低運動量高強度間歇訓練對久坐成年族群最大攝氧量的效益

Effects of low volume high intensity interval training protocols for VO_2max improvements in sedentary adults

10.6223/qcpe.202103_35(1).0003

謝淑茹(Shu-Ju, Hsieh)；林貴福(Kuei-Fu, Lin)；劉寧漢(Ning-Han, Liu)

間歇衝刺訓練 ； 減量高強度間歇訓練 ； 心肺適能 ； SIT ； REHIT ； cardiorespiratory fitness

中華體育季刊

35卷1期（2021 / 03 / 01）

21 - 33

繁體中文

提高身體活動量可以降低非傳染性疾病導致的失能及死亡風險，但因缺乏時間運動導致身體活動量不足，仍高居全球死亡率的第四大危險因素。越來越多的研究顯示高強度間歇訓練（high-intensity interval training, HIIT）可縮短訓練總時間，並達到與中等強度連續訓練（moderate intensity continuous training, MICT）相似或更高的心肺適能，進而降低全因死亡率。但是獲得健康效益所需的精準運動量仍有爭議，因此搜尋近五年（2016～2020）HIIT相關研究，篩選受試者為久坐或運動不足的成年人（18～64歲），以及運動時間≦5分鐘的低運動量HIIT（low volume high intensity interval training, LV-HIIT）計畫，回顧分析最大攝氧量（maximal oxygen uptake, VO_2max）調控效益。結果顯示減量高強度間歇訓練（reduced exertion high intensity interval training, REHIT），為一種更精簡時間的間歇衝刺訓練（sprint interval training, SIT），每週2次8分鐘40秒的腳踏車測功計訓練，包含2分鐘的熱身（～25W）及2次20秒的全力衝刺，阻力為受試者體重的5％，每次衝刺後以3分鐘低強度運動恢復（～25W），持續六週即可有效增加7.4％VO_2max。若要降低運動強度，採取非最大強度LV-HIIT也是一種相對省時的訓練方式，將運動強度降低為85～95％最大心跳率（maximal heart rate, HRmax），並延長運動持續的時間至1分鐘，及間隔以1分鐘低強度運動恢復，重複5次，訓練包含2分鐘熱身及3分鐘緩和的低強度運動，單次訓練可於14分鐘內完成，持續訓練8週，每週2次，可增加27％VO_2max。每週2次，每次訓練時間≦15分鐘的LV-HIIT計畫，有助於缺乏時間的成年族群建立運動習慣。

Regular exercise reduces the risk of disability and death caused by non-communicable diseases. However, physical inactivity is now identified as the fourth leading risk factor for global mortality. The major barrier to exercise is lack of time. Research has shown that high intensity interval training (HIIT) is a time-efficient exercise strategy to provide similar benefits to moderate intensity continuous training (MICT) for improving cardiorespiratory fitness and thereby reducing all-cause mortality. The precise intensity and minimal session volume required to obtain health benefits is still controversial. Therefore, we searched for HIIT related studies in the past five years (2016~2020), and inclusion criteria were the subjects as sedentary or inactive adults (18-64 years old) and session volume ≤5 min of low volume HIIT (LV-HIIT) protocols, to examine the effects of those on VO_2max improvements. The results show that performing reduced exertion high intensity interval training (REHIT) twice a week (8 min and 40s per session) for 6 weeks effectively improves VO_2max by 7.4%. REHIT is a low volume sprint interval training (SIT) and performed on a cycle ergometer. Each session involved a 2-min warm-up (~25W), 2×20s 'all-out' cycling sprints (resistance equivalent to 5% of the participant's body mass) and 3-min low-intensity recovery (~25W) following each sprint. To reduce exercise intensity, 5×1 HIIT, a submaximal intensity LV-HIIT, is also a feasible time-efficient approach. 5×1 HIIT consists of five 1-min bouts at 85~95% HRmax alternating with 1-min recovery at low intensity and lasts a total of 14 min per session (including 2-min warm-up and 3-min cool-down at low-intensity). Performing 5×1 HIIT twice per week improves VO_2max by 27% over 8 weeks intervention period. Both LV-HIIT protocols with 2 sessions (≤15 min) per week would help adults who lack time to build exercise habits.

