在开始之前 我想快速提一下 Before we start, I want to quickly mention 我将再次送出一套莱伯特平衡杆 that I’m giving away another set of Lebert Equalizer bars. 这一次 海外观众也能参加有奖问答活动！ And this time, international viewers can jointhe giveaway as well! 点击简介中的链接 来参加有奖问答吧 Come enter the giveaway today through 活动5月15日前有效 the link in the description up until the 15th of May.
祝好运！ Good luck! 减肥往往要花大量时间做一种特定运动 有氧运动 Losing weight often entails lots of time doinga specific type of exercise: cardio. 当然 有人只通过节食也达到了不错的减重效果 Sure, some can lose weight just fine through dieting, 但如果靠节食达不到目标 but cardio is most commonly suggested 有氧运动是最普遍建议的做法 if food itself doesn’t get the job done. 选择有氧运动有很多原因 And cardio is chosen for good reason. 它做起来简单并且能消耗相当可观的卡路里 It’s simple to do and burns a relatively solid amount of calories. 但是
就像我们大多数人都认定的 But, as many of us can attest to, 有氧运动确实做一会儿就让人感到无聊 cardio does get boring rather quickly. 因此 过去十年左右 Thus, in the past decade or so, 一项不那么乏味的选择出现了 并且取得了巨大成功 a less tedious alternative has sprouted with great success: 即高强度间歇训练 简称HIIT High intensity interval training, or HIITfor short. 如果你想要了解HIIT更详细的分类 If you fancy a detailed breakdown of HIIT, 就先去看看我其它关于HIIT的视频 feel free to check out my other videos on HIIT first. 观看视频的各位 For those
of you watching now, 请把这个视频当作一个更新 consider this video as kind of an update. 过去 Now, in the past, 我推荐做高强度间歇训练更多于 I’ve touted the use of high intensity interval training over that 低强度的稳态有氧运动 比如慢跑 of low-intensity steady state cardio likejogging. 目前主要的原因是 The main reason, by far, HIIT应当可以在较短时间内 is that HIIT supposedly elicits greater weight and fat loss 减轻更多的体重 燃烧更多的脂肪 while using only a fraction of the time. 在当今世界 In today’s world,
时间确实很重要 所以HIIT的高效很关键 where most certainly time is of the essence, this would be huge. 简而言之 这种说法听起来的确有一定道理 And in short, this claim does seem to hold some weight, 尤其是在提到像训练时每分钟 particularly when looking at a metric 燃烧多少脂肪 这样的指标的时候 like fat burned per minute of training. 2019年一项整合分析对此做了研究 A meta-analysis in 2019 measured just that, 发现稳态有氧运动每分钟消耗大概0.0026%的脂肪 finding that steady-state cardio achieved roughly a 0.0026% “fat loss per minute”
相比之下HIIT是0.005% compared to HIIT’s 0.005%. 所以 某种程度上来说 HIIT的确有时间优势 So, in a way, HIIT does have a time advantage. 既然说到优点 就不只这一个了 Speaking of advantages, though, it doesn’tstop there. HIIT在提高心肺功能各项指标上 HIIT has also shown to be better than regular cardio 也比常规的有氧运动有效 in improving many measures of cardiorespiratory fitness, 包括最大摄氧量 力竭时间 including VO2max, overall time to exhaustion, 力量峰值 和计时赛中的进步 peak power, and improved time trials. 在一些特殊的临床试验条件下 In
specific clinical conditions, 如对有糖尿病或高血压的人群测试 such as individuals with diabetes or hypertension, 表明HIIT能更好地改善一些指标 HIIT was better able to improve factors 如血糖控制和舒张压 like glycemic control and diastolic blood pressure. 所以 从整体健康和运动健身的角度看 So, in an overall health and athletic fitness standpoint, HIIT似乎比标准的有氧运动更有优势 HIIT seems to carry quite some edge over standard cardio. 但如果我们进一步研究减脂减重 But, if we take a closer look at fat and weight loss,
这两者成效的区别并不是我们想的那样分明 the benefits aren’t as clear-cut as we might think. 确实 当考虑到运动每分钟消耗的脂肪时 Sure, when looking at fat loss per minute of exercise, HIIT占据优势 HIIT takes the lead. 但我们也要知道 But we have to acknowledge that 长时间的稳态有氧运动更容易被完成 we can more easily perform steady-state cardio for much longer periods, 即随着时间推移 它很快就可以弥补上减脂和热量燃烧的差异 which, over time, can quickly make up the difference in fat loss and calorie burn. 现在 包括我在内的HIIT提倡者 Now, HIIT advocates,
