一种用于改善心肺健康的真实世界高强度间歇训练方案
Summary
本研究提出了一种低成本且易于实施的“现实世界”高强度间歇训练（HIIT）科学研究方案，并讨论了其对心肺健康的效率。
Abstract
高强度间歇训练（HIIT）已成为一种有趣的省时方法，可以提高运动依从性并改善健康状况。然而，很少有研究在“现实世界”环境中测试HIIT协议的效率，例如，为没有专门设备的户外空间设计的HIIT协议。这项研究提出了一种名为“哔哔声训练”的“真实世界”训练方案，并使用这种蜂鸣训练协议对超重未训练男性的VO2 max进行了HIIT团与传统的长期中等强度连续训练（MICT）团的效率。22名受试者使用MICT（n = 11）或HIIT（n = 11）进行户外跑步。使用代谢分析仪在训练方案之前和之后评估心肺健康。两种训练方案均使用蜂鸣测试结果每周3天进行，持续8周。MICT组以20米穿梭测试（Vmax）最大速度的60%-75%进行锻炼计划，并且距离为3，500-5，000米。HIIT组以20 m穿梭试验（Vmax）最大速度的85%~100%进行7~10次200 m的间歇性训练，穿插1 min的被动恢复。尽管在 8 周的蜂鸣训练后，HIIT 组的训练量明显低于 MICT 组（p < 0.05），但 HIIT 在改善最大 VO2 方面优于 MICT（MICT：~4.1%;HIIT： ~7.3%;p < 0.05）。基于哔哔声训练协议的“现实世界”HIIT团是一种节省时间，低成本且易于实施的协议，适用于超重未经训练的男性。
Introduction
强有力的证据表明，高强度间歇训练（HIIT）与传统的长期中等强度持续训练（MICT）相比，可诱导相似甚至更好的积极生理适应1，2，3。HIIT课程由短时间的高强度运动组成，穿插低强度运动（主动恢复）或休息（被动恢复）。虽然使用MICT协议的每日会话持续30至60分钟，但平均而言，使用HIIT的每日会话可能需要MICT会话的一半或更少时间。然后，考虑到久坐不动的个体已经表明缺乏时间是进行常规体育锻炼计划的主要障碍4，HIIT可能是一种有趣的时间效率方法，可以增加运动依从性并改善健康状况5。
然而，尽管越来越多的证据表明HIIT对健康有益，但大多数研究已经使用高成本的专用设备（如跑步机和循环测力计）为良好控制的实验室环境设计了HIIT协议。在过去的5年中，一些研究强调了新研究的重要性，这些研究证实了HIIT在现实世界中使用运动方案的健康益处，例如，在没有专用设备的户外空间中进行的HIIT方案6。然而，设计良好控制的研究以在非实验室环境中测试HIIT协议的困难一直是该领域研究人员面临的主要挑战。
为了应对这一挑战，这里开发了一种用于科学研究的真实HIIT协议，并测试了其在心肺健康方面的效率。使用Leger等人提出的 穿梭测试（称为哔哔训练）开发了一种训练方案，并比较了基于这种哔哔训练的HIIT和MICT团对VO2 max的影响。简而言之，尽管HIIT每日会话的持续时间几乎是MICT协议持续时间的一半，但HIIT的蜂鸣训练在增加VO2 max方面优于使用MICT的蜂鸣训练。因此，使用HIIT进行蜂鸣训练是一种省时且可行的方法，可以改善明显健康的超重/肥胖个体的心肺健康。此外，一般人可以很容易地练习哔哔声训练协议，因为它是一种低成本且易于在现实世界场景中实施的体育训练。
Protocol
Representative Results
Discussion
HIIT已成为传统MICT的一种省时替代方案。本研究为实际环境提供了一种低成本、易于实施的 HIIT 协议。大多数研究已经证明HIIT使用基于实验室的HIIT方案6，10的健康益处，最近，很少有研究调查了现实世界的HIIT方案对超重未经训练的个体的影响10，14。
Roy等人.10 测试了一…
Divulgations
The authors have nothing to disclose.
Acknowledgements
感谢来自Jequitinhonha e Mucuri联邦大学（UFVJM）的Centor-Integrado de Pós-Graduação e Pesquisa em Saúde（CIPq-Saúde）为实验提供设备和技术支持。感谢米纳斯吉拉斯州安帕罗基金会（FAPEMIG）（金融代码APQ-00214-21，APQ-00583-21，APQ-00938-18，APQ-03855-16，APQ-01728-18），国家电子和技术与技术协会（CNPq）（财务代码438498/2018-6）和Coordenação de Aperfeiçoamento de Pessoal de Nível Superior（CAPES）（财务代码001）提供财政支持。
Materials
| Beep Test software | Bitworks | N/A | version 2.0 |
| Exercise Physiology Measurement & Analysis System | ADI INSTRUMENT | PL3508B80 | PowerLab 8/35 and LabChart Pro software (which includes the Metabolic Module for calculating metabolic parameters such as VCO2, VO2, respiratory exchange ratio (RER) and minute ventilation) Bio Amp Gas Analyzer Gas Mixing Chamber Spirometer Thermistor Pod Exercise Physiology Accessory Kit |
| GraphPad Software | GraphPad Prism | N/A | version 7.00 |
| Heart Rate monitor | Polar | N/A | RS800 Running Computer: The running computer displays and records your heartrate and other exercise data during exercise. 2. Polar WearLink W.I.N.D. transmitter: The transmitter sends the heart rate signal to the running computer. The transmitterconsists of a connector and a strap. |
| Sound Forge PRO software | Sound Forge | N/A | version 14.00 |
| Treadmill | IMBRASPORT | N/A | Speed from 0 to 24 km/h. Elevation from 0 to 26%. Weight capacity for users up to 220 kg. 4 hp motor (220 v). Automatic lubrication system. With Safety Key and Emergency Stop Button. Runs 14 preset protocols: Bruce, Modified Bruce, mini Bruce, Naughton Ellestad, Balke, Balke-Ware, Astrand, Cooper, Kattus, Male Mader, Female Mader, Stanford and Modified Stanford. Run RAMP PROTOCOL. |
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