黎涌明

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高強(qiáng)度間歇訓(xùn)練對不同訓(xùn)練人群的應(yīng)用效果

黎涌明

本研究在闡述高強(qiáng)度間歇訓(xùn)練(HIT)的定義和回顧HIT的歷史的基礎(chǔ)上，對HIT在不同訓(xùn)練人群中的應(yīng)用現(xiàn)狀進(jìn)行了綜述。HIT是指以≥無氧閾或最大乳酸穩(wěn)態(tài)的負(fù)荷強(qiáng)度進(jìn)行多次持續(xù)時間為幾秒到幾分鐘的練習(xí)，且每兩次練習(xí)之間安排使練習(xí)者不足以完全恢復(fù)的靜息或低強(qiáng)度練習(xí)的訓(xùn)練方法。競技體育領(lǐng)域?qū)IT的再次重視推動了HIT在運(yùn)動健身和慢性疾病康復(fù)領(lǐng)域中的應(yīng)用。文獻(xiàn)綜述表明，HIT對不同訓(xùn)練人群的應(yīng)用效果并不一樣。盡管HIT對于非高水平運(yùn)動員和普通人群可能是一種省時有效的訓(xùn)練/鍛煉方式，但是，HIT對高水平運(yùn)動員的訓(xùn)練效果尚不明確。對于慢性疾病患者來說，在確保安全的前提下，可以考慮循序漸進(jìn)地進(jìn)行HIT。HIT提高運(yùn)動能力的機(jī)制還有待更多的研究，尤其是以高水平運(yùn)動員為對象的研究。

高強(qiáng)度間歇訓(xùn)練；持續(xù)訓(xùn)練；高水平運(yùn)動員；普通人群；運(yùn)動能力

1 前言

進(jìn)入21世紀(jì)，競技體育研究和訓(xùn)練熱點(diǎn)的擺鐘再次從低強(qiáng)度持續(xù)訓(xùn)練(low-intensity continuous training，LCT)擺向了高強(qiáng)度間歇訓(xùn)練(high-intensity interval training，HIT)。由于省時(time-efficient)有效，HIT受到了運(yùn)動員、健身人群和慢性疾病患者的青睞[35,79,110]。然而，伴隨HIT所受關(guān)注增加的同時，一個不容忽視的問題是，HIT對于不同訓(xùn)練水平人群的訓(xùn)練效果是否一樣？對這個問題的解答直接影響著運(yùn)動員訓(xùn)練負(fù)荷的安排，影響著健身人群鍛煉方法的選擇，影響著慢性疾病患者鍛煉的安全性。因此，本研究將在闡述HIT的定義和回顧HIT的歷史的基礎(chǔ)上，綜述HIT在不同訓(xùn)練人群中的應(yīng)用現(xiàn)狀，以探究HIT對于不同訓(xùn)練水平人群的訓(xùn)練效果。

2 定義

為了更為全面地了解HIT這種訓(xùn)練方法，下面將HIT置于常見的訓(xùn)練方法當(dāng)中來進(jìn)行介紹。首先，常見的訓(xùn)練方法可以根據(jù)訓(xùn)練過程中有無間歇分為“無間歇類”和“有間歇類”兩大類，“無間歇類”訓(xùn)練方法包括持續(xù)訓(xùn)練(continuous training)、法特萊克訓(xùn)練(Fartlet training)和變速訓(xùn)練(pace training)；“有間歇類”訓(xùn)練方法包括間歇訓(xùn)練(interval training，即HIT，具體定義見下文)和重復(fù)訓(xùn)練(repetition training)。相比于“無間歇類”訓(xùn)練方法，“有間歇類”的兩種訓(xùn)練方法都有間歇，都屬于“間歇式(intermittent)”訓(xùn)練方法。“無間歇類”訓(xùn)練方法可根據(jù)訓(xùn)練節(jié)奏(強(qiáng)度)的改變與否分為兩個亞類，第一個亞類是持續(xù)訓(xùn)練，其訓(xùn)練節(jié)奏(或強(qiáng)度)不改變；第二個亞類包括法特萊克訓(xùn)練和變速訓(xùn)練，其訓(xùn)練節(jié)奏(或強(qiáng)度)改變，其中，法特萊克訓(xùn)練的訓(xùn)練節(jié)奏(強(qiáng)度)是無計(jì)劃地改變，而變速訓(xùn)練的訓(xùn)練節(jié)奏(強(qiáng)度)是有計(jì)劃地改變。“有間歇類”訓(xùn)練方法又可根據(jù)間歇休息的充分與否分為兩個亞類，第一個亞類是間歇訓(xùn)練(即HIT)，其間歇休息不充分；第二個亞類是重復(fù)訓(xùn)練，其間歇休息充分。這兩個亞類又可根據(jù)練習(xí)的強(qiáng)度進(jìn)一步細(xì)分為次最大強(qiáng)度(強(qiáng)度從無氧閾強(qiáng)度到全力強(qiáng)度)和全力強(qiáng)度。根據(jù)組織形式的不同，間歇訓(xùn)練可以發(fā)展有氧能力或無氧能力，而重復(fù)訓(xùn)練可以發(fā)展無氧能力(圖1)[142]。不同競技體育項(xiàng)目的訓(xùn)練計(jì)劃中幾乎都包括了以上所有訓(xùn)練方法，只是不同訓(xùn)練方法的比重和實(shí)施形式根據(jù)項(xiàng)目特征的不同而有所區(qū)別。

