囧研究：如何高效運動？結論讓我驚呆了…
‘Not enough time’is a common excuse for skipping a workout, but it might not be acceptable for much longer. Researchers have found that short bursts of intense exercise produce similar results to traditional longer-duration workouts.
“沒有足夠的時間”是不進行鍛煉的常用借口，但它可能不是長久之計。研究員發現短時間高強度運動可以產生與長時間傳統鍛煉相似的結果。
According to the team at McMaster University, 'all out' workouts adding up to just 60 seconds within a 10-minute session can improve insulin sensitivity and cardiorespiratory fitness.
麥克馬斯特大學團隊的研究表明，在10分鐘的訓練中，總共只要60秒“竭盡全力的”鍛煉就能提高胰島素敏感度，并增強心肺健康。
The researchers recruited 27 sedentary men to participate in the 12 week study.
研究員招募了27名不常運動的男子參加了為期12周的研究。
Among the participants, some were assigned to sprint interval training (SIT) while others partook in moderate intensity continuous training (MICT).
在參與者中，一些人被分配到間歇性沖刺訓練，其他人則參加中等強度的持續訓練。
Each group participated in three weekly sessions of their training style, and the researchers logged the effects on insulin sensitivity and other factors of cardiometabolic health, including cardiorespiratory fitness and skeletal muscle mitochondrial content.
每組人參與三周訓練，研究員記錄了對胰島素敏感度以及心血管代謝健康等其他因素的影響，包括心肺健康以及骨骼肌線粒體含量。
Over the course of 12 weeks, the team found that the two training methods produced similar results, despite a five-fold difference in exercise volume and time commitment.
在12周的訓練中，雖然在訓練量和時間付出上有五倍的差距，團隊發現兩種訓練方法能夠產生相似的結果。
The findings support the idea that effective workouts can be achieved in just a few minutes, foiling the ‘not enough time’ argument for skipping exercise.
該發現支持了這個理念：有效的鍛煉可以在幾分鐘之內實現，挫敗了“沒有足夠時間”而不鍛煉的說法。
‘This is a very time-efficient workout strategy,’ says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study.
麥克馬斯特大學運動機能學教授Martin Gibala說，“這是一個非常省時的鍛煉策略”。
‘Brief bursts of intense exercise are remarkably effective.’
“短時間的高強度鍛煉非常有效。”
‘Not enough time’is a common excuse for skipping a workout, but it might not be acceptable for much longer. Researchers have found that short bursts of intense exercise produce similar results to traditional longer-duration workouts.
“沒有足夠的時間”是不進行鍛煉的常用借口，但它可能不是長久之計。研究員發現短時間高強度運動可以產生與長時間傳統鍛煉相似的結果。
According to the team at McMaster University, 'all out' workouts adding up to just 60 seconds within a 10-minute session can improve insulin sensitivity and cardiorespiratory fitness.
麥克馬斯特大學團隊的研究表明，在10分鐘的訓練中，總共只要60秒“竭盡全力的”鍛煉就能提高胰島素敏感度，并增強心肺健康。
The researchers recruited 27 sedentary men to participate in the 12 week study.
研究員招募了27名不常運動的男子參加了為期12周的研究。
Among the participants, some were assigned to sprint interval training (SIT) while others partook in moderate intensity continuous training (MICT).
在參與者中，一些人被分配到間歇性沖刺訓練，其他人則參加中等強度的持續訓練。
Each group participated in three weekly sessions of their training style, and the researchers logged the effects on insulin sensitivity and other factors of cardiometabolic health, including cardiorespiratory fitness and skeletal muscle mitochondrial content.
每組人參與三周訓練，研究員記錄了對胰島素敏感度以及心血管代謝健康等其他因素的影響，包括心肺健康以及骨骼肌線粒體含量。
Over the course of 12 weeks, the team found that the two training methods produced similar results, despite a five-fold difference in exercise volume and time commitment.
在12周的訓練中，雖然在訓練量和時間付出上有五倍的差距，團隊發現兩種訓練方法能夠產生相似的結果。
The findings support the idea that effective workouts can be achieved in just a few minutes, foiling the ‘not enough time’ argument for skipping exercise.
該發現支持了這個理念：有效的鍛煉可以在幾分鐘之內實現，挫敗了“沒有足夠時間”而不鍛煉的說法。
‘This is a very time-efficient workout strategy,’ says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study.
麥克馬斯特大學運動機能學教授Martin Gibala說，“這是一個非常省時的鍛煉策略”。
‘Brief bursts of intense exercise are remarkably effective.’
“短時間的高強度鍛煉非常有效。”
