在女性中，有氧高强度间歇训练比超最大冲刺间歇训练更能提高最大摄氧量，这与男性情况相似。

Aerobic high-intensity intervals improve V̇O more than supramaximal sprint intervals in females, similar to males.

作者信息

Helgerud Jan, Hov Håkon, Mehus Håkon, Balto Bård, Boye Anders, Finsås Lars, Hoff Jan, Wang Eivind

机构信息

Department of Circulation and Medical Imaging, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.

Myworkout, Medical Rehabilitation Clinic, Trondheim, Norway.

出版信息

Scand J Med Sci Sports. 2023 Nov;33(11):2193-2207. doi: 10.1111/sms.14470. Epub 2023 Aug 22.

DOI:10.1111/sms.14470

PMID:37608507

Abstract

INTRODUCTION

Maximal oxygen uptake (V̇O ) is a pivotal factor for aerobic endurance performance. Recently, aerobic high-intensity interval training (HIIT) was documented to be superior to sprint interval training (SIT) in improving V̇O in well-trained males. However, as mounting evidence suggests that physiological responses to training are sex-dependent, examining the effects of HIIT versus SIT on V̇O , anaerobic capacity, and endurance performance in females is warranted.

METHODS

We randomized 81 aerobically well-trained females (22 ± 2 years, 51.8 ± 3.6 mL∙kg ∙min V̇O ), training three times weekly for 8 weeks, to well-established protocols: (1) HIIT 4 × 4 min at ~95% of maximal aerobic speed (MAS), with 3 min active recovery (2) SIT 8 × 20 s at ~150% of MAS, with 10 s passive recovery (3) SIT 10 × 30 s at ~175% of MAS, with 3.5 min active recovery.

RESULTS

Only HIIT 4 × 4 min increased V̇O (7.3 ± 3.1%), different from both SIT groups (all p < 0.001). Anaerobic capacity (maximal accumulated oxygen deficit) increased following SIT 8 × 20 s (6.5 ± 10.5%, p < 0.05), SIT 10 × 30 s (14.4 ± 13.7%, p < 0.05; different from HIIT 4 × 4 min, p < 0.05). SIT 10 × 30 s resulted in eight training-induced injuries, different from no injuries following HIIT 4 × 4 min and SIT 8 × 20 s (p < 0.001). All groups improved long-distance (3000-meter) and sprint (300-meter) running performance (all p < 0.001). SIT protocols improved sprint performance more than HIIT 4 × 4 min (p < 0.05). Compared to previous male results, no increase in V̇O following SIT 8 × 20 s (p < 0.01), and a higher injury rate for SIT 10 × 30 s (p < 0.001), were evident.

CONCLUSIONS

In aerobically well-trained women, HIIT is superior to SIT in increasing V̇O while all-out treadmill running SIT is potentially more harmful.

摘要

引言

最大摄氧量（V̇O₂）是有氧耐力表现的关键因素。最近有文献记载，在训练有素的男性中，有氧高强度间歇训练（HIIT）在提高V̇O₂方面优于冲刺间歇训练（SIT）。然而，越来越多的证据表明，身体对训练的反应存在性别差异，因此有必要研究HIIT与SIT对女性V̇O₂、无氧能力和耐力表现的影响。

方法

我们将81名有氧训练有素的女性（22±2岁，V̇O₂为51.8±3.6 mL∙kg⁻¹∙min⁻¹）随机分组，每周训练三次，共8周，采用既定方案：（1）HIIT，以最大有氧速度（MAS）的约95%进行4×4分钟训练，中间有3分钟主动恢复；（2）SIT，以MAS的约150%进行8×20秒训练，中间有10秒被动恢复；（3）SIT，以MAS的约175%进行10×30秒训练，中间有3.5分钟主动恢复。

结果

只有HIIT 4×4分钟组的V̇O₂增加（7.3±3.1%），与两个SIT组不同（所有p<0.001）。无氧能力（最大累积氧亏）在SIT 8×20秒组（6.5±10.5%，p<0.05）、SIT 10×30秒组（14.4±13.7%，p<0.05；与HIIT 4×4分钟组不同，p<0.05）后有所增加。SIT 10×30秒组导致8例训练引起的损伤，与HIIT 4×4分钟组和SIT 8×20秒组无损伤不同（p<0.001）。所有组的长跑（3000米）和短跑（300米）成绩均有所提高（所有p<0.001）。SIT方案在提高短跑成绩方面比HIIT 4×4分钟组更显著（p<0.05）。与之前男性的结果相比，SIT 8×20秒组后V̇O₂没有增加（p<0.01），且SIT 10×30秒组的损伤率更高（p<0.001）。