Burning Debate
燃烧脂肪吧
Science is dropping the hammer on endless bouts of steady-state cardio, if you're looking to get totally peeled without burning through muscle mass,shorter-duration, high-intensity interval training is the answer.
科学的证明正在打破规律的有氧训练的方法,如果你希望减少脂肪而不是减去肌肉,希望训练时间更短,HIIT训练计划(高强度的间歇训练)是你最佳的选择。
Less is more
少就是多
Except when it applies to things you really don't enjoy, that is. Takecardio, for example.
当我们讨论到你的能不会很喜欢做的事情,例如,有氧训练。
How much cardio does it take to burn through that stubborn layer of fat lingering
around your abdomen?
到底要多久的有氧训练,才会开始燃烧那些在你的腹部囤积已久的脂肪?
Copious amounts – or at least that's what it feels like at times, since the most pervasive methodology behind fat-burning involves seemingly interminable sessions of cardiovascular activity done at a sustained rate.
有很多的文献,至少有关于讨论脂肪燃烧的。
Where cardio is concerned, the theory has always been more is more.
在讨论到有氧运动时,理论总是更多。
But all that's about to change.Everything is going to change.
但是现在一切都要改变了。
What would you say if we told you that latest scientific research suggests shorter cardio sessions for crazy fat loss?
如果我告诉你,最新的文献建议更短的有氧运动课程却可以燃烧更多的脂肪呢?
How would you feel if you could actually end up burning more fat in the long run while holding on to more of your iron-wrought muscle?
如果你实际上可以燃烧更多的脂肪并且保持你已拥有的肌肉,你会怎么感觉呢?
You can go ahead and smile – because it's entirely true.
你能继续并且微笑,因为它完全真实。
High-intensity interval training, or HIIT, is on the fast track to becoming the standard for steady and sustained fat loss.
高强度的间歇训练,或称为HIIT,就是一个成为标准可以快速的燃烧脂肪的好方法。
With HIIT, the workouts are shorter, yes, but you'll actually be working harder than the guy on the treadmill next to you.
当你进行HIIT训练时,你的训练时间更短,但是你得到的成果将远大于那个在你隔壁跑步机那个辛苦跑步的人。
HIIT is what it says – high-intensity – and the results are undeniable.
我们称HIIT是高强度的,他的结果不可否认。
If you're used to wearing a heart-rate monitor to judge the efficiency of your cardio,
shelve it – you won't need it.
如果你以前习惯看跑步机上的心跳速率显示,忘了它,因为你不需要了。
By cycling between bouts of all-out effort and short stretches of active recovery, a mirror will be all you need to gauge your progress.
在骑单车的时候,透过全力训练和短暂伸展,只要有一面镜子就够了
Burning debate
燃烧脂肪吧
Bodybuilders and other have long used steady-state cardio, which involves low- to moderate-intensity exercise performed at 66%-70% of one's maximum heart rate (MHR), to whittle away bodyfat.
当你在健身的时候,旧有的建议是要你运动时达到66%-70%的最大心率(MHR),这样就可以燃烧你的脂肪。
Trainers and other experts argue that since lower-intensity cardio exercise burns a higher percentage of fat for energy, slow and steady indeed wins the race.
当训练者和专家争论低强度的有氧运动可以燃烧更多的脂肪,缓慢并规律的训练的确是有效的。
HIIT cardio, on the other hand, involves intervals of high-intensity exercise-at a rate near 90% MHR – followed by intervals of slower-paced active recovery.
另一方面,HIIT训练要你达到90%的最大心率(MHR),并在随后有短暂的休息。
Anecdotal reports and early research on HIIT went against the steady-state establishment, claiming that it was the superior method of cardio for losing fat.
未经证实的报告和早期的研究总是说HIIT会违反建立稳定的状态,而这是用于减肥的有氧运动的优良的方法。
And the exercise community, likely looking for a way to collectively limit its time on a conveyor belt, felt it was time for in-depth science to put an end to the
developing debate.
在运动的社群中,总是在寻找一种答案『到底要在跑步机运动多久』,所以我们感到应该结束辩论并让实际数据说话的时候了。
What they found, time after time, was that HIIT cardio was the best way to lost fat,
despite the fact that it required less total time.
