心血管训练：试试吧，你可能喜欢它

由Michael Krueger.

完成初始后fitness评估，我经常必须提出心血管训练的主题。我几乎总是得到相同的反应：皱纹的鼻子和眼睛滚动。尽管每个人都知道心脏和肺功能令人统治性重要，但不仅是为了消防而是保持活力，我仍然得到了同样的反应。188金博网网址多少

可能对力量培训感到兴奋的人往往没有同样热情地热衷于有氧运动。我最常见的反对意见是它很无聊，需要太多时间。这些方式也经常出现问题。我听到人们讨厌逃跑，游泳，自行车，行，楼梯爬，甚至走路。我要推荐一些将在花费你的有氧运动训练的时间上减少的东西。它非常有效，也可能有些更精神接合。

高强度间隔训练（HIIT）

Interval training has been shown time and again to be safe and effective and, for trainees who complain about boredom, more enjoyable than conventional, long, slow aerobic training. I won’t bore you with the statistical data, but even people with severe heart disease and advanced metabolic syndrome have showed vast improvements in heart and lung function, blood glucose levels, cholesterol levels, and a myriad of other markers for health and fitness. This was all accomplished on a regimen of less than 30 minutes of training three days a week.

The first fact you will need to accept is that there is no free ride. Any form of interval training requires effort–a lot of effort. Second, because it is so hard, you need to believe that it is worth the effort, so motivation is an absolute necessity. These two points do scare off some people, but as a firefighter you have already shown that you aren’t afraid of much of anything and you certainly have the drive to do what needs to be done. Once you see how beneficial interval training can be, I don’t think motivation will be an issue; in fact, you might even enjoy the challenge.

The science behind HIIT isn’t complicated, but it isn’t particularly good reading, so I’ll give you a condensed explanation. Let’s use running as the example. Basically, when you run as fast as you can, you are pushing your entire body to its physical limits. Your heart and lungs are supplying as much oxygen as they can to the working muscles. You are activating both slow and fast twitch muscle fibers and, because you are demanding more from your body than you have previously, you are creating a huge disturbance in your muscles homeostasis, thereby causing the activation of your body’s stress response.

你的身体不喜欢这种中断，并在寻找适应压力增加的方法时努力工作。随着时间的推移，您将在将乳酸转回能量时变得更高效。你的心会变得更强壮，用每次中风向工作肌肉抽出更多的氧气。在氧气转移和二氧化碳通气时，肺部将变得更加高效。你的动脉将变得更加灵活和有弹性。在完成工作后，您的新陈代谢保持成像，您的身体将通过燃烧额外的脂肪和碳水化合物来响应。您将更有效地使用脂肪储存，同时保持精益群众。

基本的高利特应用程序

有许多不同的协议可以从中选择何时选择。它通常用于运行，骑自行车和划船，但可以应用于您可以控制强度的任何活动。工作时间可以从15秒到两分钟以非常短的恢复期运行。这个想法是你“积累疲劳”，每个工作时期都比最后一个更难，从来没有让你的身体有机会完全恢复，直到锻炼完成。您可能必须进行一些实验，以找到您喜欢的内容以及最适合您的产品。尽管如此，无论你最终选择哪种变体都选择，如果你工作非常努力，那就非常有效。

可以说是最困难的高素序计划是所谓的“Tabata协议”。它是日本全国速滑团队创造和测试的原始高素质协议。它要求您预热五分钟，然后在您的绝对最多工作（最初以200％的vo测试₂max) 20秒,恢复只有10秒钟s for 10 repetitions or a total of five minutes and then cool down. This is truly a brutal workout because of the shortness of the recovery interval and the intensity of the work period, but it does work incredibly well. If this appeals to you even a little bit, you are sure to achieve great things with HIIT.

在频谱的另一端是近最大工作的两分钟，然后恢复两分钟。这也可以运行，只要使用适当的强度工作间隔。这也是一个极其困难的协议，倾向于耐力。如果你是一个距离跑步者，这可能比全息冲刺更容易吸引你。工作间隔以比目前的5K速度快10％至20％的步伐完成。有些跑步者通过在每次最大努力之间执行400米的重复，通过400米的重复来修改它。这是一种同样的身体不愉快，但培训的高度令人兴奋，有效的方法。通过跳到跑步机的侧面之前，恢复间隔可以从10秒的死区停止，然后跳回移动带，以便以较慢的速度跳到移动的皮带上，以便另外20秒的工作区间到行走，踩踏或慢跑。这取决于您的健身级别，所选协议以及您的个人偏好。请记住，恢复期并不意味着允许您实现完全恢复，但只需完成您可能完成下一个工作间隔。 Once again, be honest with yourself and do the best you can. Always work to increase the effort in your work interval or to shorten your recovery period.

无论您选择哪种活动，它将基于您的个性，健身水平和您的整体目标。不要让其他人的选择影响你。如果您发现为您有效并留下它，您的结果将与其他高利兹常见者的结果相媲美，并且优于稳态展示者。

个性化高素质

当你第一次开始HIIT培训时，您可能会发现挑战您，这并没有太多挑战。那是要预期的。您是您所在的地方，合理化或制定借口不会改变。通过所有练习，从现在开始的事情开始，进步是关键，HIIT没有什么不同。即使你经常锻炼，你也会发现HIIT难以谦卑。

无论您是为期20秒的冲刺还是两分钟的速度较慢，您就开始了现在的最大值，然后退回并恢复。首先，您可以选择基于您的呼吸的恢复期，而不是特定距离或分钟或秒数，然后开始下一个工作间隔。您的锻炼时间约为五到15分钟的工作时间（不包括恢复间隔），每周两到三次。

对于多种多样，您还可以在锻炼中更改工作间隔内的时间长度。例如，您可以从两分钟的工作间隔开始，并以30秒结束。或者也许从30秒开始，并以两分钟结束。这是一个无限的变量协议，您负责其创建。

保持诚实

Perhaps the most difficult aspect of HIIT, aside from the hard work, is that you are in charge of the intensity. You must be very critical and honest with yourself when creating your program and critiquing your progress. You must monitor how hard you are working and how long you are resting; there are no charts to go by, just how you are feeling during the workouts. This can be problematic if you are not being completely honest about your effort.

If you are going “slow and slower” as your work and recovery intervals, your results are going to somewhat less than stellar. If you are pushing so hard that you are throwing up during the workout, you are going to get ill and burn out. If you need a workout partner to help you assess your effort, by all means recruit someone you trust to help you out.