间歇训练原则：面向教育工作者的实用生理学教学指南

摘要(中文译文)

我们通常教导人们，身体活动、运动和运动训练对我们有益，而且如果以一定强度进行锻炼，其积极效果会更好；强度越大，效果越好。事实上，有明确且无可辩驳的证据表明效果具有强度依赖性，这源于投入运动的努力与由此产生的结果之间的剂量-反应关系。这导致我们通常在实际中尽可能高强度、尽可能长时间地制定运动方案，但这与决定高强度运动可维持多久的速度/功率与持续时间关系相冲突。我们的解决方案是高强度间歇训练，简称HIIT或直接称为间歇训练。这是一种运动训练模式，通过反复进行高强度运动并穿插主动/被动恢复期，使高强度运动的累积量超过单次运动所能达到的水平。随后，这一模式被应用于一系列运动和移动方式中。然而，尽管我们经常提及和教授运动训练效果的强度依赖性概念，却很少描述实际运动的基本要素。在此，我们面向精通生理学但非运动科学教育者的读者，介绍间歇训练以及与之相关的强度概念。我们阐述间歇训练的原理，并提供用于教授适当间歇训练的实用框架和教案。我们教导应当进行高强度运动。然而，高强度运动做起来难，教起来也难。这构成了一个问题。间歇训练是实用的解决方案。它提供了一种省时的高强度运动方式。然而，教授其原理需要细致入微，教育者在教授运动科学和体育课程时必须对此保持警觉。本文提供了一种以教学和教育者为中心的间歇训练入门介绍。

Abstract

We teach that physical activity, exercise, and exercise training are good for us and that the positive effect is better if we exercise with intensity; the greater the intensity, the greater the effect. Indeed, there is clear and irrefutable evidence of intensity dependence of effect, stemming from a dose-response relationship between effort going into the exercise and the result coming out of it. This leads to the situation where we generally and practically prescribe exercise as intensely as possible, for as long as possible, but this comes in conflict with the speed/power:duration relationship that dictates how long high-intensity exercise may be sustained. The solution we have is high-intensity interval training, referred to as HIIT or just interval training. This is a modality of exercise training that with repeated bouts of high-intensity exercise interspersed by active/passive recovery periods permits accumulation of intense exercise beyond that which would be achievable in a single exercise bout. This is then applied to a range of exercises and locomotion modes. However, while we often refer to and teach concepts of intensity dependence of exercise training effects, we rarely describe the basics of the actual exercise. Here, we introduce interval training, and by association, intensity, for the physiology-savvy, but nonexercise science educator. We conceptualize the principles of interval training and provide a practical framework and lesson plan for teaching appropriate interval training. We teach that we should do intense exercise. However, intense exercise is difficult to do and to teach. This poses a problem. Interval training is the practical solution. It offers a time-efficient way of carrying out intense exercise. However, teaching its principles requires nuance, which educators must be wary of when teaching sport and exercise science and physical education classes. This article provides a teaching- and educator-focused introduction to interval training.

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