圖1 不同訓(xùn)練方法示意圖

盡管對以上不同訓(xùn)練方法的劃分爭議較少，但文獻(xiàn)中與HIT有關(guān)的名稱和定義卻多種多樣。表1是不同文獻(xiàn)對HIT的定義，這些定義對應(yīng)的英文名稱包括high-intensity interval training，(aerobic,anaerobic,long,short,sprint) interval training，high-intensity-aerobic interval training等。盡管不同文獻(xiàn)定義HIT的方式有所不同，但是，HIT對應(yīng)的負(fù)荷強(qiáng)度都為≥無氧閾(anaerobic threshold，AnT)或最大乳酸穩(wěn)態(tài)(maximal lactate steady state，MLSS)，HIT對應(yīng)的負(fù)荷持續(xù)時間則從幾秒鐘到幾分鐘不等，HIT對應(yīng)的間歇休息強(qiáng)度為靜息或低強(qiáng)度，HIT對應(yīng)的間歇休息持續(xù)時間基本上沒有明確的要求。鑒于此，本研究對HIT的定義為，以≥無氧閾或最大乳酸穩(wěn)態(tài)的負(fù)荷強(qiáng)度進(jìn)行多次持續(xù)時間為幾秒到幾分鐘的練習(xí)，且每兩次練習(xí)之間安排使練習(xí)者不足以完全恢復(fù)的靜息或低強(qiáng)度練習(xí)的訓(xùn)練方法。由于≥無氧閾或最大乳酸穩(wěn)態(tài)的負(fù)荷強(qiáng)度屬于高強(qiáng)度[126]，因此，間歇訓(xùn)練屬于高強(qiáng)度訓(xùn)練(間歇訓(xùn)練=HIT)[72]。

圖2 跑步類項(xiàng)目HIT的強(qiáng)度分布示意圖[33]

從HIT的定義來看，HIT包括負(fù)荷強(qiáng)度、負(fù)荷持續(xù)時間、間歇休息的強(qiáng)度、間歇休息持續(xù)時間和負(fù)荷次數(shù)5個因素。除此之外，HIT還包括運(yùn)動方式、組數(shù)、多組持續(xù)時間、組間強(qiáng)度和組間持續(xù)時間(圖3)。這10個與HIT相關(guān)的指標(biāo)都是影響HIT訓(xùn)練效果的因素，在安排HIT時都需要給予考慮。以往研究主要針對負(fù)荷強(qiáng)度、負(fù)荷持續(xù)時間、間歇休息的強(qiáng)度和間歇休息持續(xù)時間這4個因素[11,12,20,31,37,48,52,54,56,74,96,97,128,130]，這4個因素也是影響HIT訓(xùn)練效果的主要因素。

