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跑步機間隔時間間隔是否安全?

通常當我在跑步機上跑步時,我會熱身幾分鐘,然後將機器設置到我想要的速度並開始訓練。在間隔期間,當機器仍在運行時,我停止完全跳到兩側休息,然後在我想要的休息時間後,我跳回去。

在我這樣做的另一周,有人在健身房過來告訴我,我正在做的事情非常危險,因為在你的心率上升時突然停止是不健康的。現在我明白他所說的內容大部分是正確的,因為我知道在有氧運動結束時,為了慢慢降低心率,建議降溫。

為什麽同樣的規則不適用於足球運動員?他們只能在一定時間內以最大強度運行幾秒鐘,使他們的心率非常高,只是在比賽結束時突然停止。這是我的邏輯,當我突然停下來幾秒鐘喘氣,為我的下一個沖刺做準備。我正在做的事情真的很危險還是我可以繼續以這種方式運行間隔?

最佳答案

  • HIIT (High Intensity Interval Training) as you describe is a very acceptable, if not a prefered method of training. According to the Tabata study:

    .. adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

    Can HIIT be dangerous? Yes, it is a more advanced exercise technique in that it is not for the beginner who is in poor shape. Nor is it for someone with heart problems without proper supervision.

    Can intervals be safe? Yes, provided that you exercise within your tolerance. HIIT requires that you exercise intensely for short intervals followed by short rest intervals as you described. You must rest during the rest periods so that you can muster the ability to hit another intense interval.

    The rest period can be active or passive. In an active rest period you would continue a low intensity exercise like walking. In a passive rest period you would just try to recuperate and reduce your heart rate. (Personally, an active rest interval works best for me.)

    I don't have access to the original Tabata study, but in the abstract it simply mentions "rest" periods without specifying whether it was active or passive. If you have any concerns, just walk during the rest period. Other studies show that active rests are superior to passive rest intervals in that they provide a better quality of work interval and produce lower lactate levels.

    The ideal for safety and effectiveness when doing interval training is to wear a heart rate monitor and exercise into your target range during your exercise interval (but avoid exceeding your maximum heart rate), and then reduce your heart rate to your target recovery range during your rest period.

  • Cool Down - As you stated, the reason that a cool down period is recommended after exercise is so that the fast beating heart and respiratory systems can gradually return to normal as you cool down. The gradual cool down keeps blood circulating, rather than pooling in the muscles. Cool down after HIIT just as you would any other exercise.

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