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高強度間歇訓練被證實有效減少全身、腹部及內臟脂肪 — 全球研究分析揭示

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12
4 月

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全球39項研究分析發現，高強度間歇訓練（HIIT）是一種時間效率高的策略，能顯著減少成年人的全身、腹部及內臟脂肪，不分性別。比較中發現，相較於騎自行車，跑步的HIIT對於減少全身和內臟脂肪更為有效。高於90%峰值心率的高強度訓練在減少全身脂肪上更成功，而較低強度則更能影響腹部和內臟脂肪的減少。研究也指出，只有透過電腦斷層掃描或磁共振成像才能顯示經過HIIT干預後的顯著腹部和/或內臟脂肪質量減少。

Florie Maillard 1, Bruno Pereira 2, Nathalie Boisseau 3 4
Affiliations expand
PMID: 29127602 DOI: 10.1007/s40279-017-0807-y

https://pubmed.ncbi.nlm.nih.gov/29127602/

Abstract

Background

High-intensity interval training (HIIT) is promoted as a time-efficient strategy to improve body composition.

Objective

The aim of this meta-analysis was to assess the efficacy of HIIT in reducing total, abdominal, and visceral fat mass in normal-weight and overweight/obese adults.

Methods

Electronic databases were searched to identify all related articles on HIIT and fat mass. Stratified analysis was performed using the nature of HIIT (cycling versus running, target intensity), sex and/or body weight, and the methods of measuring body composition. Heterogeneity was also determined RESULTS: A total of 39 studies involving 617 subjects were included (mean age 38.8 years ± 14.4, 52% females). HIIT significantly reduced total (p = 0.003), abdominal (p = 0.007), and visceral (p = 0.018) fat mass, with no differences between the sexes. A comparison showed that running was more effective than cycling in reducing total and visceral fat mass. High-intensity (above 90% peak heart rate) training was more successful in reducing whole body adiposity, while lower intensities had a greater effect on changes in abdominal and visceral fat mass. Our analysis also indicated that only computed tomography scan or magnetic resonance imaging showed significant abdominal and/or visceral fat-mass loss after HIIT interventions.

Conclusion

HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass. There was some evidence of the greater effectiveness of HIIT running versus cycling, but owing to the wide variety of protocols used and the lack of full details about cycling training, further comparisons need to be made. Large, multicenter, prospective studies are required to establish the best HIIT protocols for reducing fat mass according to subject characteristics.

摘要

背景

高強度間歇性訓練（HIIT）被推廣為改善身體組成的一種時間高效的策略。

目的

本荟萃分析的目的是評估HIIT對正常體重和超重/肥胖成年人減少總脂肪、腹部脂肪和內臟脂肪量的功效。

方法

檢索電子數據庫以確定所有關於HIIT和脂肪量的相關文章。使用HIIT的性質（騎自行車與跑步，目標強度）、性別和/或體重，以及測量身體組成的方法進行分層分析。同時確定異質性。

結果

共納入了39項研究，包括617名受試者（平均年齡38.8 ± 14.4歲，52％為女性）。HIIT顯著減少了總脂肪（p = 0.003）、腹部脂肪（p = 0.007）和內臟脂肪（p = 0.018）量，性別之間無差異。比較表明，跑步比騎自行車在減少總脂肪和內臟脂肪量方面更有效。高強度（高於90％的峰值心率）訓練在減少全身脂肪堆積方面更為成功，而較低的強度則對腹部和內臟脂肪量的變化有更大的影響。我們的分析還表明，只有計算機斷層掃描或磁共振成像在HIIT干預後顯示了顯著的腹部和/或內臟脂肪減少。

結論

HIIT是一種減少脂肪堆積的時間高效策略，包括腹部和內臟脂肪量。有一些證據表明，HIIT跑步比騎自行車更有效，但由於使用的協議多種多樣且缺乏有關騎自行車訓練的詳細信息，因此需要進一步進行比較。需要進行大規模、多中心、前瞻性研究，以確定根據受試者特徵減少脂肪量的最佳HIIT協議。

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