快速解答

什么是 HIIT？

用通俗的话讲清高强度间歇训练：是什么、有什么作用、怎么尝试

怎样才算 HIIT

任何运动都可以变成 HIIT：跑步、骑行、划船、自重动作或壶铃。关键在于模式：强度高到你无法坚持很久，然后休息到足以再来一次。冲刺间歇训练更进一步，采用短时间全力冲刺和长时间休息 ³。

形式	训练	休息	轮次
Tabata	20 秒	10 秒	8
40/20	40 秒	20 秒	8–12
30/30	30 秒	30 秒	10–20
4×4	4 分钟	3 分钟	4
冲刺间歇	20–30 秒，全力	2–4 分钟	3–6

有什么作用

体能：HIIT 能提升 VO2max 这一衡量体能的关键指标，平均而言提升幅度大于持续有氧运动 ⁴。
健康：在患有心脏和代谢疾病的人群中，它提升体能的幅度约为中等强度运动的两倍 ¹。
减脂：与持续有氧运动效果相近，但用时更短 ^5,6。
时间：在一项试验中，每周 3 次、每次 10 分钟的训练，效果与每周 3 次、每次 50 分钟的训练相当 ⁷。

完整内容请阅读HIIT 的好处。

如何开始

先热身 5 到 10 分钟 ⁸。
从休息多于训练开始，比如高强度 20 秒、轻松 40 秒，共 8 轮。
每周 2 到 3 次，中间安排较轻松的日子。
觉得轻松后，增加轮数或缩短休息。

免费工具现在试试 HIIT 计时器在浏览器中免费进行 40/20 或 30/30。

参考文献

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Helgerud J, Høydal K, Wang E, et al. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med Sci Sports Exerc. 2007;39(4):665-671. doi.org/10.1249/mss.0b013e3180304570
Gibala MJ, Little JP, van Essen M, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006;575(3):901-911. doi.org/10.1113/jphysiol.2006.112094
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
Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019;53(10):655-664. doi.org/10.1136/bjsports-2018-099928
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
Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011;43(7):1334-1359. doi.org/10.1249/MSS.0b013e318213fefb