Name: a real-world high-intensity interval training protocol for cardiorespiratory fitness improvement
Uploaded: 2022-02-22T14:00:00
Description: Watch this Scientific Journal Video about A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement at JoVE.com

感谢来自Jequitinhonha e Mucuri联邦大学（UFVJM）的Centor-Integrado de Pós-Graduação e Pesquisa em Saúde（CIPq-Saúde）为实验提供设备和技术支持。感谢米纳斯吉拉斯州安帕罗基金会（FAPEMIG）（金融代码APQ-00214-21，APQ-00583-21，APQ-00938-18，APQ-03855-16，APQ-01728-18），国家电子和技术与技术协会（CNPq）（财务代码438498/2018-6）和Coordenação de Aperfeiçoamento de Pessoal de Nível Superior（CAPES）（财务代码001）提供财政支持。

这项研究得到了Jequitinhonha联邦大学和Mucuri Valleys伦理与研究委员会的批准。所有参与者都被告知研究的目标和实验程序，并在参与之前签署了书面知情同意书。
1. 实验设计
<ol><li>选择符合纳入标准的个体：年龄在30至50岁之间的非吸烟健康个体，其体重指数（BMI）为≥25 kg·m-2 ，最大耗氧量小于50 mL O2·kg-1·min-1 ，并在过去3个月内...