including myself 会说这不怎么重要 would say that wouldn’t matter much 因为HIIT还增大了一个指标 EPOC because HIIT also increases something known as EPOC, 即运动后的过量氧耗 excess post-exercise oxygen consumption. 人们认为 由于HIIT的强度非常大 The belief is that, since HIIT is so intense, 在锻炼结束后 身体需要更多氧气和能量 it will require more oxygen and energy AFTER the workout, 即EPOC 来得到恢复 aka EPOC, in order to recover from it. 这个额外的能量消耗应该能弥补其持续时间较短的缺点 This additional energy burn supposedly
wouldcompensate for its shorter duration. 尽管HIIT确实能增大过量氧耗 Although it is true that HIIT does increase EPOC more, 但研究表明 这并不意味着什么 the research shows that it doesn’t really mean much. 2016年一项研究发现 A 2016 study found that, HIIT的确有更大的过量氧耗 锻炼后3小时内消耗了110卡路里 yes, HIIT did indeed elicit a greater EPOC, 110 calories, 而稳态有氧运动消耗了64卡路里 versus steady state cardio’s 64 calories within3 hours post-workout. 然而 过量氧耗曲线在第三个小时内趋于平衡 However, EPOC rates leveled out during the
third hour. 但更重要的是 But more importantly, 当把锻炼本身消耗的热量计算在内时 when you include the calories burned from the workout itself, HIIT的曲线下降了 HIIT then falls short. 算上锻炼和过量氧耗 With exercise plus EPOC, HIIT平均消耗271卡 而稳态有氧运动消耗348卡 HIIT burned on average 271 calories versus steady-state’s 348. 现在 回到减脂 Now, to circle back to fat loss, 之前提到的2019年整合分析确实发现 the previously mentioned 2019 meta-analysis did in fact find, 从脂肪减少的绝对值来看 15项研究都证明 in terms of absolute
fat loss, HIIT比稳态有氧运动效果更好 HIIT did perform better than steady state cardio across 15 studies. 然而 观察36项研究中的体脂率会发现 However, when we look at total body fat PERCENTAGE across 36 studies, HIIT和有氧运动减少脂肪的百分比相对相同 both of them achieved relatively the same percent fat loss. 目前还不完全清楚为什么脂肪减少的绝对值更高 Now the reason why absolute fat loss is higher is not entirely clear. 但确定的是 从相对数值 But the fact is, in relative terms, 也就是一些人认为的更有价值的指标来看 which some would say carries more
meaning, HIIT和有氧运动都能达到减脂的目的 both seem to get the job done. 最后 让我们来探究更关键的一点 And finally, let’s dive into one more crucial point: 即使很多人会因为缺乏恒心而放弃健身目标 The matter of adherence, of enjoyment 当人们选择最好的健身方式时 is often glossed over when deciding the best option in fitness, 还是会经常忽视坚持和享受这两点 even though many quit their goals due to the lack of adherence. 基于2018年一项整合分析 We can touch base on this a little more 我们可以进一步了解这点 through a 2018 meta-analysis that
highlighted measures of enjoyment 该分析强调了从不同角度衡量享受性的三个指标 through three different enjoymentscales. 研究发现 这三个指标中 Out of the three scales, 只有一种“锻炼的享受性”表明 only one, the Exercise Enjoyment Scale, 相比于标准的有氧运动 测试者更喜欢HIIT found that subjects moderately favored HIIT over standard cardio. 然而其它两项研究中更广泛使用 The other two, however, 且更多样化的指标表明 which was used by many more and a more diverse collection of studies, 测试者对HIIT的偏爱程度要小得多 found subjects to favor HIIT by a
much smaller degree, HIIT和有氧运动几乎相同 almost even for both. 我们需要考虑的正是这些几乎相同的享受感 And it’s these near-equal feelings of enjoyment that needs to be considered. 总之 在坚持方面 In short, in terms of adherence, 稳态有氧运动并不适合所有人 高强度间歇训练也不是 steady-state cardio is not for everyone nor is high intensity interval training. 现在 我们一起来回顾一下 HIIT真的比有氧运动更好吗？ Now, let’s revisit: Is HIIT actually betterthan steady-state cardio? 像之前一样 我仍会给予肯定的回答 Like before, I would still say yes.