他们找到的,是HIIT是最好的减肥方法,尽管事实所需的时间较少。
One of the earliest studies, done by researchers at Lavel University (Quebec), kept it basic, using two groups in a month-long experiment.
其中的一个研究,使用非常基本的方法,使用了两组对照。
One group followed a 15-week programme using HIIT while the other performed only steady-state cardio for 20-weeks..
实验组使用HIIT的15周计划,对照组使用规律训练的20周计划。
Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts.
规律训练的对照组成员总是很高兴的听到他们燃烧了近乎15,000卡路里,大于实验组的成员。
Those who followed the HIIT programme, however, lost significantly more bodyfat.
但是事实上,遵循HIIT的实验组,却减少了更多的脂肪。
A 2001 study from East Tennessee State University demonstrated similar findings with subjects who followed an eight-week HIIT programme.
一个2001的研究关于一个8周的HIIT计划,得到了相似的结论。
Again, HIIT proved to be the better fatburner – subject dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state programme lost no bodyfat.
再次,HIIT组消耗了2%的体脂肪,同时,规律训练组却没有任何改变。
The most recent study, here in Australia, reported that a group of females who followed a 20-minute HIIT programme consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed
a 40-minute cardio at a constant intensity of 60% MHR.
在最近一个澳洲的研究,报告那一群女性,遵循一20分钟的HIIT计划,由短跑8秒随后休息12秒的方法,惊人的比遵循规律训练40分钟,达到60%最大心率(MHR)群组多消耗了六倍的体脂肪。
Turn Up The HIIT
转而训练HIIT
So what is it about HIIT cardio training that sends bodyfat to the great beyond?
所以,到底是甚么原理,HIIT训练可以消耗更多的脂肪?
There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism.
实际上有几个原因,但是第一个(或许是最重要的一个),就是对你的新陈代谢产生影响。
A 1996 study from Baylor College of Medicine in Houston reported that subjects who performed that subjects who performed a HIIT workout on a stationary cycle burned
significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism.
一项1996的研究指出,遵循HIIT训练计划可以比传统训练方式,在24小时内造成更高的新陈代谢,并燃烧更多的卡路里。
Why?
为什么吗?
Since HIIT is tougher on the body, it requires more energy (read: calories) to repair itself afterwards.
因为HIIT训练计划使你的身体达到了极限,这代表着需要更多的能量(卡路里)来恢复身体机能。
The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT programme also burned nearly 100 more calories per day during the 24 hours after exercise.
之前提到的2001年研究中,发现HIIT训练计划组在运动结束24小时内,多燃烧了100卡路里。
More
recently, a study presented by Florida State University researchers at
2007 Annual Meeting of the American College of Sports Medicine (ACSM)
reported that subjects who performed HIIT cardio burned almost 10% more
calories during the 24 hours following exercise than a steady-state
group,despite the fact that the total calories burned during each
workout were the same.
最近的研就,一群佛罗里达州立大学研究人员在美国运动医学(ACSM)的学院2007 年度会议提出 的报告,说明那些执行HIIT训练计划的人,在运动结束后的24小时内,比传统训练方式的人多燃烧近乎10%的卡路里。
Research
also confirms that HIIT enhances the metabolic machinery in muscle
cells that promotes fat-burning and blunts fat production.
研究也确认HIIT训练计划可以提升身体燃烧脂肪速度并提升新陈代谢
The
Laval University study discovered that the HIIT subjects' muscle fibers
had significantly higher markers for fat oxidation (fat-burning) than
those in the steady-state exercise group.
另一项研究也指出,遵循HIIT训练计划的人比使用传统训练方法的人,肌肉细胞里燃烧脂肪的能力较高。
And
a study published in a 2007 issue of the Journal of Applied Physiology
reported that young females who performed seven HIIT workouts over a
two-week period experienced a 30% increase in both fat oxidation and
levels of muscle enzymes that enhance fat oxidation.
并且在一项研究(2007期出版的Journal of Applied Physiology)指出,年轻的女性,进行一道两周的HIIT训练计划后,脂肪的氧化作用与肌肉的酵素增加了30%。
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