<ol>
	<li>Gibala, M. J., Little, J. P., Macdonald, M. J., Hawley, J. A. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Physiological+adaptations+to+low-volume,+high-intensity+interval+training+in+health+and+disease.">Physiological adaptations to low-volume, high-intensity interval training in health and disease.</a> The Journal of Physiology. 590 (5), 1077-1084 (2012).</li><li>Gist, N. H., Fedewa, M. V., Dishman, R. K., Cureton, K. J. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Sprint+interval+training+on+aerobic+capacity:+a+systematic+review+and+meta-analysis.">Sprint interval training on aerobic capacity: a systematic review and meta-analysis.</a> Sports Medicine. 44 (2), 269-279 (2014).</li><li>Gillen, J. B., Gibala, M. J. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Is+high-intensity+interval+training+a+time-efficient+exercise+strategy+to+improve+health+and+fitness.">Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness.</a> Applied Physiology, Nutrition, and Metabolism. 39 (3), 409-412 (2014).</li><li>Fowles, J. R., O'Brien, M. W., Solmundson, K., Oh, P. I., Shields, C. A. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Exercise+is+Medicine+Canada+physical+activity+counselling+and+exercise+prescription+training+improves+counselling,+prescription,+and+referral+practices+among+physicians+across+Canada.">Exercise is Medicine Canada physical activity counselling and exercise prescription training improves counselling, prescription, and referral practices among physicians across Canada.</a> Applied Physiology, Nutrition, and Metabolism. 43 (5), 535-539 (2018).</li><li>Batacan, R. B., Duncan, M. J., Dalbo, V. J., Tucker, P. S., Fenning, A. S. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Effects+of+high-intensity+interval+training+on+cardiometabolic+health:+a+systematic+review+and+meta-analysis+of+intervention+studies.">Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies.</a> British Journal of Sports Medicine. 51 (6), 494-503 (2017).</li><li>Gray, S. R., Ferguson, C., Birch, K., Forrest, L. J., Gill, J. M. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=High-intensity+interval+training:+key+data+needed+to+bridge+the+gap+from+laboratory+to+public+health+policy.">High-intensity interval training: key data needed to bridge the gap from laboratory to public health policy.</a> British Journal of Sports Medicine. 50 (20), 1231-1232 (2016).</li><li>Leger, L. A., Mercier, D., Gadoury, C., Lambert, J. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=The+multistage+20+metre+shuttle+run+test+for+aerobic+fitness.">The multistage 20 metre shuttle run test for aerobic fitness.</a> Journal of Sports Sciences. 6 (2), 93-101 (1988).</li><li>Olds, T., Tomkinson, G., L&#233;ger, L., Cazorla, G. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Worldwide+variation+in+the+performance+of+children+and+adolescents:+an+analysis+of+109+studies+of+the+20-m+shuttle+run+test+in+37+countries.">Worldwide variation in the performance of children and adolescents: an analysis of 109 studies of the 20-m shuttle run test in 37 countries.</a> Journal of Sports Sciences. 24 (10), 1025-1038 (2006).</li><li>Ainsworth, B. E., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Compendium+of+physical+activities:+a+second+update+of+codes+and+MET+values.">Compendium of physical activities: a second update of codes and MET values.</a> Medicine and Science in Sports and Exercise. 43 (8), 1575-1581 (2011).</li><li>Roy, M., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=HIIT+in+the+real+world:+outcomes+from+a+12-month+intervention+in+overweight+adults.">HIIT in the real world: outcomes from a 12-month intervention in overweight adults.</a> Medicine and Science in Sports and Exercise. 50 (9), 1818-1826 (2018).</li><li>Medina-Mirapeix, F., Escolar-Reina, P., Gascon-Canovas, J. J., Montilla-Herrador, J., Collins, S. M. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Personal+characteristics+influencing+patients'+adherence+to+home+exercise+during+chronic+pain:+a+qualitative+study.">Personal characteristics influencing patients' adherence to home exercise during chronic pain: a qualitative study.</a> Journal of Rehabilitation Medicine. 41 (5), 347-352 (2009).</li><li>Medina-Mirapeix, F., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Predictive+factors+of+adherence+to+frequency+and+duration+components+in+home+exercise+programs+for+neck+and+low+back+pain:+an+observational+study.">Predictive factors of adherence to frequency and duration components in home exercise programs for neck and low back pain: an observational study.</a> BMC Musculoskeletal Disorders. 10 (1), 1-9 (2009).</li><li>Palazzo, C., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Barriers+to+home-based+exercise+program+adherence+with+chronic+low+back+pain:+Patient+expectations+regarding+new+technologies.">Barriers to home-based exercise program adherence with chronic low back pain: Patient expectations regarding new technologies.</a> Annals of Physical and Rehabilitation Medicine. 59 (2), 107-113 (2016).</li><li>Lunt, H., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=High+intensity+interval+training+in+a+real+world+setting:+a+randomized+controlled+feasibility+study+in+overweight+inactive+adults,+measuring+change+in+maximal+oxygen+uptake.">High intensity interval training in a real world setting: a randomized controlled feasibility study in overweight inactive adults, measuring change in maximal oxygen uptake.</a> PloS One. 9 (1), 83256 (2014).</li><li>Jung, M. E., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Cardiorespiratory+fitness+and+accelerometer-determined+physical+activity+following+one+year+of+free-living+high-intensity+interval+training+and+moderate-intensity+continuous+training:+a+randomized+trial.">Cardiorespiratory fitness and accelerometer-determined physical activity following one year of free-living high-intensity interval training and moderate-intensity continuous training: a randomized trial.</a> International Journal of Behavioral Nutrition and Physical Activity. 17 (1), 1-10 (2020).</li><li>Taylor, J. L., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=Guidelines+for+the+delivery+and+monitoring+of+high+intensity+interval+training+in+clinical+populations.">Guidelines for the delivery and monitoring of high intensity interval training in clinical populations.</a> Progress in Cardiovascular Diseases. 62 (2), 140-146 (2019).</li><li>Grip, F., et al. <a target="_blank" href="http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed&cmd=Search&doptcmdl=Citation&defaultField=Title+Word&term=HIIT+is+superior+than+MICT+on+cardiometabolic+health+during+training+and+detraining.">HIIT is superior than MICT on cardiometabolic health during training and detraining.</a> European Journal of Applied Physiology. 121 (1), 159-172 (2021).</li></ol>

HIIT已成为传统MICT的一种省时替代方案。本研究为实际环境提供了一种低成本、易于实施的 HIIT 协议。大多数研究已经证明HIIT使用基于实验室的HIIT方案6，10的健康益处，最近，很少有研究调查了现实世界的HIIT方案对超重未经训练的个体的影响10，14。
Roy等人.10 测试了一...