1. Allen, N. G.,Higham, S. M.,Mendham, A. E.,Kastelein, T. E.,Larsen, P. S.,Duffield, R.(2017).The effect of high-intensity aerobic interval training on markers of systemic inflammation in sedentary populations.European Journal of Applied Physiology,117(6),1249-1256.
2. Allison, M. K.,Baglole, J. H.,Martin, B. J.,Macinnis, M. J.,Gurd, B. J.,Gibala, M. J.(2017).Brief intense stair climbing improves cardiorespiratory fitness.Medicine & Science in Sports & Exercise,49(2),298-307.
3. Astorino, T. A.,Edmunds, R. M.,Clark, A.(2017).High-intensity interval training increases cardiac output and V‧O2max.Medicine & Science in Sports & Exercise,49(2),265-273.
4. Bartlett, D. B.,Shepherd, S. O.,Wilson, O. J.,Adlan, A. M.,Wagenmakers, A. J. M.,Shaw, C. S.,Lord, J. M.(2017).Neutrophil and monocyte bactericidal responses to 10 weeks of low-volume high-intensity interval or moderate-intensity continuous training in sedentary adults.Oxidative Medicine and Cellular Longevity,2017,1-12.
5. Batacan, R. B.,Duncan, M. J.,Dalbo, V. J.,Tucker, P. S.,Fenning, A. S.(2017).Effects of high-intensity interval training on cardiometabolic health: A systematic review and meta-analysis of intervention studies.British Journal of Sports Medicine,51(6),494-503.
6. Bhati, P.,Bansal, V.,Jamal, A. M.(2019).Comparison of different volumes of high intensity interval training on cardiac autonomic function in sedentary young women.International Journal of Adolescent Medicine and Health,31(6)
7. Booth, F. W.,Roberts, C. K.,Laye, M. J.(2011).Lack of exercise is a major cause of chronic diseases.Comprehensive Physiology,2(2),1143-1211.
8. Buchheit, M.,Laursen, P. B.(2013).High-intensity interval training, solutions to the programming puzzle.Sports Medicine,43(10),927-954.
9. Cooper, J. H. F.,Collins, B. E. G.,Adams, D. R.,Robergs, R. A.,Donges, C. E.(2016).Limited effects of endurance or interval training on visceral adipose tissue and systemic inflammation in sedentary middle-aged men.Journal of Obesity,2016,1-10.
10. Fleg, J. L.,Morrell, C. H.,Bos, A. G.,Brant, L. J.,Talbot, L. A.,Wright, J. G.,Lakatta, E. G.(2005).Accelerated longitudinal decline of aerobic capacity in healthy older adults.Circulation,112(5),674-682.
11. Gibala, M. J.,Little, J. P.(2020).Physiological basis of brief vigorous exercise to improve health.The Journal of Physiology,598(1),61-69.
12. Gibala, M. J.,Little, J. P.,MacDonald, M. J.,Hawley, J. A.(2012).Physiological adaptations to low volume, high intensity interval training in health and disease.The Journal of Physiology,590(5),1077-1084.
13. Gillen, J. B.,Martin, B. J.,MacInnis, M. J.,Skelly, L. E.,Tarnopolsky, M. A.,Gibala, M. J.(2016).Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment.P ONE ONE,11(4),e0154075.
14. Guthold, R.,Stevens, G. A.,Riley, L. M.,Bull, F. C.(2018).Worldwide trends in insufficient physical activity from 2001 to 2016: A pooled analysis of 358 population-based surveys with 1.9 million participants.The Lancet Global Health,6(10),e1077-e1086.
15. Hunter, D. J.,Reddy, K. S.(2013).Noncommunicable diseases.New England Journal of Medicine,369(14),1336-1343.
16. Khan, H.,Kunutsor, S. K.,Rauramaa, R.,Merchant, F. M.,Laukkanen, J. A.(2018).Long-term change in cardiorespiratory fitness in relation to atrial fibrillation and heart failure (from the kuopio ischemic heart disease risk factor study).The American Journal of Cardiology,121(8),956-960.
17. Kyu, H. H.,Abate, D.,Abate, K. H.,Abay, S. M.,Abbafati, C.,Abbasi, N.,Murray, C. J. L.(2018).Global, regional, and national disability-adjusted life-years (DALYs) for 359 diseases and injuries and healthy life expectancy (HALE) for 195 countries and territories, 1990-2017: A systematic analysis for the Global Burden of disease study 2017.The Lancet,392(10159),1859-1922.
