Many people are hoping to improve their fitness following a sedentary period, 但是最有效的锻炼方式是什么呢? 高级体育讲师和研究员 加文·托马斯。
talks to us about high-intensity interval training (HIIT) 而且 how, 说到锻炼, 一点点就可以走很长的路:
Since 23rd March 2020 the UK government has implemented a number of lockdowns 而且 restrictions to help slow the spread of COVID-19. This culminated with the closing of exercise facilities 而且 fitness centres 而且, 结果是, many people have had to adapt their exercise regime. Regardless of the challenges 而且 restrictions of lockdown, the majority of people in the general population do not achieve the minimum recommended levels of physical activity.
One commonly reported barrier to becoming 而且 remaining active is lack of time. 然而, a potential solution is high-intensity interval training (HIIT). HIIT is a form of exercise that involves alternating short periods of intense exercise, with recovery periods 而且 can be completed using minimal equipment 而且 space.
HIIT has been proposed as a time-efficient alternative to long aerobic exercise recommendations. 然而, most HIIT protocols are not actually that time-efficient because of the need to implement long recovery periods following high-intensity efforts. 从好的方面来看, there is evidence that HIIT protocols with as few as two maximal efforts remain effective at improving a range of health markers.
An example of a marker improved by HIIT is 'maximal aerobic capacity' (known as VO2马克斯). VO2max refers to the maximum amount of oxygen that a person can utilise during intense exercise. This measurement as a health marker is considered the strongest predictor of cardiovascular fitness 而且 future morbidity 而且 mortality.
In collaboration with a number of different universities, we recently asked groups of sedentary individuals to complete 2, 每周3到4次HIIT训练, 超过6周的时间. These sessions involved 10 mins of unloaded pedalling on a bike interspersed with two all-out maximal efforts ranging between 10 而且 20 seconds. 有趣的是, 个体是否执行2并不重要, 每周3 - 4次HIT课程, 他们都改善了VO2Max达到相似的程度(托马斯等人. 2020).
Given the health risks associated with physical inactivity, this research demonstrates that if you have been sedentary during lockdown, incorporating HIIT sessions into your exercise regime could be an option to HIITing back at your fitness levels after lockdown!
加文·托马斯。 is a senior lecturer in sport 而且 exercise science teaching primarily on the 体育教练与体育教育FdSc 而且 体育及运动科学理学士(荣誉). He is an accredited sport 而且 exercise scientist by the British Association of 运动及运动科学s (BASES) 也是高等教育学院的院士. His research interests are varied 而且 include; high intensity interval training, 在高温下锻炼, 而且 the experiences 而且 perceptions of women working as strength 而且 conditioning coaches.