表1 不同文獻(xiàn)對HIT的定義一覽表

圖3 HIT的10個指標(biāo)示意圖

3 歷史

HIT在100多年前便被田徑運(yùn)動員所采用[24]。德國弗萊堡大學(xué)的教練員兼生理學(xué)家Woldemar Gerschler和Hans Reindell在20世紀(jì)50年代之前對HIT進(jìn)行了大量的研究和實(shí)踐，1959年他們首次在學(xué)術(shù)期刊中對HIT進(jìn)行了描述[117]。HIT作為一種訓(xùn)練方法而廣為人知則得益于捷克中/長跑運(yùn)動員Ernil Zatopek在1952年赫爾辛基奧運(yùn)會上奪得5 000 m、10 000 m和馬拉松3枚金牌這一壯舉[24]。HIT也自此被眾多體育項(xiàng)目所采用[1,24]。

進(jìn)入20世紀(jì)70年代，隨著對不同競技體育比賽專項(xiàng)供能特征研究的深入，各體育項(xiàng)目(尤其是耐力性體育項(xiàng)目)更加注重運(yùn)動員的有氧能力[3]。眾多耐力性項(xiàng)目逐漸增加了低強(qiáng)度有氧訓(xùn)練的負(fù)荷比例，降低了中強(qiáng)度和高強(qiáng)度負(fù)荷的比例，并且在世界比賽中取得了非常優(yōu)異的成績[57,113]。運(yùn)動訓(xùn)練的擺鐘在20世紀(jì)80年代擺向了低強(qiáng)度(有氧)持續(xù)訓(xùn)練。一些耐力性項(xiàng)目的年度專項(xiàng)訓(xùn)練負(fù)荷中甚至有94%的是低強(qiáng)度(有氧)持續(xù)訓(xùn)練[70]。隨著體育科學(xué)信息的交流與分享，進(jìn)入21世紀(jì)時，低強(qiáng)度(有氧)持續(xù)訓(xùn)練對于耐力性項(xiàng)目的重要性已成為高水平運(yùn)動隊(duì)的共識，世界水平的耐力運(yùn)動員都已具備高水平的有氧能力。在這個背景下，競技體育研究和訓(xùn)練熱點(diǎn)的擺鐘再次擺向了HIT，以在保證有氧能力最佳化的前提下，運(yùn)動員(尤其是耐力項(xiàng)目運(yùn)動員)的無氧能力能夠通過高質(zhì)量的HIT得到進(jìn)一步的提高[95]。在此同時，隨著對球類項(xiàng)目研究的深入，HIT也成為球類項(xiàng)目的研究熱點(diǎn)[90,133]。競技體育領(lǐng)域的這一轉(zhuǎn)變也帶動了運(yùn)動鍛煉和慢性疾病康復(fù)領(lǐng)域?qū)IT的關(guān)注，健身人群和慢性疾病人群紛紛開始嘗試運(yùn)用HIT進(jìn)行健身和康復(fù)[4,85,148]。

4 現(xiàn)狀

作為一種訓(xùn)練方法，HIT早在20世紀(jì)前葉就被田徑項(xiàng)目的運(yùn)動員廣為采用，但是對HIT的學(xué)術(shù)研究直到1960年才出現(xiàn)[11,12]。通過在Pub Med和中國知網(wǎng)數(shù)據(jù)庫進(jìn)行HIT相關(guān)的文題和全文搜索，可以發(fā)現(xiàn)進(jìn)入21世紀(jì)，與HIT有關(guān)的研究文獻(xiàn)迅速增加，其中，2013年文題包括HIT有關(guān)內(nèi)容的國際文獻(xiàn)達(dá)41篇，全文包括HIT有關(guān)內(nèi)容的國際文獻(xiàn)達(dá)234篇，國內(nèi)對HIT的研究相關(guān)滯后，但是近年內(nèi)也呈增加的趨勢(圖4)。由于本研究只對PubMed數(shù)據(jù)庫進(jìn)行了搜索，與HIT相關(guān)的一些研究文獻(xiàn)很可能沒有被這個數(shù)據(jù)庫收錄，因此，實(shí)際與HIT相關(guān)的研究文獻(xiàn)很可能要高于本研究所發(fā)現(xiàn)的數(shù)量。盡管如此，仍然可以看出，進(jìn)入21世紀(jì)，HIT成為體育科學(xué)領(lǐng)域的研究熱點(diǎn)。

