Is High Intensity Interval Training (HIIT Cardio) Better For Weight Loss?
High Intensity Interval Training (or HIIT for short) isn’t a new style of training, but thanks to the likes of Joe Wicks and other Instagrammers, HIIT has been given a new lease of life.
高強度間歇訓練（或簡稱 HIIT）並不是一種新的訓練方式，但感謝 Joe Wicks 和其他 Instagram 用戶，HIIT 獲得了新的生命。
With short, snappy and intense workout routines that want no device, it’s easy to look why so many are ditching their consistent-country aerobic in favour of a HIIT exercise.
通過不需要設備的短時間、快速和激烈的鍛煉，很容易理解為什麼這麼多人放棄他們的穩態有氧運動，轉而進行 HIIT 鍛煉。
Ah sure, ‘consistent nation aerobic’. It’s the 45 minute plod round the block, the a hundred laps of breaststroke in the pool or the 30 minute travel to paintings on a motorbike. It’s a cardio consultation where your tempo is steady and it doesn’t involve high depth sprints or periods like a HIIT exercising. It’s the type of cardio many oldsters pressure themselves to do after they begin the new 12 months with the antique chestnut “that is going to be the yr I get in shape”….
啊，是的，“穩態有氧運動”。它是 45 分鐘的繞街區單程、100 圈蛙泳或 30 分鐘的通勤騎自行車。這是一個有氧運動，你的步伐是一致的，它不涉及像 HIIT 鍛煉那樣的高強度衝刺或間歇。這是許多人在新的一年開始時強迫自己做的有氧運動，“這將是我恢復體形的一年”……。
With the promise of a one-manner price ticket to leans-vile, all of us appears to be jumping at the HIIT teach. 20 mins of exercising within the dwelling room in preference to a forty five minute run within the rain, yes please! The research appears promising too with research displaying that oldsters normally opt for it to steady country cardio. HIIT seems to be excellent for adherence and those who perhaps weren’t fans of exercise or had hassle sticking to a habitual are locating a love for the shorter, snappier style exercises.
有了一張通往 Leans-Vile 的單程票的承諾，每個人似乎都在跳上 HIIT 火車。在客廳鍛煉 20 分鐘，而不是在雨中跑 45 分鐘，是的，請！這項研究似乎也很有希望，研究表明人們通常更喜歡它而不是穩態有氧運動。HIIT 似乎非常適合堅持鍛煉，可能不喜歡鍛煉或難以堅持常規鍛煉的人正在尋找對更短、更快速的鍛煉方式的熱愛。
But the million pounds query that we all need to know is that this; is HIIT cardio better for weight reduction than constant nation aerobic?
但是我們都想知道的百萬英鎊問題是這樣的；HIIT有氧運動比穩態有氧運動更適合減肥嗎？
WHAT ARE THE ADVANTAGES OF HIIT CARDIO?
HIIT有氧運動有哪些優勢？
節省時間
One of the standout highlights of HIIT workout routines needs to be the fact that most workouts are over and achieved within 15-20 minutes. This may be super if the thought of a 45-60 minute stead kingdom cardio session, like a run, is your idea of hell in the world! Typically maximum HIIT workout routines will begin with a warmup. This is followed by way of 15-30 seconds of high depth exercising (permit’s say burpees for an instance) accompanied with the aid of 30-60 seconds of relaxation. You’d then repeat this for several rounds and also you’re executed earlier than you understand it.
HIIT 鍛煉的突出亮點之一必須是大多數鍛煉都在 15-20 分鐘內結束並完成。如果 45-60 分鐘的穩定狀態有氧運動（如跑步）是您對人間地獄的想法，那就太好了！通常，大多數 HIIT 鍛煉都會從熱身開始。接下來是 15-30 秒的高強度運動（例如波比跳），然後是 30-60 秒的休息。然後，您將重複此操作幾輪，然後在不知不覺中完成。
HIIT Is Extremely Versatile
HIIT 用途廣泛
You can do hundreds of frame weight exercises to your very own residing room, in the park, in a lodge room and so forth.. No gym club required and that they’re extraordinarily flexible. Get yourself a stopwatch or timer and some empty area and also you’re true. Due to the recognition of HIIT, a quick YouTube seek will return hundreds of effects so you received’t war with a loss of range.
您可以在自己的客廳、公園、酒店房間等進行數百次體重鍛煉。無需健身房會員資格，而且用途廣泛。給自己一個秒錶或計時器和一些空白空間，你就很好了。由於 HIIT 的流行，快速的 YouTube 搜索將返回數百個結果，因此您不會因缺乏多樣性而苦苦掙扎。
It’s Great For Heart Health
這對心臟健康很有好處
One meta-analysis (a have a look at of other studies) located that it considerably will increase cardiorespiratory health by means of nearly double that constant kingdom cardio in sufferers with way of life-brought on persistent sicknesses.
