科學運動7分鐘 堪比跑步數小時

The Scientific 7-Minute Workout

科學運動7分鐘，堪比跑步數小時

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice。

運動科學是一門精細而且有趣的學問。然而，有時你只想讓人羅列一些指導原則，告訴你如何把最新的健身研究應用到實踐之中。

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science。

美國運動醫學會(American College of Sports Medicine)的《健康與健身雜誌》(Health & Fitness Journal)今年5、6月號刊載的一篇文章就做到了這一點。高強度的運動通常需要長跑和進舉重房訓練，而文中的12項運動只需要利用人的體重、一把椅 子和一面牆即可進行，它把對高強度運動的最新要求，變成了大約七分鐘令人難受的持續運動，而這一切都建立在科學的基礎上。

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article。

“有非常好的證據表明”高強度的間隔訓練，能夠提供“長期耐力訓練的諸多好處，但是所花的時間少很多”，位於佛羅里達州奧蘭多的人類行爲表現研究院 (Human Performance Institute)運動生理學負責人，此文作者之一克里斯·喬丹(Chris Jordan)說。

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding。

例如，加拿大安大略省哈密爾頓的麥克馬斯特大學(McMaster University)及其他機構的科學家的研究顯示，即便只進行幾分鐘瀕臨體能極限的高強度訓練，使肌肉的分子發生變化，就堪比跑步或騎車幾個小時。

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important。

然而，間隔訓練是需要間隔的；這種強度極大的運動中間，必須插入短暫的恢復時間。在喬丹和他的同事所制定的計劃中，恢復的部分內容就是休息10秒 鍾，再開始下一次運動。他說，此外，還要交替進行以上身大塊肌肉爲重點和以下肢大塊肌肉爲重點的訓練。休息的時候，停止運動的肌肉就像是獲得了喘息時間一 樣，所以，運動的順序也很重要。

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done。

喬丹說，鍛鍊要快速交替，每項鍛鍊的時間可以有30秒；而如果把不舒適的程度分爲1到10級，那麼整個過程的運動強度應該在8級左右。總而言之，運動的七分鐘應該是不舒服的。但好處是，七分鐘後就大功告成了。