圖4 HIT相關(guān)文獻(xiàn)量的變化趨勢示意圖

注：國際部分搜索數(shù)據(jù)庫為PubMed(2014年2月14日，關(guān)鍵詞“high intensity interval training或 high intensity intermittent training或sprint interval training或repeated sprint training”)，國內(nèi)部分搜索數(shù)據(jù)庫為中國知網(wǎng)(2014年2月14日，關(guān)鍵詞“高強(qiáng)度間歇訓(xùn)練”)

4.1 HIT對高水平運(yùn)動員的訓(xùn)練效果

4.2 HIT對非高水平運(yùn)動員的訓(xùn)練效果

4.3 HIT對普通人群的訓(xùn)練效果

對于相當(dāng)比例的普通人群來說，保持一定的體力活動量是運(yùn)動鍛煉的主要目的之一。世界衛(wèi)生組織公布的導(dǎo)致全球人口死亡的前六大致因中有五個與體力活動不足有關(guān)[149]。隨著社會節(jié)奏的加快，缺乏時間(lack of time)成為影響普通人群運(yùn)動鍛煉的因素之一[66,87,116,135,141]，如何花更少的時間達(dá)到同樣或更佳的運(yùn)動鍛煉效果成為眾多普通人群追求的目標(biāo)[59]。研究表明，HIT可以增加全身有氧能力，提高胰島素敏感性，軟化動脈血管，降低由于體力活動不足導(dǎo)致相關(guān)疾病的風(fēng)險[79,129]，并且這種效果與CT相似[35,39]。在這個前提下，HIT的優(yōu)勢就突顯出來，其能夠花更少的時間達(dá)到CT同樣的效果(即省時，time-efficeint)[35,59,60,63,79,110,129]。此外，相比于CT，HIT這種組織形式更易于被練習(xí)者接受(more enjoyable)[18]。

綜上所述，以普通人群為研究對象的研究文獻(xiàn)表明，HIT能夠同時提高普通人群的有氧和無氧代謝能力，提高脂肪氧化能力，是一種省時有效的健身鍛煉方式。但是，仍需要更多有關(guān)HIT提高脂肪氧化能力機(jī)制的研究。

表2 本研究普通人群HIT訓(xùn)練效果一覽表

續(xù)表 2

4.4 HIT對慢性疾病患者的訓(xùn)練效果

已有研究證明，經(jīng)常進(jìn)行體力活動可以預(yù)防慢性疾病和降低死亡率[122]。美國運(yùn)動醫(yī)學(xué)協(xié)會和美國醫(yī)學(xué)協(xié)會于2007年提出“運(yùn)動是良藥(excericse id medince)”。然而，何種運(yùn)動/鍛煉方式是良藥是疾病康復(fù)或預(yù)防領(lǐng)域一直在探索的問題[61]。對于慢性疾病患者，傳統(tǒng)推薦的練習(xí)方法是CT[14,83]。近年來，越來越多的證據(jù)表明HIT似乎也是一種有效的選擇。

綜上所述，盡管對慢性疾病患者的HIT研究數(shù)據(jù)不多，但是有限的研究表明，HIT對心血管病和II型糖尿病患者的康復(fù)效果類似或優(yōu)于CT，而與此相關(guān)的機(jī)制還有待更多的研究。

4.5 “真正的”高水平運(yùn)動員的訓(xùn)練負(fù)荷分布

鑒于上文章節(jié)4.1(HIT對高水平運(yùn)動員的訓(xùn)練效果)中所列文獻(xiàn)僅有3篇是以“真正”的高水平運(yùn)動員為研究對象，本節(jié)將對這一特殊群體的訓(xùn)練負(fù)荷進(jìn)行介紹。“真正”的高水平運(yùn)動員1天有2～4節(jié)訓(xùn)練課(1周11～22節(jié)訓(xùn)練課)，周訓(xùn)練時間為20 h左右，其年度訓(xùn)練小時數(shù)在600～1 000 h。這一層次的運(yùn)動員基本上屬于成年國家隊(duì)運(yùn)動員，以參加國際比賽(如世錦賽或國際大獎賽)為訓(xùn)練目標(biāo)。由于這些運(yùn)動員數(shù)量有限，且他們的訓(xùn)練任務(wù)較重(1天有2～4節(jié)訓(xùn)練課)，試圖運(yùn)用這些人群進(jìn)行嚴(yán)謹(jǐn)?shù)母深A(yù)性實(shí)驗(yàn)是很不現(xiàn)實(shí)的。有關(guān)這一群體的科學(xué)研究更多地是對他們實(shí)際訓(xùn)練的回顧性分析。