18. Laukkanen, J. A.,Zaccardi, F.,Khan, H.,Kurl, S.,Jae, S. Y.,Rauramaa, R.(2016).Long-term change in cardiorespiratory fitness and all-cause mortality: A population-based follow-up study.Mayo Clinic Proceedings,91(9),1183-1188.
19. Laursen, P. B.,Jenkins, D. G.(2002).The scientific basis for high-intensity interval training.Sports Medicine,32(1),53-73.
20. Lee, D.-C.,Sui, X.,Artero, E. G.,Lee, I. M.,Church, T. S.,McAuley, P. A.,Blair, S. N.(2011).Long-term effects of changes in cardiorespiratory fitness and body mass index on all-cause and cardiovascular disease mortality in men.Circulation,124(23),2483-2490.
21. Metcalfe, R. S.,Atef, H.,Mackintosh, K.,McNarry, M.,Ryde, G.,Hill, D. M.,Vollaard, N. B. J.(2020).Time-efficient and computer-guided sprint interval exercise training for improving health in the workplace: A randomised mixed-methods feasibility study in office-based employees.BMC Public Health,20(1)
22. Metcalfe, R. S.,Babraj, J. A.,Fawkner, S. G.,Vollaard, N. B. J.(2012).Towards the minimal amount of exercise for improving metabolic health: Beneficial effects of reduced-exertion high-intensity interval training.European Journal of Applied Physiology,112(7),2767-2775.
23. Metcalfe, R. S.,Tardif, N.,Thompson, D.,Vollaard, N. B.(2016).Changes in aerobic capacity and glycaemic control in response to reduced-exertion high-intensity interval training (REHIT) are not different between sedentary men and women.Applied Physiology, Nutrition, and Metabolism,41(11),1117-1123.
24. Midgley, A. W.,Mc Naughton, L. R.(2006).Time at or near V‧O2max during continuous and intermittent running: The optimisation of training protocols to elicit the longest time at or near V‧O2max.Journal of Sports Medicine and Physical Fitness,46(1),1-14.
25. Nalçakan, G. R.,Songsorn, P.,Fitzpatrick, B. L.,Yüzbasioglu, Y.,Brick, N. E.,Metcalfe, R. S.,Vollaard, N. B. J.(2017).Decreasing sprint duration from 20 to 10 s during reduced-exertion high-intensity interval training (REHIT) attenuates the increase in maximal aerobic capacity but has no effect on affective and perceptual responses.Applied Physiology, Nutrition, and Metabolism,43(4),338-344.
26. Phillips, B. E.,Kelly, B. M.,Lilja, M.,Ponce-González, J. G.,Brogan, R. J.,Morris, D. L.,Timmons, J. A.(2017).A practical and time-efficient high-intensity interval training program modifies cardio-metabolic risk factors in adults with risk factors for type II diabetes.Frontiers in Endocrinology,8(229)
27. Ramírez-Vélez, R.,Hernández-Quiñones, P. A.,Tordecilla-Sanders, A.,Álvarez, C.,Ramírez-Campillo, R.,Izquierdo, M.,Garcia, R. G.(2019).Effectiveness of HIIT compared to moderate continuous training in improving vascular parameters in inactive adults.Lipids in Health and Disease,18(1),1-10.
28. Reljic, D.,Lampe, D.,Wolf, F.,Zopf, Y.,Herrmann, H. J.,Fischer, J.(2019).Prevalence and predictors of dropout from high-intensity interval training in sedentary individuals: A meta-analysis.Scandinavian Journal of Medicine & Science in Sports,29(9),1288-1304.
29. Reljic, D.,Wittmann, F.,Fischer, J. E.(2018).Effects of low-volume high-intensity interval training in a community setting: A pilot study.European Journal of Applied Physiology,118(6),1153-1167.
30. Ross, R.,Blair, S. N.,Arena, R.,Church, T. S.,Després, J.-P.,Franklin, B. A.,Lavie, C. J.(2016).Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign: A scientific statement from the American Heart Association.Circulation,134(24),e653-e699.
31. Roth, G. A.,Abate, D.,Abate, K. H.,Abay, S. M.,Abbafati, C.,Abbasi, N.,Abdelalim, A.(2018).Global, regional, and national age-sex-specific mortality for 282 causes of death in 195 countries and territories, 1980-2017: A systematic analysis for the Global Burden of disease study 2017.The Lancet,392(10159),1736-1788.
