高强度间歇训练对不同训练人群的应用效果

黎涌明



高强度间歇训练对不同训练人群的应用效果

黎涌明

本研究在阐述高强度间歇训练(HIT)的定义和回顾HIT的历史的基础上，对HIT在不同训练人群中的应用现状进行了综述。HIT是指以≥无氧阈或最大乳酸稳态的负荷强度进行多次持续时间为几秒到几分钟的练习，且每两次练习之间安排使练习者不足以完全恢复的静息或低强度练习的训练方法。竞技体育领域对HIT的再次重视推动了HIT在运动健身和慢性疾病康复领域中的应用。文献综述表明，HIT对不同训练人群的应用效果并不一样。尽管HIT对于非高水平运动员和普通人群可能是一种省时有效的训练/锻炼方式，但是，HIT对高水平运动员的训练效果尚不明确。对于慢性疾病患者来说，在确保安全的前提下，可以考虑循序渐进地进行HIT。HIT提高运动能力的机制还有待更多的研究，尤其是以高水平运动员为对象的研究。

高强度间歇训练；持续训练；高水平运动员；普通人群；运动能力

1 前言

进入21世纪，竞技体育研究和训练热点的摆钟再次从低强度持续训练(low-intensity continuous training，LCT)摆向了高强度间歇训练(high-intensity interval training，HIT)。由于省时(time-efficient)有效，HIT受到了运动员、健身人群和慢性疾病患者的青睐[35,79,110]。然而，伴随HIT所受关注增加的同时，一个不容忽视的问题是，HIT对于不同训练水平人群的训练效果是否一样？对这个问题的解答直接影响着运动员训练负荷的安排，影响着健身人群锻炼方法的选择，影响着慢性疾病患者锻炼的安全性。因此，本研究将在阐述HIT的定义和回顾HIT的历史的基础上，综述HIT在不同训练人群中的应用现状，以探究HIT对于不同训练水平人群的训练效果。

2 定义

为了更为全面地了解HIT这种训练方法，下面将HIT置于常见的训练方法当中来进行介绍。首先，常见的训练方法可以根据训练过程中有无间歇分为“无间歇类”和“有间歇类”两大类，“无间歇类”训练方法包括持续训练(continuous training)、法特莱克训练(Fartlet training)和变速训练(pace training)；“有间歇类”训练方法包括间歇训练(interval training，即HIT，具体定义见下文)和重复训练(repetition training)。相比于“无间歇类”训练方法，“有间歇类”的两种训练方法都有间歇，都属于“间歇式(intermittent)”训练方法。“无间歇类”训练方法可根据训练节奏(强度)的改变与否分为两个亚类，第一个亚类是持续训练，其训练节奏(或强度)不改变；第二个亚类包括法特莱克训练和变速训练，其训练节奏(或强度)改变，其中，法特莱克训练的训练节奏(强度)是无计划地改变，而变速训练的训练节奏(强度)是有计划地改变。“有间歇类”训练方法又可根据间歇休息的充分与否分为两个亚类，第一个亚类是间歇训练(即HIT)，其间歇休息不充分；第二个亚类是重复训练，其间歇休息充分。这两个亚类又可根据练习的强度进一步细分为次最大强度(强度从无氧阈强度到全力强度)和全力强度。根据组织形式的不同，间歇训练可以发展有氧能力或无氧能力，而重复训练可以发展无氧能力(图1)[142]。不同竞技体育项目的训练计划中几乎都包括了以上所有训练方法，只是不同训练方法的比重和实施形式根据项目特征的不同而有所区别。

图1 不同训练方法示意图

尽管对以上不同训练方法的划分争议较少，但文献中与HIT有关的名称和定义却多种多样。表1是不同文献对HIT的定义，这些定义对应的英文名称包括high-intensity interval training，(aerobic,anaerobic,long,short,sprint) interval training，high-intensity-aerobic interval training等。尽管不同文献定义HIT的方式有所不同，但是，HIT对应的负荷强度都为≥无氧阈(anaerobic threshold，AnT)或最大乳酸稳态(maximal lactate steady state，MLSS)，HIT对应的负荷持续时间则从几秒钟到几分钟不等，HIT对应的间歇休息强度为静息或低强度，HIT对应的间歇休息持续时间基本上没有明确的要求。鉴于此，本研究对HIT的定义为，以≥无氧阈或最大乳酸稳态的负荷强度进行多次持续时间为几秒到几分钟的练习，且每两次练习之间安排使练习者不足以完全恢复的静息或低强度练习的训练方法。由于≥无氧阈或最大乳酸稳态的负荷强度属于高强度[126]，因此，间歇训练属于高强度训练(间歇训练=HIT)[72]。

图2 跑步类项目HIT的强度分布示意图[33]