强有力的证据表明，高强度间歇训练（HIIT）与传统的长期中等强度持续训练（MICT）相比，可诱导相似甚至更好的积极生理适应1，2，3。HIIT课程由短时间的高强度运动组成，穿插低强度运动（主动恢复）或休息（被动恢复）。虽然使用MICT协议的每日会话持续30至60分钟，但平均而言，使用HIIT的每日会话可能需要MICT会话的一半或更少时间。然后，考虑到久坐不动的个体已经表明缺乏时间是进行常规体育锻炼计划的主要障碍4，HIIT可能是一种有趣的时间效率方法，可以增加运动依从性并改善健康状况5。
然而，尽管越来越多的证据表明HIIT对健康有益，但大多数研究已经使用高成本的专用设备（如跑步机和循环测力计）为良好控制的实验室环境设计了HIIT协议。在过去的5年中，一些研究强调了新研究的重要性，这些研究证实了HIIT在现实世界中使用运动方案的健康益处，例如，在没有专用设备的户外空间中进行的HIIT方案6。然而，设计良好控制的研究以在非实验室环境中测试HIIT协议的困难一直是该领域研究人员面临的主要挑战。
为了应对这一挑战，这里开发了一种用于科学研究的真实HIIT协议，并测试了其在心肺健康方面的效率。使用Leger等人提出的 穿梭测试（称为哔哔训练）开发了一种训练方案，并比较了基于这种哔哔训练的HIIT和MICT团对VO2 max的影响。简而言之，尽管HIIT每日会话的持续时间几乎是MICT协议持续时间的一半，但HIIT的蜂鸣训练在增加VO2 max方面优于使用MICT的蜂鸣训练。因此，使用HIIT进行蜂鸣训练是一种省时且可行的方法，可以改善明显健康的超重/肥胖个体的心肺健康。此外，一般人可以很容易地练习哔哔声训练协议，因为它是一种低成本且易于在现实世界场景中实施的体育训练。

<table border="1" fo:keep-together.within-page="1" fo:keep-with-next.within-page="always">
	<tbody>
		<tr>
			<td>Beep Test software&#160;</td>
			<td>Bitworks</td>
			<td>N/A</td>
			<td>version 2.0</td>
		</tr>
		<tr>
			<td>Exercise Physiology Measurement &#38; Analysis System</td>
			<td>ADI INSTRUMENT</td>
			<td>PL3508B80</td>
			<td>PowerLab 8/35 and LabChart Pro software (which includes the Metabolic Module for calculating metabolic parameters such as VCO2, VO2, respiratory exchange ratio (RER) and minute ventilation) 
			Bio Amp 
			Gas Analyzer 
			Gas Mixing Chamber 
			Spirometer 
			Thermistor Pod 
			Exercise Physiology Accessory Kit</td>
		</tr>
		<tr>
			<td>GraphPad Software</td>
			<td>GraphPad Prism</td>
			<td>N/A</td>
			<td>version 7.00</td>
		</tr>
		<tr>
			<td>Heart Rate monitor</td>
			<td>Polar</td>
			<td>N/A</td>
			<td>RS800 Running Computer: The running computer displays and records your heartrate and other exercise data during exercise. 2. Polar WearLink W.I.N.D. transmitter: The transmitter sends the heart rate signal to the running computer. The transmitterconsists of a connector and a strap.</td>
		</tr>
		<tr>
			<td>Sound Forge PRO software</td>
			<td>Sound Forge</td>
			<td>N/A</td>
			<td>version 14.00</td>
		</tr>
		<tr>
			<td>Treadmill</td>
			<td>IMBRASPORT</td>
			<td>N/A</td>
			<td>Speed from 0 to 24 km/h. 
			Elevation from 0 to 26%. 
			Weight capacity for users up to 220 kg. 
			4 hp motor (220 v). 
			Automatic lubrication system. 
			With Safety Key and Emergency Stop Button. 
			Runs 14 preset protocols: Bruce, Modified Bruce, mini Bruce, Naughton Ellestad, Balke, Balke-Ware, Astrand, Cooper, Kattus, Male Mader, Female Mader, Stanford and Modified Stanford. 
			Run RAMP PROTOCOL.</td>
		</tr>
	</tbody>
</table>

a real-world high-intensity interval training protocol for cardiorespiratory fitness improvement

高强度间歇训练（HIIT）已成为一种有趣的省时方法，可以提高运动依从性并改善健康状况。然而，很少有研究在“现实世界”环境中测试HIIT协议的效率，例如，为没有专门设备的户外空间设计的HIIT协议。这项研究提出了一种名为“哔哔声训练”的“真实世界”训练方案，并使用这种蜂鸣训练协议对超重未训练男性的VO2 max进行了HIIT团与传统的长期中等强度连续训练（MICT）团的效率。22名受试者使用MICT（n = 11）或HIIT（n = 11）进行户外跑步。使用代谢分析仪在训练方案之前和之后评估心肺健康。两种训练方案均使用蜂鸣测试结果每周3天进行，持续8周。MICT组以20米穿梭测试（Vmax）最大速度的60%-75%进行锻炼计划，并且距离为3，500-5，000米。HIIT组以20 m穿梭试验（Vmax）最大速度的85%~100%进行7~10次200 m的间歇性训练，穿插1 min的被动恢复。尽管在 8 周的蜂鸣训练后，HIIT 组的训练量明显低于 MICT 组（p < 0.05），但 HIIT 在改善最大 VO2 方面优于 MICT（MICT：~4.1%;HIIT： ~7.3%;p < 0.05）。基于哔哔声训练协议的“现实世界”HIIT团是一种节省时间，低成本且易于实施的协议，适用于超重未经训练的男性。