32. Saadatnia, A.,Ebrahim, K.,Rashidlamir, A.(2016).Echocardiographic evaluation of the effects of high-intensity interval training on cardiac morphology and function.Archives of Cardiovascular Imaging,4(1),e36007.
33. Songsorn, P.,Lambeth-Mansell, A.,Mair, J. L.,Haggett, M.,Fitzpatrick, B. L.,Ruffino, J.,Vollaard, N. B. J.(2016).Exercise training comprising of single 20-s cycle sprints does not provide a sufficient stimulus for improving maximal aerobic capacity in sedentary individuals.European Journal of Applied Physiology,116(8),1511-1517.
34. Stanaway, J. D.,Afshin, A.,Gakidou, E.,Lim, S. S.,Abate, D.,Abate, K. H.,Murray, C. J. L.(2018).Global, regional, and national comparative risk assessment of 84 behavioural, environmental and occupational, and metabolic risks or clusters of risks for 195 countries and territories, 1990-2017: A systematic analysis for the global burden of disease study 2017.The Lancet,392(10159),1923-1994.
35. Stavrinou, P. S.,Bogdanis, G. C.,Giannaki, C. D.,Terzis, G.,Hadjicharalambous, M.(2019).Effects of high-intensity interval training frequency on perceptual responses and future physical activity participation.Applied Physiology, Nutrition, and Metabolism,44(9),952-957.
36. Støren, Ø.,Helgerud, J.,Sæbø, M.,Støa, E. M.,Bratland-Sanda, S.,Unhjem, R. J.,Wang, E.(2017).The effect of age on the V‧O2max response to high-intensity interval training.Medicine & Science in Sports & Exercise,49(1),78-85.
37. Thomas, G.,Songsorn, P.,Gorman, A.,Brackenridge, B.,Cullen, T.,Fitzpatrick, B.,Vollaard, N. B. J.(2020).Reducing training frequency from 3 or 4 sessions/week to 2 sessions/week does not attenuate improvements in maximal aerobic capacity with reduced-exertion high-intensity interval training (REHIT).Applied Physiology, Nutrition, and Metabolism,45(6),683-685.
38. Thompson, W. R.(2019).Worldwide survey of fitness trends for 2020.ACSM's Health & Fitness Journal,23(6),10-18.
39. Vollaard, N. B. J.,Metcalfe, R. S.,Williams, S.(2017).Effect of number of sprints in an SIT session on change in V‧O2max: A meta-analysis.Medicine & Science in Sports & Exercise,49(6),1147-1156.
40. Wen, D.,Utesch, T.,Wu, J.,Robertson, S.,Liu, J.,Hu, G.,Chen, H.(2019).Effects of different protocols of high intensity interval training for V‧O2max improvements in adults: A meta-analysis of randomised controlled trials.Journal of Science and Medicine in Sport,22(8),941-947.
41. Weston, K. S.,Wisløff, U.,Coombes, J. S.(2014).High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis.British journal of Sports Medicine,48(16),1227-1234.
42. Weston, M.,Taylor, K. L.,Batterham, A. M.,Hopkins, W. G.(2014).Effects of low-volume high-intensity interval training (HIT) on fitness in adults: A meta-analysis of controlled and non-controlled trials.Sports Medicine,44(7),1005-1017.
43. Willoughby, T. N.,Thomas, M. P. L.,Schmale, M. S.,Copeland, J. L.,Hazell, T. J.(2016).Four weeks of running sprint interval training improves cardiorespiratory fitness in young and middle-aged adults.Journal of Sports Sciences,34(13),1207-1214.
44. World Health Organization=WHO(2010).Global recommendations on physical activity for health.Switzerland, Geneva, Switzerland:Author.
45. World Health Organization=WHO(2019).Global action plan on physical activity 2018-2030: More active people for a healthier world.Switzerland, Geneva, Switzerland:Author.
46. World Health Organization=WHO(2018).Global health estimates 2016: Deaths by cause, age, sex, by country and by region, 2000-2016.Switzerland, Geneva, Switzerland:Author.
47. 教育部 (2019)。中華民國 108 年運動現況調查結案報告書。臺北市：教育部體育署。取自https://isports.sa.gov.tw/Index.aspx