从HIT的定义来看，HIT包括负荷强度、负荷持续时间、间歇休息的强度、间歇休息持续时间和负荷次数5个因素。除此之外，HIT还包括运动方式、组数、多组持续时间、组间强度和组间持续时间(图3)。这10个与HIT相关的指标都是影响HIT训练效果的因素，在安排HIT时都需要给予考虑。以往研究主要针对负荷强度、负荷持续时间、间歇休息的强度和间歇休息持续时间这4个因素[11,12,20,31,37,48,52,54,56,74,96,97,128,130]，这4个因素也是影响HIT训练效果的主要因素。

表1 不同文献对HIT的定义一览表

图3 HIT的10个指标示意图

3 历史

HIT在100多年前便被田径运动员所采用[24]。德国弗莱堡大学的教练员兼生理学家Woldemar Gerschler和Hans Reindell在20世纪50年代之前对HIT进行了大量的研究和实践，1959年他们首次在学术期刊中对HIT进行了描述[117]。HIT作为一种训练方法而广为人知则得益于捷克中/长跑运动员Ernil Zatopek在1952年赫尔辛基奥运会上夺得5 000 m、10 000 m和马拉松3枚金牌这一壮举[24]。HIT也自此被众多体育项目所采用[1,24]。

进入20世纪70年代，随着对不同竞技体育比赛专项供能特征研究的深入，各体育项目(尤其是耐力性体育项目)更加注重运动员的有氧能力[3]。众多耐力性项目逐渐增加了低强度有氧训练的负荷比例，降低了中强度和高强度负荷的比例，并且在世界比赛中取得了非常优异的成绩[57,113]。运动训练的摆钟在20世纪80年代摆向了低强度(有氧)持续训练。一些耐力性项目的年度专项训练负荷中甚至有94%的是低强度(有氧)持续训练[70]。随着体育科学信息的交流与分享，进入21世纪时，低强度(有氧)持续训练对于耐力性项目的重要性已成为高水平运动队的共识，世界水平的耐力运动员都已具备高水平的有氧能力。在这个背景下，竞技体育研究和训练热点的摆钟再次摆向了HIT，以在保证有氧能力最佳化的前提下，运动员(尤其是耐力项目运动员)的无氧能力能够通过高质量的HIT得到进一步的提高[95]。在此同时，随着对球类项目研究的深入，HIT也成为球类项目的研究热点[90,133]。竞技体育领域的这一转变也带动了运动锻炼和慢性疾病康复领域对HIT的关注，健身人群和慢性疾病人群纷纷开始尝试运用HIT进行健身和康复[4,85,148]。

4 现状

作为一种训练方法，HIT早在20世纪前叶就被田径项目的运动员广为采用，但是对HIT的学术研究直到1960年才出现[11,12]。通过在Pub Med和中国知网数据库进行HIT相关的文题和全文搜索，可以发现进入21世纪，与HIT有关的研究文献迅速增加，其中，2013年文题包括HIT有关内容的国际文献达41篇，全文包括HIT有关内容的国际文献达234篇，国内对HIT的研究相关滞后，但是近年内也呈增加的趋势(图4)。由于本研究只对PubMed数据库进行了搜索，与HIT相关的一些研究文献很可能没有被这个数据库收录，因此，实际与HIT相关的研究文献很可能要高于本研究所发现的数量。尽管如此，仍然可以看出，进入21世纪，HIT成为体育科学领域的研究热点。

图4 HIT相关文献量的变化趋势示意图

注：国际部分搜索数据库为PubMed(2014年2月14日，关键词“high intensity interval training或 high intensity intermittent training或sprint interval training或repeated sprint training”)，国内部分搜索数据库为中国知网(2014年2月14日，关键词“高强度间歇训练”)

4.1 HIT对高水平运动员的训练效果

4.2 HIT对非高水平运动员的训练效果

4.3 HIT对普通人群的训练效果

对于相当比例的普通人群来说，保持一定的体力活动量是运动锻炼的主要目的之一。世界卫生组织公布的导致全球人口死亡的前六大致因中有五个与体力活动不足有关[149]。随着社会节奏的加快，缺乏时间(lack of time)成为影响普通人群运动锻炼的因素之一[66,87,116,135,141]，如何花更少的时间达到同样或更佳的运动锻炼效果成为众多普通人群追求的目标[59]。研究表明，HIT可以增加全身有氧能力，提高胰岛素敏感性，软化动脉血管，降低由于体力活动不足导致相关疾病的风险[79,129]，并且这种效果与CT相似[35,39]。在这个前提下，HIT的优势就突显出来，其能够花更少的时间达到CT同样的效果(即省时，time-efficeint)[35,59,60,63,79,110,129]。此外，相比于CT，HIT这种组织形式更易于被练习者接受(more enjoyable)[18]。