競技運(yùn)動訓(xùn)練過程中幾乎會使用所有常見的訓(xùn)練方法，只是不同體育項(xiàng)目由于項(xiàng)目特征不同，不同訓(xùn)練方法對應(yīng)的負(fù)荷比例和完成形式(如跑、騎、游等)不同。這些訓(xùn)練方法中，最為常見是兩種是CT和HIT，前者對應(yīng)的強(qiáng)度基本上屬于低強(qiáng)度(≤無氧閾1)，后者對應(yīng)的強(qiáng)度基本上屬于高強(qiáng)度(>無氧閾2/最大乳酸穩(wěn)態(tài))。表3為不同高水平耐力項(xiàng)目運(yùn)動員訓(xùn)練負(fù)荷的分布情況，從中可以看出，耐力性項(xiàng)目的負(fù)荷/專項(xiàng)訓(xùn)練負(fù)荷中的70%～94%屬于低強(qiáng)度，中和高強(qiáng)度只占5%～30%。HIT只是5%～30%中的一部分(高強(qiáng)度訓(xùn)練還包括重復(fù)訓(xùn)練)。因此，盡管進(jìn)入21世紀(jì)運(yùn)動訓(xùn)練的擺鐘再次擺向HIT，但這對于耐力性項(xiàng)目而言，是確保70%～94%的低強(qiáng)度訓(xùn)練負(fù)荷的前提下適當(dāng)增加HIT的比重，并且更加注重HIT的質(zhì)量。

表3 高水平耐力項(xiàng)目運(yùn)動員訓(xùn)練負(fù)荷分布一覽表

注：低強(qiáng)度≤無氧閾1，無氧閾1≤中強(qiáng)度≤無氧閾2/最大乳酸穩(wěn)態(tài)，高強(qiáng)度>無氧閾2/最大乳酸穩(wěn)態(tài)[126]。

由于非周期類項(xiàng)目的訓(xùn)練負(fù)荷很難用小時數(shù)和公里數(shù)來量化，對這一類項(xiàng)目訓(xùn)練負(fù)荷的報(bào)道主要集中于對比賽過程中的負(fù)荷分析，如同場對抗球類項(xiàng)目比賽過程中不同跑動速度所對應(yīng)的時間或距離[58,133]，或隔網(wǎng)對抗類項(xiàng)目比賽過程中對攻與間歇的時間[89]。這些報(bào)道反映了一個共同特征，這些項(xiàng)目的運(yùn)動員比賽過程中>80%的時間處于靜止或低強(qiáng)度運(yùn)動，而比賽過程中的單次高強(qiáng)度運(yùn)動大都只有幾秒或<20 m[58,65,89,131,133]。這些項(xiàng)目的比賽本身是以一種間歇式運(yùn)動的方式進(jìn)行的，這些項(xiàng)目日常的訓(xùn)練也主要以間歇式運(yùn)動的方式(如各種專項(xiàng)技術(shù)練習(xí)或小場地模擬比賽)進(jìn)行。對于這類體育項(xiàng)目而言，HIT可以通過同時提高運(yùn)動員的有氧能力和無氧能力來提高運(yùn)動員的比賽能力。已有研究證明，有氧能力與反復(fù)沖刺過程中磷酸肌酸的合成速率(反映反復(fù)沖刺能力)成正比[29]。此外，HIT可以提高足球運(yùn)動員的有氧耐力，并帶來比賽中沖刺次數(shù)、持球時間和比賽平均強(qiáng)度的顯著提高[73]。這類項(xiàng)目的HIT可以和專項(xiàng)技術(shù)練習(xí)結(jié)合起來進(jìn)行，如足球的小場地比賽(small-sided game)[77]。

5 HIT提高運(yùn)動能力的可能機(jī)制

人體運(yùn)動是一個將生物能轉(zhuǎn)換成機(jī)械能的過程，這個過程包括能量供應(yīng)和能量利用兩個過程[2]。運(yùn)動訓(xùn)練的適應(yīng)過程同樣包括運(yùn)動員能量供應(yīng)能力的提高和運(yùn)動能量利用能力的提高兩方面。下面將從能量供應(yīng)(有氧能力和無氧能力)和能量利用(經(jīng)濟(jì)性或效率)兩方面來探討一下HIT提高運(yùn)動能力的可能機(jī)制。