考虑到两者的优缺点及各个方面 When considering every aspect of the two, good and bad, HIIT看起来确实比标准有氧运动略胜一筹 HIIT does seem to stand slightly above standard cardio. 话虽这么说 稳态有氧运动仍是一个不错的选择 That being said, steady-state cardio is stilla great option. 它的强度较低 It’s less intense, which can bode favorably 对那些不适应高强度有氧的人更友好 for those that do not respond well to high intensity cardio. 实际上 研究表明 HIIT确实可以引起 In fact, studies do show that HIIT can cause 恶心 呕吐 头晕这样的不良反应 more episodes
of nausea, vomiting, and lightheadedness. 常规有氧运动也对那些在竭尽全力训练之前 Regular cardio is also great for beginners that need to work on their coordination 需要锻炼协调性的新手很有帮助 and overall fitness first before going balls to the wall. 然后 要注意到 And, do note HIIT由于强度大 可能需要更多时间来恢复 that HIIT might require more recovery time due to its intensity. 尽管如此 除了这些因素外 HIIT还有优点 Other than these factors, though, HIIT hasthe edge. 多数运动员肯定会考虑HIIT Athletes most definitely should consider
HIIT. 对于被时间牵着走的人 Also, those that are strapped on time would benefit 相比长时间的慢跑 from 10 to 20-minute HIIT sessions 10到20分钟的HIIT将是很好的选择 versus hour-long jogs. 如果你想改善心血管健康方面的指标 If you’re looking to improve certain cardiometabolic health factors, 如血压和心率 like blood pressure and heart rate, HIIT也可以做到 then HIIT can do that too. 不过 请记住 Keep in mind, though, HIIT在研究中的成功很大程度上 that much of the success of HIIT found in studies hinged heavily
取决于受监督的受试者 on subjects being supervised. 所以 如果你对HIIT比较陌生 So, if you’re fairly new to HIIT, 你可能需要专业的支持 you probably will benefit from professional support 比如让一个私人教练指导你完成HIIT like a personal trainer guiding you through it. 但是 再说一遍 But, once again, 最重要的是选择你更喜欢的 to close, what matters most is choosing the one that YOU prefer and 并且你最能坚持下去的那个运动 YOU can stick to the best. 请在下面的评论中告诉我 你对HIIT和有氧运动的看法 Let me know what YOU think of HIIT versus cardio
in the comments below. 再说一次 通过链接中的描述 来看看我的奖品莱伯特杆 Also again, come check out my Lebert Equalizer giveaway through the link of the description Also again, come check out my Lebert Equalizer giveaway 活动将持续到5月15日 It’s going to last until May 15th 所以你还有一些时间 但早比晚好 so you have some time but better early than later. 如果你喜欢这一段视频 If you enjoyed this video, 请给它点赞 please give it a cardio-thumbs up 并与你热爱HIIT的朋友分享 and share it with your HIIT-loving friends. 和往常一样
感谢您的收看 记得获取您的蛋白质 As always, thank you for watching and GET YOUR PROTEIN!
