Wenger H A, Bell G J
Sports Med. 1986 Sep-Oct;3(5):346-56. doi: 10.2165/00007256-198603050-00004.
This review has grouped many studies on different populations with different protocols to show the interactive effects of intensity, frequency and duration of training as well as the effects of initial fitness levels and programme length on cardiorespiratory fitness as reflected by aerobic power (VO2max). Within each level of exercise duration, frequency, programme length or initial fitness level, the greatest improvements in aerobic power occur when the greatest challenge to aerobic power occurs i.e., when intensity is from 90 to 100% of VO2max. The pattern of improvement where different intensities are compared with different durations suggests that when exercise exceeds 35 minutes, a lower intensity of training results in the same effect as those achieved at higher intensities for shorter durations. Frequencies of as low as 2 per week can result in improvements in less fit subjects but when aerobic power exceeds 50 ml/kg/min, exercise frequency of at least 3 times per week is required. As the levels of initial fitness improve, the changes in aerobic power decreases regardless of the intensity, frequency or duration of exercise. Although these pooled data suggest that maximal gains in aerobic power are elicited with intensities between 90 to 100% VO2max, 4 times per week with exercise durations of 35 to 45 minutes, it is important to note that lower intensities still produce effective changes and reduce the risks of injury in non-athletic groups.
本综述汇总了许多针对不同人群、采用不同方案的研究，以展示训练强度、频率和持续时间的交互作用，以及初始健康水平和训练计划长度对有氧能力（最大摄氧量，VO2max）所反映的心肺适能的影响。在每个运动持续时间、频率、训练计划长度或初始健康水平等级内，当对有氧能力构成最大挑战时，即强度为VO2max的90%至100%时，有氧能力会有最大程度的提高。将不同强度与不同持续时间进行比较时的改善模式表明，当运动超过35分钟时，较低强度的训练所产生的效果与较短持续时间的较高强度训练所达到的效果相同。每周低至2次的频率可使健康状况较差的受试者有所改善，但当有氧能力超过50毫升/千克/分钟时，每周至少需要进行3次运动。随着初始健康水平的提高，无论运动的强度、频率或持续时间如何，有氧能力的变化都会减小。尽管这些汇总数据表明，当强度在VO2max的90%至100%之间、每周进行4次、运动持续时间为35至45分钟时，有氧能力能获得最大程度的提升，但需要注意的是，较低强度的运动仍然会产生有效的变化，并降低非运动员群体受伤的风险。