經(jīng)濟(jì)性(如跑步經(jīng)濟(jì)性)和效率是反應(yīng)能量利用的兩個常見指標(biāo)，經(jīng)濟(jì)性是指在特定速度下的耗氧量，效率是指對外做功的機(jī)械能占代謝生物能的比例[80]。在現(xiàn)有的研究中，耐力訓(xùn)練、訓(xùn)練史、訓(xùn)練量、HIT、力量訓(xùn)練、高原服習(xí)和柔韌練習(xí)等都被認(rèn)為可能有助于跑步經(jīng)濟(jì)性的改善[16]。有限的幾篇HIT對跑步經(jīng)濟(jì)性效果的研究在結(jié)論方面并不一致，既有HIT提高了(青年足球運(yùn)動員的)跑步經(jīng)濟(jì)性的報(bào)道[73,74](其中一則報(bào)道中CT也提高了跑步經(jīng)濟(jì)性[74])，也有HIT沒有提高(跑步運(yùn)動員的)跑步經(jīng)濟(jì)性的報(bào)道[108]，還有不同HIT分別提高和沒有提高(跑步運(yùn)動員)跑步經(jīng)濟(jì)性的報(bào)道[28,108]。

綜上所述，盡管一些研究對HIT提高運(yùn)動能力的機(jī)制進(jìn)行了探索，但并未得到一個明確的答案。出現(xiàn)這種局面的原因可能是多方面的，包括HIT研究周期的不夠長、研究對象的運(yùn)動水平參差不齊、對高水平的研究不夠等。HIT提高運(yùn)動能力的機(jī)制還有待更多的研究。

6 不同人群運(yùn)用HIT的建議

HIT對不同人群的訓(xùn)練效果并不相同。不同訓(xùn)練人群由于身體機(jī)能水平(甚至是健康水平)和訓(xùn)練目的不同(提高運(yùn)動能力、保持體力活動量、降脂、康復(fù)等)，在選取訓(xùn)練方法時需要考慮的因素也不相同。下面將基于現(xiàn)有研究發(fā)現(xiàn)，給不同人群在應(yīng)用HIT時提供一些建議。

6.1 高水平運(yùn)動員運(yùn)用HIT的建議

對于高水平運(yùn)動員而言，通往領(lǐng)獎臺的訓(xùn)練道路不只一條。在訓(xùn)練實(shí)際當(dāng)中，綜合應(yīng)用所有的訓(xùn)練方法更可能為一個最佳的選擇[93]，高水平運(yùn)動員的實(shí)際訓(xùn)練也確實(shí)如此。進(jìn)入21世紀(jì)，運(yùn)動訓(xùn)練的擺鐘再次擺向HIT。這種趨勢對耐力性項(xiàng)目而言，意味著在注重有氧訓(xùn)練(占總訓(xùn)練負(fù)荷的約80%[127])的前提下適當(dāng)增加HIT的比重，豐富HIT的方法和強(qiáng)度內(nèi)容(HIT訓(xùn)練方法手段可參見[24,33,34])，并著重提高HIT的訓(xùn)練質(zhì)量。在這種背景下，耐力訓(xùn)練的訓(xùn)練負(fù)荷分布朝著“兩極化模式(Polarized Model)”的方向發(fā)展[69,113,126,127]。高水平運(yùn)動員在已有負(fù)荷量(每周約20 h的訓(xùn)練量)的刺激下，過多地增加高強(qiáng)度負(fù)荷(如HIT)會造成運(yùn)動員的恢復(fù)不足，并進(jìn)一步導(dǎo)致過度訓(xùn)練。其他體育項(xiàng)目(如球類項(xiàng)目和對抗類項(xiàng)目)運(yùn)動員在有氧能力方面只相當(dāng)于耐力項(xiàng)目的中等水平，因此，這些運(yùn)動員可以通過HIT來同時提高有氧和無氧能力，且這種訓(xùn)練可以結(jié)合專項(xiàng)技術(shù)練習(xí)進(jìn)行。盡管高水平運(yùn)動員的干預(yù)性實(shí)驗(yàn)很難組織，HIT對高水平運(yùn)動員的訓(xùn)練效果仍需要更多對高水平運(yùn)動員的研究來證實(shí)[32]。

