唧唧堂编辑二朵2014-01-05 1:28 AM

High-intensity Circuit Training using Body Weight: Maximum Results With Minimal Investment 利用自重进行高强度循环训练:最小投入最大产出

Abstract
Learning Objective
To understand the health benefits and practical application of a high-intensity circuit training exercise protocol. 论文摘要 了解高强度循环训练计划的健康益处和实际应用 HICT FOR FAT/WEIGHT LOSS 针对减重的高效循环训练 HICT can be a fast and efficient way to lose excess body weight and body fat. The incorporated resistance training contributes significantly to the amount of fat burned during a workout. When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed.There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training protocols than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds).Shorter rest periods result in a shorter total exercise time. This is attractive to individuals who are trying to maximize the impact of an exercise program in minimal time. HICT是一个减掉多余体重和身体脂肪的快速有效的方式。它内含的阻力训练在身体锻炼中能显著增加脂肪燃烧量。当将多个大肌肉的阻力训练练习运用在每组几乎没有休息的循环间,可以提升有氧代谢的益处。研究发现这些代谢益处在完成高强度运动回合后可以存在长达72个小时。比起传统稳态的持续发力的有氧运动或传统阻力训练来说,HICT能通过运用高强度间歇循环阻力训练方法对皮下脂肪流失起较大冲击。这能在含有较短休息时间(< 30秒)的高强度阻力锻炼期间和之后的血液中发现增加儿茶酚胺和生长激素水平。更短的休息时间则只需更短的总运动时间。这是对那些企图在最短时间内使训练课程达到最大效果的健身者来说非常具有吸引力。

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