快速解答

20 分钟 HIIT 够吗？

只要强度够、坚持练，短时训练就有效

研究的发现

关键研究

每次 10 分钟、包含 3 次 20 秒全力冲刺的训练，对 VO2peak、胰岛素敏感性和肌肉线粒体的改善，与 50 分钟中等强度骑行相当，两组都是每周 3 次。

荟萃分析一致认为，HIIT 比持续有氧运动更能提升体能 ³，减少的体脂与之相近，而用时更短 ⁴。

安排 20 分钟的一种方式。

指南还建议每周至少 2 天进行肌肉强化活动 ¹，单靠间歇训练无法替代。可以加入两次简短的力量训练，或者把自重力量动作编进你的循环训练中。

Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi.org/10.1136/bjsports-2020-102955
Gillen JB, Martin BJ, MacInnis MJ, et al. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLoS One. 2016;11(4):e0154075. doi.org/10.1371/journal.pone.0154075
Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015;45(10):1469-1481. doi.org/10.1007/s40279-015-0365-0
Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017;18(6):635-646. doi.org/10.1111/obr.12532

下一次训练从这里开始

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