综上所述，以普通人群为研究对象的研究文献表明，HIT能够同时提高普通人群的有氧和无氧代谢能力，提高脂肪氧化能力，是一种省时有效的健身锻炼方式。但是，仍需要更多有关HIT提高脂肪氧化能力机制的研究。

表2 本研究普通人群HIT训练效果一览表

续表 2

4.4 HIT对慢性疾病患者的训练效果

已有研究证明，经常进行体力活动可以预防慢性疾病和降低死亡率[122]。美国运动医学协会和美国医学协会于2007年提出“运动是良药(excericse id medince)”。然而，何种运动/锻炼方式是良药是疾病康复或预防领域一直在探索的问题[61]。对于慢性疾病患者，传统推荐的练习方法是CT[14,83]。近年来，越来越多的证据表明HIT似乎也是一种有效的选择。

综上所述，尽管对慢性疾病患者的HIT研究数据不多，但是有限的研究表明，HIT对心血管病和II型糖尿病患者的康复效果类似或优于CT，而与此相关的机制还有待更多的研究。

4.5 “真正的”高水平运动员的训练负荷分布

鉴于上文章节4.1(HIT对高水平运动员的训练效果)中所列文献仅有3篇是以“真正”的高水平运动员为研究对象，本节将对这一特殊群体的训练负荷进行介绍。“真正”的高水平运动员1天有2～4节训练课(1周11～22节训练课)，周训练时间为20 h左右，其年度训练小时数在600～1 000 h。这一层次的运动员基本上属于成年国家队运动员，以参加国际比赛(如世锦赛或国际大奖赛)为训练目标。由于这些运动员数量有限，且他们的训练任务较重(1天有2～4节训练课)，试图运用这些人群进行严谨的干预性实验是很不现实的。有关这一群体的科学研究更多地是对他们实际训练的回顾性分析。

竞技运动训练过程中几乎会使用所有常见的训练方法，只是不同体育项目由于项目特征不同，不同训练方法对应的负荷比例和完成形式(如跑、骑、游等)不同。这些训练方法中，最为常见是两种是CT和HIT，前者对应的强度基本上属于低强度(≤无氧阈1)，后者对应的强度基本上属于高强度(>无氧阈2/最大乳酸稳态)。表3为不同高水平耐力项目运动员训练负荷的分布情况，从中可以看出，耐力性项目的负荷/专项训练负荷中的70%～94%属于低强度，中和高强度只占5%～30%。HIT只是5%～30%中的一部分(高强度训练还包括重复训练)。因此，尽管进入21世纪运动训练的摆钟再次摆向HIT，但这对于耐力性项目而言，是确保70%～94%的低强度训练负荷的前提下适当增加HIT的比重，并且更加注重HIT的质量。

表3 高水平耐力项目运动员训练负荷分布一览表

注：低强度≤无氧阈1，无氧阈1≤中强度≤无氧阈2/最大乳酸稳态，高强度>无氧阈2/最大乳酸稳态[126]。

由于非周期类项目的训练负荷很难用小时数和公里数来量化，对这一类项目训练负荷的报道主要集中于对比赛过程中的负荷分析，如同场对抗球类项目比赛过程中不同跑动速度所对应的时间或距离[58,133]，或隔网对抗类项目比赛过程中对攻与间歇的时间[89]。这些报道反映了一个共同特征，这些项目的运动员比赛过程中>80%的时间处于静止或低强度运动，而比赛过程中的单次高强度运动大都只有几秒或<20 m[58,65,89,131,133]。这些项目的比赛本身是以一种间歇式运动的方式进行的，这些项目日常的训练也主要以间歇式运动的方式(如各种专项技术练习或小场地模拟比赛)进行。对于这类体育项目而言，HIT可以通过同时提高运动员的有氧能力和无氧能力来提高运动员的比赛能力。已有研究证明，有氧能力与反复冲刺过程中磷酸肌酸的合成速率(反映反复冲刺能力)成正比[29]。此外，HIT可以提高足球运动员的有氧耐力，并带来比赛中冲刺次数、持球时间和比赛平均强度的显著提高[73]。这类项目的HIT可以和专项技术练习结合起来进行，如足球的小场地比赛(small-sided game)[77]。

5 HIT提高运动能力的可能机制

人体运动是一个将生物能转换成机械能的过程，这个过程包括能量供应和能量利用两个过程[2]。运动训练的适应过程同样包括运动员能量供应能力的提高和运动能量利用能力的提高两方面。下面将从能量供应(有氧能力和无氧能力)和能量利用(经济性或效率)两方面来探讨一下HIT提高运动能力的可能机制。

