Russomando Luca, Bono Vincenzo, Mancini Annamaria, Terracciano Alessia, Cozzolino Francesca, Imperlini Esther, Orrù Stefania, Alfieri Andreina, Buono Pasqualina
Dipartimento di Scienze Motorie e del Benessere, Università degli Studi di Napoli Parthenope, 80133 Naples, Italy.
CEINGE-Biotecnologie avanzate, 80131 Naples, Italy.
J Funct Morphol Kinesiol. 2020 Jun 10;5(2):41. doi: 10.3390/jfmk5020041.
We aimed to compare the effects of a personalized short-term high-intensity interval training (HIIT) vs. standard moderate intensity continuous training (MICT) on body fat percentage, abdominal circumference, BMI and maximal oxygen uptake (VO) in overweight volunteers. Twenty overweight sedentary volunteers (24.9 ± 2.9y; BMI: 26.1 ± 1 kgm) were randomly assigned to 2 groups, HIIT or MICT. HIIT trained 6 weeks (3-days/week), 40-min sessions as follows: 6-min warm-up, 20-min resistance training (RT) at 70% 1-RM, 8-min HIIT up to 90% of the predicted Maximal Heart Rate (HR), 6-min cool-down. MICT trained 6 weeks (3-days/week) 60-min sessions as follows: 6-min warm-up, 20-min RT at 70% 1-RM, 30-min MICT at 60-70% of the predicted HR, 4-min cool-down. Two-way ANOVA was performed in order to compare the efficacy of HIIT and MICT protocols, and no significant interaction between training x time was evidenced ( > 0.05), indicating similar effects of both protocols on all parameters analyzed. Interestingly, the comparison of Δ mean percentage revealed an improvement in VO ( = 0.05) together with a positive trend in the reduction of fat mass percentage ( = 0.06) in HIIT compared to MICT protocol. In conclusion, 6 weeks of personalized HIIT, with reduced training time (40 vs. 60 min)/session and volume of training/week, improved VO and reduced fat mass percentage more effectively compared to MICT. These positive results encourage us to test this training in a larger population.
我们旨在比较个性化短期高强度间歇训练（HIIT）与标准中等强度持续训练（MICT）对超重志愿者体脂百分比、腹围、体重指数（BMI）和最大摄氧量（VO₂）的影响。20名超重久坐志愿者（24.9±2.9岁；BMI：26.1±1kg/m²）被随机分为两组，即HIIT组或MICT组。HIIT组进行为期6周（每周3天）、每次40分钟的训练，具体如下：6分钟热身，20分钟以1次重复最大值（1-RM）的70%进行阻力训练（RT），8分钟HIIT，强度达到预测最大心率（HR）的90%，6分钟冷却。MICT组进行为期6周（每周3天）、每次60分钟的训练，具体如下：6分钟热身，20分钟以1-RM的70%进行RT，30分钟以预测HR的60%-70%进行MICT，4分钟冷却。进行双向方差分析以比较HIIT和MICT方案的效果，未发现训练×时间之间存在显著交互作用（P>0.05），表明两种方案对所有分析参数的效果相似。有趣的是，与MICT方案相比，Δ平均百分比的比较显示HIIT组的VO₂有所改善（P=0.05），同时脂肪量百分比降低呈积极趋势（P=0.06）。总之，与MICT相比，6周的个性化HIIT训练时间（每次40分钟与60分钟）和每周训练量减少，能更有效地改善VO₂并降低脂肪量百分比。这些积极结果促使我们在更大规模人群中测试这种训练方法。