一項薈萃分析（一項對其他研究的研究）發現，它顯著增加了生活方式引起的慢性疾病患者的心肺健康，幾乎是穩態心肺功能的兩倍。
It’s Proven To Burn Fat
它被證明可以燃燒脂肪
There are a variety of posted research that show it can assist burn fat. A examine inside the International Journal of Obesity located that doing HIIT 3x according to week reduced overall frame fat and elevated insulin sensitivity.
有很多已發表的研究表明它可以幫助燃燒脂肪。《國際肥胖雜誌》上的一項研究發現，每週進行 3 次 HIIT 可以減少全身脂肪並增加胰島素敏感性。
HIIT Can Suppress Your Appetite
HIIT可以抑制你的食慾
Research has shown that low depth exercise may be a great way to suppress your appetite. If you’re seeking to lose fats and the hunger pangs begin, a short walk can be a incredible to increase calorie expenditure and mitigate the tummy rumbling on the identical time. HIIT aerobic has been reported to do the equal. The true information is that a current look at discovered that you may your suppress urge for food with best 2 minutes of HIIT! As little as four × 30 s of “flat-out” cycling turned into sufficient to elicit a suppression of urge for food and decrease a then hunger educing hormone ghrelin.
研究表明，低強度運動是抑制食慾的好方法。如果您想減脂並且開始感到飢餓感，那麼短距離步行可以增加卡路里消耗並同時減輕肚子咕嚕咕嚕的聲音。據報導， HIIT 有氧運動也會這樣做。好消息是，最近的一項研究發現，您只需 2 分鐘的 HIIT 就能抑制食慾！只需 4 × 30 秒的“完全”循環就足以引起食慾抑制並減少當時引起飢餓的激素生長素釋放肽。
WHAT ARE THE DISADVANTAGES OF HIIT CARDIO?
HIIT有氧運動的缺點是什麼？
The ‘Fat Burning’ Benefits Are Over-hyped
“燃燒脂肪”的好處被誇大了
While HIIT can be splendid for fats loss, it doesn’t seem like any better than conventional styles of regular nation cardio.
雖然 HIIT 可以很好地減少脂肪，但它似乎並不比傳統形式的穩態有氧運動更好。
Wait, what?!
Yeah, soz to be the bearer of bad news. A recent meta-analysis comparing steady nation aerobic with HIIT observed there have been no giant differences in fat burning while the 2 corporations had been matched for time or electricity expenditure.
是的，soz成為壞消息的承擔者。最近一項比較穩態有氧運動與 HIIT的薈萃分析發現，當兩組的時間或能量消耗相匹配時，脂肪燃燒沒有顯著差異。
This method that if fats loss is your aim, your general electricity expenditure ought to be one of the major elements to awareness on. If you may burn 500 energy doing regular nation cardio in comparison to three hundred doing HIIT, the consistent kingdom, assuming you’ll stick with it, is going to increase your prices of fats loss in comparison to HIIT.
這意味著，如果減脂是您的目標，那麼您的總能量消耗應該是關注的主要因素之一。如果你可以在穩態有氧運動中燃燒 500 卡路里，而在 HIIT 中燃燒 300 卡路里，那麼與 HIIT 相比，穩態（假設你會堅持下去）會增加你的減脂率。
The ‘Afterburn’ (EPOC) Isn’t Anything Special
“Afterburn”（EPOC）沒什麼特別的
People talk about the ‘afterburn’ impact or EPOC (Elevated Post-workout Oxygen Consumption). Advocates of HIIT say that it’s top notch because, like weights education, you continue to burn calories even whilst you’ve finished exercising.
人們談論“後燃”效應或 EPOC（運動後耗氧量升高）。HIIT 的倡導者說這很神奇，因為就像舉重訓練一樣，即使你完成了鍛煉，你也會繼續燃燒卡路里。
This is actual however with HIIT, the EPOC is best around thirteen%. This method that in case you burn 300 calories doing HIIT the EPOC is most effective an extra 40 energy bringing the whole to 340. Yup, now not that a lot really, is it? It’s a chunk like inexperienced tea, it’s no longer honestly going to enhance your metabolism like some declare.
