高强度锻炼目前正是有充分的理由。他们修订了你metabolism, help improveendurance并在短时间内提供高热量燃烧。That’s probably why many exercisers opt to do high-intensity interval training (HIIT) several days per week, sometimes multiple days in a row.
HIIT在技术上定义为高强度工作的重复时期，然后是恢复期。根据ACSM，高强度回合的长度为5秒至8分钟，并且以锻炼者最大心率的80-95％进行。恢复期的长度也范围还不错，心率下降到锻炼者最大的40-50％。通常，这持续了20-60分钟，但是对于许多人来说，20分钟就足够了。更重要的是，研究建议人们发现它比有氧运动更愉快。
如果所有这些听起来都很棒，那是因为它。但是有一个重要的警告：更多的运动并不总是更好，更多高强度exercise isn’t always better, either. In fact, doing too much HIIT can actually be counterproductive, experts say. Here’s why:
THE DOWNSIDES OF OVERDOING IT
尽管培训师同意HIIT是任何锻炼方案中的有用工具，但您有一些令人信服的理由，您不应该经常这样做。“在一周内进行太多的HIIT锻炼就像每次开车时都会重新驾驶汽车，”经过认证的力量和调理专家Chase Campbell解释说，他代表印第安纳热狂和巴特勒斗牛犬合作St. Vincent Sports Performance。“耶鲁大学管理学院ething is bound to go wrong eventually.” Since HIIT is so intense, you need a longer rest period afterward, he says, and if you make a habit of not making time for recovery, it can cause some pretty major problems like chronic physiological stress, poor sleep quality, decreased performance and, worst of all, increased risk of injury.
Plus, the same mechanisms that make HIIT such a great workout start to work against you when you’re doing it too often. “HIIT and other forms of high-intensity training can be fantastic for the human body, as it puts you in a stress-induced state that acutely increases levels of certain hormones like testosterone, insulin, growth hormone, cortisol, adrenalin and others,” Campbell says. “In the right amounts, these hormones help us deal with physiological stress and can stimulate recovery, tissue remodeling, tissue growth and fat loss.”
到目前为止，一切都很好，但是这是一个问题：如果您想减肥，并且大部分时间都在做HIIT，则可能需要重新考虑锻炼程序，尤其是在达到高原时。Campbell解释说：“在延长的时间内，没有足够的恢复时间会导致过度水平的压力激素皮质醇，并通过降低免疫力，增加肌肉萎缩并鼓励脂肪的合成和储存来对健康有害。”因此，通过太努力地锻炼，您可能会鼓励身体保持脂肪，并阻止其锻炼肌肉。
阅读更多>THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT
IT’S ALL ABOUT BALANCE
How much HIIT should you be doing, exactly? Well, it depends on how many days per week you train and your individual fitness level, according to Campbell, but the average exerciser should keep it to 1–2 sessions per week. “Because of the higher intensity, it is important to fully recover from this type of workout and spread sessions out across the week, allowing at least 24 hours of rest and recovery in between.” That doesn’t mean you have to reduce the number of days you work out overall, though. “If you are working out 5–6 days a week, I would recommend lower-intensity aerobic sessions or moderate-intensity strength training as your primary workouts, depending on your training goals,” he says.
It’s also a good idea for HIIT-lovers to prioritize work on mobility and stability. “HIIT workouts usually include plyometrics, agility work and other fast-paced movements,” notes Raphael Konforti, National Director of Fitness forYouFit健康俱乐部。“所有这些高影响力的动作都招募了您体内最大的肌肉，但忽略了许多使身体全速运转的小型稳定器。每周两天的泡沫滚动，拉伸和使用等距或挑战您的平衡的动作是不可谈判的。”
HOW LESS HIIT CAN IMPROVE YOUR FITNESS
就像在锻炼程序中引入几天的HIIT可以使您变得更健康，当您做太多事情时，削减也会产生类似的效果。当您喜欢自己喜欢的HIIT锻炼时，它甚至可以提高您的性能。Konforti说：“纳入训练较低心率区域的锻炼将对您的进步和康复作用比您知道的要多。”您会记得，HIIT工作间隔通常以最大心率的80％（或更多）完成。大多数人忘记的是，当您在套装之间恢复时，您的心率远低于此。Konforti解释说：“如果您想加快两组之间的恢复以获得更多的HIIT工作，则必须以较低的心率训练，约占最大的60-70％。”当您在这个较低的心率区域工作时，您的身体在补充肌肉方面变得更加有效and有机会恢复，这可以使以更高的强度更容易工作。“基本上，如果您不能先以70％的70％有效训练，那么您将无法获得90％的训练。”