经济性(如跑步经济性)和效率是反应能量利用的两个常见指标，经济性是指在特定速度下的耗氧量，效率是指对外做功的机械能占代谢生物能的比例[80]。在现有的研究中，耐力训练、训练史、训练量、HIT、力量训练、高原服习和柔韧练习等都被认为可能有助于跑步经济性的改善[16]。有限的几篇HIT对跑步经济性效果的研究在结论方面并不一致，既有HIT提高了(青年足球运动员的)跑步经济性的报道[73,74](其中一则报道中CT也提高了跑步经济性[74])，也有HIT没有提高(跑步运动员的)跑步经济性的报道[108]，还有不同HIT分别提高和没有提高(跑步运动员)跑步经济性的报道[28,108]。

综上所述，尽管一些研究对HIT提高运动能力的机制进行了探索，但并未得到一个明确的答案。出现这种局面的原因可能是多方面的，包括HIT研究周期的不够长、研究对象的运动水平参差不齐、对高水平的研究不够等。HIT提高运动能力的机制还有待更多的研究。

6 不同人群运用HIT的建议

HIT对不同人群的训练效果并不相同。不同训练人群由于身体机能水平(甚至是健康水平)和训练目的不同(提高运动能力、保持体力活动量、降脂、康复等)，在选取训练方法时需要考虑的因素也不相同。下面将基于现有研究发现，给不同人群在应用HIT时提供一些建议。

6.1 高水平运动员运用HIT的建议

对于高水平运动员而言，通往领奖台的训练道路不只一条。在训练实际当中，综合应用所有的训练方法更可能为一个最佳的选择[93]，高水平运动员的实际训练也确实如此。进入21世纪，运动训练的摆钟再次摆向HIT。这种趋势对耐力性项目而言，意味着在注重有氧训练(占总训练负荷的约80%[127])的前提下适当增加HIT的比重，丰富HIT的方法和强度内容(HIT训练方法手段可参见[24,33,34])，并着重提高HIT的训练质量。在这种背景下，耐力训练的训练负荷分布朝着“两极化模式(Polarized Model)”的方向发展[69,113,126,127]。高水平运动员在已有负荷量(每周约20 h的训练量)的刺激下，过多地增加高强度负荷(如HIT)会造成运动员的恢复不足，并进一步导致过度训练。其他体育项目(如球类项目和对抗类项目)运动员在有氧能力方面只相当于耐力项目的中等水平，因此，这些运动员可以通过HIT来同时提高有氧和无氧能力，且这种训练可以结合专项技术练习进行。尽管高水平运动员的干预性实验很难组织，HIT对高水平运动员的训练效果仍需要更多对高水平运动员的研究来证实[32]。

6.2 非高水平运动员运用HIT的建议

6.3 普通人群运用HIT的建议

普通人群运动锻炼的目的主要在于保持一定的体力活动量或降脂，其每天锻炼的次数往往≤1次，而且他们也不需要花大量的时间进行CT来优化运动技术，同时他们参加运动锻炼往往受制于时间不够。对这样的人群来说，省时有效的锻炼方法可能更具吸引力。HIT是普通人群运动锻炼的一个较好的选择，且HIT时运动节奏的不断变化也可避免运动锻炼的枯燥。

6.4 慢性疾病患者运用HIT的建议

对于慢性疾病患者来说，运动锻炼的首要原则是安全性。尽管HIT的训练效果被证明类似或优于CT，但是对于那些健康状态(如过度肥胖或术后短时间内)欠佳的人群，应该首先征得医生的许可，然后考虑循序渐进地进行运动锻炼。至于运动锻炼的方式，建议先考虑CT，以逐步适应运动刺激，待适应后再逐步增加HIT，并在HIT的负荷强度、负荷时间、间歇时间、组数等方面同样需要遵循循序渐进的原则。

7 总结

作为一种运动强度≥无氧阈或最大乳酸稳态的运动/训练方式，HIT对不同人群的训练效果并不一样。高水平耐力项目运动员由于尤其各项生理指标都接近人体的生理极限，需要在确保有氧能力的前提下，通过高质量的HIT进一步提高无氧能力；高水平球类项目则可以通过结合技术练习的HIT同时来发展有氧能力和无氧能力。对于非高水平运动员和普通人群来说，HIT是一种省时有效的训练方法。对于慢性疾病患者来说，在确保安全的前提下，可以考虑循序渐进地进行HIT。对HIT提高运动能力的机制还有待更多的研究，尤其是以高水平运动员为对象的研究。

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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

国家社会科学基金资助项目(13BTY049)。

黎涌明(1985-)，男，湖南汨罗人，副教授，博士，主要研究方向为运动训练和运动生理学，E-mial：59058729@163.com。

上海体育学院 体育教育训练学院，上海 200438 Shanghai University of Sport,Shanghai 200438,China.

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

10.16469/j.css.201508009

G808

A