表 1 显示了 HIIT 和 MICT 组的距离、速度、休息时间、会话持续时间和平均心率数据。在8周的蜂鸣训练中，MICT组的跑步距离和持续时间高于HIIT组（p <0.05），而HIIT的跑步速度和心率高于MICT组（p <0.05）。这些数据证实了MICT和HIIT协议之间的主要差异，即MICT的特征是长时间的中等强度连续运动，而HIIT的特征是短时间的高强度间歇运动。
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Watch this Scientific Journal Video about A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement at JoVE.com

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

本研究提出了一种低成本且易于实施的“现实世界”高强度间歇训练（HIIT）科学研究方案，并讨论了其对心肺健康的效率。

一种用于改善心肺健康的真实世界高强度间歇训练方案

High-Intensity Interval Training (HIIT) has emerged as an interesting time-efficient approach to increase exercise adherence and improve health. However, ...

尽管越来越多的证据表明高强度间歇训练对健康有益，但大多数研究已经使用高成本的专用设备（如跑步机和圆环计）将其方案设计为控制良好的实验室环境。基于蜂鸣训练的高强度间歇训练是一种可行、省时、低成本且易于实施的协议，旨在在现实环境中进行实践。基于蜂鸣训练的高强度间歇训练可能有助于预防和治疗几种心脏代谢疾病，如糖尿病、高血压和肥胖症。这是一个现实世界的运动方案，不仅用于运动科学领域的科学研究，而且还用于明显健康的个体。要练习这种高强度间歇训练方案，必须听取体育锻炼专业人士的建议。首先让参与者在测试前至少24小时熟悉代谢分析仪上使用的跑步机和吹嘴。根据制造商的建议校准代谢分析仪。使用心率监测器测量参与者的心率。将非呼吸单侧吹嘴放在参与者身上，并确保口鼻完全覆盖。然后打开跑步机，选择斜坡协议，并输入受试者的身体活动水平，以编程最大代谢当量增量的速度和程度。按“以启动斜坡协议。该计划从每小时五公里的三分钟热身开始。使用Borg量表6至20记录测试中每分钟的心率和感知劳累的评级。达到最大摄氧量后，将跑步机速度恢复到每小时五公里，并要求参与者在跑步机上再保持三分钟。关闭跑步机，然后从参与者身上取下吹嘴。在蜂鸣测试中，选择一个平坦的表面，将两个锥体相距 20 米。定向参与者在预定的时间内运行20米，由为此测试开发的软件产生的蜂鸣声发出信号。使用软件调整连接到计算机的声音设备。让参与者熟悉测试后，开始测试。当参与者无法在蜂鸣声规定的时间内完成20米跑时，结束测试。对于中等强度的连续训练方案，通过根据心率监测器的GPS定期检查时钟速度和距离，指示参与者保持正确的跑步速度和距离。要求参与者在每次锻炼前进行动态伸展和步行，完成五分钟的热身。然后戴上配备GPS跟踪的心率监测器并开始锻炼。每天对参与者进行一次培训，每周三次，在早上或下午。最初，以20米测试期间达到的个人最大速度的60%对参与者进行为期两周的训练，第一周每节课覆盖3， 500米的距离，第二周每节课4， 000米。然后，以最高速度的65%对参与者进行为期四周的训练，在第三周每节课4， 000米，在第四周和第五周每节课4， 500米，在第六周每节课5， 000米。在第七周，以最高速度的70%训练参与者，每次训练5， 000米的距离。然后，在第八周，以最高速度的75%，每节课覆盖5， 000米的距离。每次锻炼后，将心率监测器记录的数据传输到计算机，以验证是否达到了规定的距离和跑步速度。排除未在一周内完成所有培训课程的参与者。分析数据以确保每个参与者根据规定的距离和速度执行相应的训练方案。对于高强度间歇训练方案，每隔 20 米标记一条带有锥体的车道。然后指示参与者按照蜂鸣声命令进行操作，以了解到达锥体的确切时刻。进行五分钟的热身后，戴上配备GPS的心率监测器，开始锻炼。每天对参与者进行一次培训，每周三次，分别在早上或下午。在第一周，以最大速度的85%对参与者进行七次200米冲刺，中间穿插一分钟的被动恢复。在第二周用八个冲刺来训练参与者。然后，在第三周训练参与者八次冲刺，在第四周和第五周进行九次冲刺，在第六周进行10次冲刺，以90%的最高速度进行200米，穿插一分钟的被动恢复。在第七周，以95%的最高速度训练10次200米的冲刺，然后在第八周以100%的最高速度进行10次冲刺。锻炼后，将心率监测器记录的数据传输到计算机，并排除一周内未完成所有训练的参与者。最后，分析数据以确保每个参与者根据规定的距离和速度执行相应的训练方案。在代表性分析中，显示了在八周训练期间中等强度连续训练和高强度间歇训练组的距离，速度，休息时间，会话持续时间和平均心率的比较。中等强度连续训练组的跑步距离和持续时间均高于高强度间歇训练组。相比之下，高强度间歇训练组的跑步速度和心率高于中等强度连续训练组。训练前，高强度间歇训练组和中等强度连续训练组的最大氧吸收量相似。蜂鸣训练后，两组的最大摄氧量均增加。然而，高强度间歇训练的增加优于中等强度的持续训练组。这种方法的视觉演示对于逐步理解一个人必须如何练习蜂鸣训练的每个日常锻炼课程至关重要。必须进行未来的研究，以测试蜂鸣训练在不同年龄的健康和不健康个体中的效率和可行性。

