
Faculty of Health Sciences and Sport, University of Stirling, Stirling, FK9 4LA, UK.
Appl Physiol Nutr Metab. 2020 Jun;45(6):683-685. doi: 10.1139/apnm-2019-0750. Epub 2020 Feb 20.
In the present randomised-controlled trial we investigated the effect of reduced-exertion high-intensity interval training (REHIT) training frequency (2, 3, or 4 sessions/week for 6 weeks) on maximal aerobic capacity in 42 inactive individuals (13 women; mean ± SD age: 25 ± 5 years, maximal aerobic capacity: 35 ± 5 mL·kg·min). Changes in maximal aerobic capacity were not significantly different between the 3 groups (2 sessions/week: +10.2%; 3 sessions/week: +8.1%; 4 sessions per week: +7.3%). In conclusion, a training frequency of 2 sessions/week is sufficient for REHIT to improve maximal aerobic capacity. We demonstrate that reducing REHIT training frequency from 3 or 4 to 2 sessions/week does not attenuate improvements in the key health marker of maximal aerobic capacity.
在本项随机对照试验中，我们研究了低强度间歇训练（REHIT）训练频率（每周 2、3 或 4 次，持续 6 周）对 42 名不活跃个体（13 名女性；平均年龄 ± 标准差为 25 ± 5 岁，最大有氧能力为 35 ± 5 mL·kg·min）的最大有氧能力的影响。3 组之间最大有氧能力的变化无显著差异（每周 2 次训练：+10.2%；每周 3 次训练：+8.1%；每周 4 次训练：+7.3%）。综上所述，每周 2 次的训练频率足以通过 REHIT 来提高最大有氧能力。我们证明，将 REHIT 的训练频率从 3 次或 4 次减少到 2 次/周不会减弱对最大有氧能力这一关键健康指标的改善。
