HIIT vs steady-stateHIIT vs 稳态有氧

Place · Level 3

HIIT ≈ 稳态 (Milanovic 2015 meta) · 时间效率 30% · 不替代 Zone 2 · 别天天做

What is HIIT

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HIIT 是什么

HIIT (High-Intensity Interval Training) = short bouts of high-intensity work (≥85% maxHR) alternated with short low-intensity recovery, repeated in cycles.

Classic protocols:

Tabata 1996 (*Med Sci Sports Exerc*): 20 s all-out + 10 s rest × 8 rounds = 4 minutes, originally designed for Olympic speed skatersNorwegian 4×4: 4 min at 90-95% maxHR + 3 min easy, × 4 rounds30-15 intervals: 30 s high + 15 s moderateSprint Interval Training (SIT): 30 s all-out + 4 min rest × 4-6 rounds
HIIT's selling points:

VO2max gains comparable to — or faster than — steady-state (*Milanovic 2015* meta-analysis, 65 RCTs)Significantly less time required: 30 minutes of HIIT delivers roughly the same VO2max effect as 60 minutes of steady-stateEPOC (excess post-exercise oxygen consumption) is slightly higher, but the absolute amount is dramatically overstated (the difference is less than 100 kcal per session)

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本站提供科普与一般性建议，不替代医师诊断或处方；有症状或正在服药请咨询合格医师。 Educational content, not medical advice — consult a clinician for diagnosis or treatment.

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HIIT vs steady-stateHIIT vs 稳态有氧

Place · Level 3

HIIT ≈ 稳态 (Milanovic 2015 meta) · 时间效率 30% · 不替代 Zone 2 · 别天天做

What is HIIT

Stop 1/6

HIIT 是什么

HIIT (High-Intensity Interval Training) = short bouts of high-intensity work (≥85% maxHR) alternated with short low-intensity recovery, repeated in cycles.

Classic protocols:

Tabata 1996 (*Med Sci Sports Exerc*): 20 s all-out + 10 s rest × 8 rounds = 4 minutes, originally designed for Olympic speed skatersNorwegian 4×4: 4 min at 90-95% maxHR + 3 min easy, × 4 rounds30-15 intervals: 30 s high + 15 s moderateSprint Interval Training (SIT): 30 s all-out + 4 min rest × 4-6 rounds
HIIT's selling points:

VO2max gains comparable to — or faster than — steady-state (*Milanovic 2015* meta-analysis, 65 RCTs)Significantly less time required: 30 minutes of HIIT delivers roughly the same VO2max effect as 60 minutes of steady-stateEPOC (excess post-exercise oxygen consumption) is slightly higher, but the absolute amount is dramatically overstated (the difference is less than 100 kcal per session)

Read story

本站提供科普与一般性建议，不替代医师诊断或处方；有症状或正在服药请咨询合格医师。 Educational content, not medical advice — consult a clinician for diagnosis or treatment.