Research

JoVE Journal

Medicine

Vascular Occlusion Training for Inclusion Body Myositis: A Novel Therapeutic Approach

血管闭塞包涵体肌炎培训：一种新的治疗方法

Inclusion body myositis (IBM) is a rare idiopathic inflammatory myopathy. It is known to produces remarkable muscle weakness and to greatly compromise ...

科研

医学

The Trier Social Stress Test Protocol for Inducing Psychological Stress

特里尔社会压力诱发心理应激的测试协议

This article demonstrates a psychological stress protocol for use in a laboratory setting.  Protocols that allow researchers to study the biological ...

A Murine Model of Muscle Training by Neuromuscular Electrical Stimulation

一个小鼠模型，通过神经肌肉电刺激肌肉训练

Neuromuscular electrical stimulation (NMES) is a common clinical modality that is widely used to restore1, maintain2 or enhance3-5 muscle functional ...

Collection Protocol for Human Pancreas

人体胰腺的收集协议

This dissection and sampling procedure was developed for the Network for Pancreatic Organ Donors with Diabetes (nPOD) program to standardize preparation ...

Parabiosis in Mice: A Detailed Protocol

联体小鼠：一个详细的协议

Parabiosis is a surgical union of two organisms allowing sharing of the blood circulation. Attaching the skin of two animals promotes formation of ...

Improvement of a Closed Chest Porcine Myocardial Infarction Model by Standardization of Tissue and Blood Sampling Procedures

组织和采血程序标准化改善闭合性胸猪心肌梗死模型的研究

Myocardial ischemia reperfusion (I/R) injury contributes to almost half of the necrotic area after myocardial infarction. To date there is no approved ...

Porcine As a Training Module for Head and Neck Microvascular Reconstruction

猪作为头颈部微血管重建训练模块

Live models that resemble surgical conditions of humans are needed for training free-flap harvesting and anastomosis. Animal models for training purposes ...

Setup and Execution Of the Blindfolded Code Training Exercise

盲民代码训练练习的设置和执行

Miscommunication is the most common cause of preventable patient harm in medicine. Currently, there is limited knowledge of innovative techniques to ...

Transaxillary First Rib Resection for Treatment of the Thoracic Outlet Syndrome

经腋窝第一肋骨切除术治疗胸廓出口综合征

Thoracic outlet syndrome (TOS) is a common disorder that causes a significant loss of productivity. The transaxillary first rib resection (TFRR) protocol ...

A Training and Testing System for Performing Vascular Reconstruction In Vitro

在体外进行血管重建的训练和测试系统

Manual vascular reconstruction training is essential for a beginner surgeon. However, an optimal training system for vascular reconstruction in vitro has ...