基于效果比较的超重/肥胖人群HIIT方案要素分析

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HIIT Program Elements in Overweight/Obese People Based on Effect Comparison

ZHANGHao，PENGLi

（Physical Education Institute，South West University，Chongqing，400715，China.）

Abstract：This studyconducted a systematic literature review to analyze the effcts of diffrent componentsof High-Intensity Interval Training（HIIT）onoverweight/obese populations.Key findings indicatethat：（1）Regarding intervention duration，HIIT programs ≤4 weekssignificantly improve cardiorespiratory fitness，while bodycomposition indicators require ≥8 weeks to demonstrate substantial improvements; （2） Concerning exercise modalities，running-based HIT shows superioroverallfatreductionefects，cycling-based HIITdemonstrates particulareffcacyinabdominal fat reduction，andcombined-trainingprotocolsexhibit enhancedcompliance;（3）Forboutduration，short-boutHT （≤30s） yields higher adherenceand greater waist circumference reduction，while longer-bout protocols （≥30s） showadvantages inbody fat percentage reductionand cardiorespiratoryadaptation; （4）Regarding recovery modalities，pasive recovery coupled with high-intensity training produces more significantcardiorespiratory improvements，whileactiverecovery demonstrates superior fat oxidation promotion;（5） Pertaining to exercise intensity，intensities 290% VO2maxachieve optimalvisceraladipose tisuereduction，withsprint interval training（SIT） showing enhancedcardiorespiratory improvements incertain studies;（6）In program design，periodized HIIThas notdemonstrated significantadvantages overtraditionalprograms，thoughitspotentialinpreventing trainingadaptationand enablingpersonalized prescription warrants further investigation.This research provides theoretical foundationandpractical references for developing individualized HIIT protocols for overweight/obese populations.

Keywords：High-intensity interval training;Overweight;Obesity;Program;Element;Effect 文献标识码：A

超重与肥胖及其相关疾病已成为全球性的公共卫生挑战。（剩余22321字）