传说中的“HIIT”—减脂健身的间歇训练法（转载）

看了很多增肌的译文，觉得在减脂方面文章较少，把正在着手研究的间歇训练法的文章翻译了一篇，供大家探讨。文章很容易理解，理论性也不是很深刻，适合了解和尝试新方法的人品味。
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Interval Training for Weight Loss and Fitness
! ~  d$ P* q# |8 ]2 v减脂健身的间歇训练法
by Maia Appleby作者“Maia Appleby”

The theory behind interval training is this: By mixing bursts of high intensity work with low intensity periods of recovery, you're overloading both the aerobic and anaerobic systems at the same time, getting the benefits of both aspects of training simultaneously. You can realistically get a complete workout in thirty minutes with interval training.
间歇训练法背后的理论是这样的：通过多组高强度的爆发期和低强度的恢复期的组合训练，使你的有氧和无氧系统同时进行运转，从而同时取得有氧和无氧的训练效果。用间歇训练法在三十分钟内，你就能确实的得到完全训练目的。

How is it done?
( M& S6 c8 m' f如何进行训练呢？
) h4 I5 ~/ k; d* O, ?& ?Begin as you would on any other day. Start at an easy pace and gradually increase your heart rate for at least five minutes. You can monitor this by taking your pulse for fifteen seconds and multiplying it by four or using a heart rate monitor When you're sufficiently warmed up, you're ready for a burst of high intensity work. If you're on a treadmill, break into a jog or a sprint, depending on what "high intensity" means to you.

从你觉得合适的任意一天开始，持续至少5分钟内，保持轻松的步调并逐渐得增加你的心率。可以通过数脉搏15秒，然后把数出来的脉搏数乘以4来计算，或者也可以通过其他的心跳检测来得知心率。当热身比较充分了，就可以开始高强度爆发期训练的了。如果你在跑台上，马上改变为“慢跑”或者“冲刺”的速度，当然这取决于对你来说什么算是“高强度”。（体质弱的，也许慢跑就已经是高强度了，译者注）

During the high intensity periods, you're decreasing your body's ability to exchange oxygen and carbon dioxide. You begin to feel the "burn" as your body eliminates lactic acid (a toxic by-product) and your muscles begin to lose their ability to contract. You wouldn't physically be able to maintain this level of intensity for long.
在这样的高强度期，你自身的氧气和二氧化碳置换功能会逐步降低，当体内消耗乳酸（无氧的毒产物）的时候会觉得像“燃烧”一样，肌肉的收缩功能开始降低。身体无法保持这样的高强度很长时间。

When you begin to wear your muscles out, decrease the intensity level to something that you could maintain for a longer period. Don't slow down so much that your pulse dips too low, though, or you will lose the aerobic effect completely. Now, you're in the "active recovery period". Your body's ability to exchange oxygen and carbon dioxide increases and it can deliver nutrients to your muscles. The burn goes away and your breathing and heart rate slow down slightly. You have completed one cycle.
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当你开始意识到你的肌肉不行了，把降低强度到你可以长时间保持的水平。但是也不要降的太低，否则心率掉的太多就会完全失去有氧的功能。在这个相对低强度的期，就是上面所提到的“积极恢复期”。身体中氧气和二氧化碳的置换功能开始增加，而且身体开始运送营养物质到肌肉中去。燃烧感没有了，气息和心率也会稍稍下降一点。这样你就完成了一个循环。（高强度爆发+低强度恢复=1个循环，译者注）
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Repeat this process of maxing out and recovering your anaerobic system for at least thirty minutes. The high intensity periods should be shorter than the active recovery periods, especially at first. You might walk for five minutes and then run for one when you begin to introduce your body to this type of training. As you become more adept, increase the time you spend in high intensity periods. Forcing yourself to sustain long periods of high intensity activity is dangerous, so do use caution and work yourself up gradually.
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1 [& @7 x" E  R8 N8 Z! t- b/ K重复这个爆发到体竭和无氧恢复的这个过程至少三十分钟。高强度期是会比积极恢复期要短一些时间的，尤其是第一次做间歇训练，身体刚接触这样的内容，可能要走5分钟，然后冲刺1分钟。之后随着训练次数的增加，身体会逐渐做出适应的调整，从而使高强度期的时间增长。专注于忍受长时间的高强度期内容是很危险的（因为强度太大，过份坚持会出事的，译者注），一定要按照循序渐进和量力而行的原则进行。
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Why is it good? Here are four big reasons:
间歇训练法好在哪？有四大理由。
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- K/ m. p& ?+ o7 V' I% T  H; O1. It saves time. If you normally spend an hour and a half in the gym following the traditional sequence, you'll work yourself just as hard in 45 minutes with interval training. Finding time to exercise is a big problem for (I dare say) most people. Here's a great solution.
4 w. T7 K6 f' I- O8 c, G: n( y1、省时。如果你平常花1个半小时在健身房按照传统的循序练，那么你只要通过间歇训练45分钟就可以达到同样的强度。对于大多数人来说，挤时间来训练是个大问题。用间歇训练就是很好的办法。
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2. It's a great way to get beyond a plateau. I'm by no means claiming that interval training is better than the traditional, tried-and-true warm-up, weight training, cool-down sequence, but when you stop seeing improvements in your physical condition, it's time to do something new and different. Throwing a couple days of interval training into your exercise regimen each week tells your body that it's time to get over the plateau and make additional progress.
2、是度过平台期的好方法。我不是说间歇训练比冗长乏味但是肯定有效果的，先热身然后减重训练再放松的传统方法更好，但是当你看不到你的身体有任何改变的时候，就该做点新的不一样的训练方法了。把每周训练日程中插几天的间歇训练，来告诉身体是时候渡过平台期，继续见到成绩了。
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楼主辛苦了。2个铜钱，值！

看过，不过一定要支持！

这个就是所说的高强度的有氧间隙运动。
# b3 b0 w9 N9 x据说减脂很有效果。

买了学习。

jerry 发表于 2012-3-14 10:00
( W+ [/ P7 ]0 ~& C楼主辛苦了。2个铜钱，值！

嘿嘿 谢谢斑竹 努力学习和大家一起分享
, p7 P. `  {- j希望大家都健康 也把更多的东西拿过来一起交流分享

好东东哈                  

还没有尝试过。跑步机上不敢高强度，担心冲击膝盖。回头可以用动感单车试试。

好东西 分享

看了 但是我还是想找到个好点的~1