6.2 非高水平運(yùn)動員運(yùn)用HIT的建議

6.3 普通人群運(yùn)用HIT的建議

普通人群運(yùn)動鍛煉的目的主要在于保持一定的體力活動量或降脂，其每天鍛煉的次數(shù)往往≤1次，而且他們也不需要花大量的時間進(jìn)行CT來優(yōu)化運(yùn)動技術(shù)，同時他們參加運(yùn)動鍛煉往往受制于時間不夠。對這樣的人群來說，省時有效的鍛煉方法可能更具吸引力。HIT是普通人群運(yùn)動鍛煉的一個較好的選擇，且HIT時運(yùn)動節(jié)奏的不斷變化也可避免運(yùn)動鍛煉的枯燥。

6.4 慢性疾病患者運(yùn)用HIT的建議

對于慢性疾病患者來說，運(yùn)動鍛煉的首要原則是安全性。盡管HIT的訓(xùn)練效果被證明類似或優(yōu)于CT，但是對于那些健康狀態(tài)(如過度肥胖或術(shù)后短時間內(nèi))欠佳的人群，應(yīng)該首先征得醫(yī)生的許可，然后考慮循序漸進(jìn)地進(jìn)行運(yùn)動鍛煉。至于運(yùn)動鍛煉的方式，建議先考慮CT，以逐步適應(yīng)運(yùn)動刺激，待適應(yīng)后再逐步增加HIT，并在HIT的負(fù)荷強(qiáng)度、負(fù)荷時間、間歇時間、組數(shù)等方面同樣需要遵循循序漸進(jìn)的原則。

7 總結(jié)

作為一種運(yùn)動強(qiáng)度≥無氧閾或最大乳酸穩(wěn)態(tài)的運(yùn)動/訓(xùn)練方式，HIT對不同人群的訓(xùn)練效果并不一樣。高水平耐力項(xiàng)目運(yùn)動員由于尤其各項(xiàng)生理指標(biāo)都接近人體的生理極限，需要在確保有氧能力的前提下，通過高質(zhì)量的HIT進(jìn)一步提高無氧能力；高水平球類項(xiàng)目則可以通過結(jié)合技術(shù)練習(xí)的HIT同時來發(fā)展有氧能力和無氧能力。對于非高水平運(yùn)動員和普通人群來說，HIT是一種省時有效的訓(xùn)練方法。對于慢性疾病患者來說，在確保安全的前提下，可以考慮循序漸進(jìn)地進(jìn)行HIT。對HIT提高運(yùn)動能力的機(jī)制還有待更多的研究，尤其是以高水平運(yùn)動員為對象的研究。

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Effect of High-Intensity Interval Training on Different Training Populations

LI Yong-ming

We started from the definition of HIT,and the historical development of HIT,and reviewed the relative literatures on HIT with different populations.We define HIT as a training method,which consists of multiple efforts with intensity of ≥ anaerobic threshold or maximal lactate steady state and with durations from seconds to minutes,and is interspersed with rest or low-intensity exercise between each two efforts.As indicated by the literatures,the training effect of HIT is different on different training populations.Although HIT may be a time-efficient and effective training/exercise method for the non-elite athletes and the public populations,the effect of HIT on elite athletes is still open for research.As for the people with health disorders,HIT could be preferred progressively if the safety is guaranteed.Further investigations,especially with elite athletes,are required in the future to know the mechanism of HIT in enhancing the exercise capacity.

high-intensityintervaltraining;continuoustraining;eliteathletes;publicpopulation;exercisecapacity

2015-01-23；

2015-07-29

國家社會科學(xué)基金資助項(xiàng)目(13BTY049)。

黎涌明(1985-)，男，湖南汨羅人，副教授，博士，主要研究方向?yàn)檫\(yùn)動訓(xùn)練和運(yùn)動生理學(xué)，E-mial：59058729@163.com。

上海體育學(xué)院 體育教育訓(xùn)練學(xué)院，上海 200438 Shanghai University of Sport,Shanghai 200438,China.

1000-677X(2015)08-0059-17

10.16469/j.css.201508009

G808

A