缺乏时间是人们不多锻炼的最常见原因，即使世界卫生组织建议每周进行75分钟高强度或150分钟中等强度运动（1:2的时间权衡），再加上两次力量训练。

在田畑泉于1996年的一项研究中，每天4分钟的最大努力自行车训练、每周5天，与每天60分钟的较低强度训练进行比较；6周后，两组的有氧体能都上升，但最大努力组的增幅更大。该方案要求重复20秒全力冲刺与10秒休息，做7或8次，并有报告提到恶心和呕吐。

HIIT通过提高强度来压缩时间，同时给三大能量系统（有氧、无氧糖酵解和磷酸原）施加压力，并产生与标准耐力训练相当的VO₂ max提升，同时也改善无氧能力。较不极端的版本仍显示收益，例如2010年报道的8–12组60秒高强度努力配75秒恢复，或2017年提出的仅2–4组较低强度训练。

Lack of time is the most common reason for not exercising, even though the World Health Organisation recommends 75 minutes of high‑intensity or 150 minutes of moderate‑intensity exercise per week (a 1:2 time trade‑off), plus two strength‑training sessions.

In a 1996 study by Tabata Izumi, four minutes per day of maximal‑effort cycling, five days a week, was compared with 60 minutes per day at lower intensity; after six weeks, aerobic fitness rose in both groups but increased more in the maximal‑effort group. The protocol demanded repeated 20‑second all‑out sprints with 10 seconds of rest, done seven or eight times, and reports include nausea and vomiting.

HIIT compresses time by raising intensity, stressing all three energy systems (aerobic, anaerobic glycolytic, and phosphocreatine) and producing VO₂ max gains comparable to standard endurance training while also improving anaerobic capacity. Less extreme versions still show benefits, such as 8–12 sets of 60 seconds hard effort with 75 seconds recovery (2010) or as few as 2–4 less intense sets (2017).

Source: Can high-intensity interval training get you fit in a hurry?

Subtitle: Yes, but be prepared to suffer

Dateline: 1月 08, 2026 07:16 上午