這是真的，但對於 HIIT，EPOC 僅為 13% 左右。這意味著，如果你在 HIIT 中燃燒 300 卡路里，EPOC 只需額外增加 40 卡路里，使總卡路里達到 340。是的，真的沒有那麼多，是嗎？這有點像綠茶，它不會像某些人聲稱的那樣真正促進你的新陳代謝。
It Isn’t Great For Folks With Sore Joints
它不適合關節疼痛的人
If you’re liable to have joint troubles or if you’re extremely untrained then HIIT isn’t the most joint-pleasant form of workout. Sprinting and throwing your frame around if you’re untrained is a not the smartest of actions if you nevertheless need to have knees, hips and ankles that paintings.
如果您容易出現關節問題，或者如果您非常未經訓練，那麼 HIIT 並不是最適合關節的運動形式。如果您還想保持膝蓋、臀部和腳踝正常工作，那麼在未經訓練的情況下衝刺和四處晃動並不是最明智的動作。
The American College of Sports Medicine recommend that parents develop a ‘base fitness level’ first before going all out with HIIT. They advise that beginners start with mild aerobic for 20-60 minutes in line with session, 3-5x session consistent with week. This will produce muscular diversifications, which enhance oxygen transport to the muscles. They say that:
美國運動醫學學院建議人們在全力以赴進行 HIIT 之前先建立一個“基本健身水平”。他們建議初學者從溫和的有氧運動開始，每次 20-60 分鐘，每週 3-5 次。這將產生肌肉適應，從而改善氧氣向肌肉的輸送。他們說：
“organising suitable exercise form and muscle electricity are important earlier than conducting everyday HIIT to lessen the threat of musculoskeletal injury”.
“在進行常規 HIIT 之前，建立適當的運動形式和肌肉力量非常重要，以降低肌肉骨骼損傷的風險”。
It May Hamper Your Weight Lifting Program
它可能會妨礙您的舉重計劃
Because of the intense nature of HIIT it could mean that it takes you longer to recover compared to constant kingdom cardio. DOMS (Delayed Onset Muscle Soreness) may be gift for longer. In some instances, this may impede your weights training program. If you have been doing a right weights schooling split and focusing on frame component greater than once in step with week (eg 2 upper days, 2 lower days) then the addition of 2/three HIIT workout routines is a recipe for over-training.
由於 HIIT 的強烈性質，與穩態有氧運動相比，它可能意味著您需要更長的時間才能恢復。DOMS（遲發性肌肉酸痛）可能會持續更長時間。在某些情況下，這可能會妨礙您的舉重訓練計劃。如果您進行了適當的重量訓練拆分並且每週不止一次專注於身體部位（例如 2 天上部，2 天下部），那麼添加 2/3 HIIT 鍛煉是過度訓練的秘訣。
It’s vital to attempt to keep electricity and muscular tissues whilst in a calorie deficit (seeking to lose fat). If schooling frequency, depth and extent drops due to the fact you could’t competently recover from your HIIT classes then it’s likely to bring about a loss of muscle.
當卡路里不足（試圖減脂）時，必須努力保持力量和肌肉質量。如果由於您無法從 HIIT 訓練中充分恢復而導致訓練頻率、強度和訓練量下降，那麼很可能會導致肌肉流失。
THE ROUND UP
綜述
Is excessive depth interval schooling higher for weight loss? I assume the answer is – it relies upon. From a merely physiological perspective, it’s no better for fats loss compared to regular-nation cardio. If you enjoy each and dropping fats is your number one goal then it makes experience to do the form of cardio as a way to result in the finest calorie expenditure. This is in all likelihood to be constant-kingdom aerobic.
高強度間歇訓練更適合減肥嗎？我想答案是——視情況而定。從純粹的生理角度來看，與穩態有氧運動相比，減脂效果並不好。如果你兩者都喜歡並且減脂是你的主要目標，那麼做有氧運動會導致最大的卡路里消耗是有意義的。這可能是穩態有氧運動。
However, if you hate steady-nation cardio but you experience HIIT, go for it. If you’re capable of aspect it into your schooling ordinary and recover so that it doesn’t impede your weights training habitual, cross for it. If you like it as it’s quick and you may do it at domestic, pass for it.
然而，如果你討厭穩態有氧運動但你喜歡 HIIT，那就去做吧。如果你能夠將它納入你的訓練計劃並恢復，這樣它就不會妨礙你的舉重訓練計劃，那就去做吧。如果你喜歡它，因為它速度很快，而且你可以在家裡做，那就去吧。
Consistency is key. If you could’t stick with a consistent-country aerobic routine because you suspect it sucks but you adore HIIT then it’s a no brainer. Do what you experience the most.
一致性是關鍵。如果你不能堅持一個穩定的有氧運動，因為你認為它很糟糕，但你喜歡 HIIT，那麼它是不費吹灰之力的。做你最喜歡的事情。
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