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00:00 動画概要
01:12 HIITの効果と生まれた経緯
02:32 十分な強度と心拍数を運動中キープ
03:27 HIIT中の強度
05:33 アクティブレストを取り入れる
06:13 運動と休憩の比率
07:23 エクササイズの選び方
08:57 心肺機能向上目的のHIIT
09:16 体脂肪分解目的のHIIT
10:36 HIITを行なうべきタイミング

1.Matsuo T, Saotome K, Seino S, Shimojo N, Matsushita A, Iemitsu M, Ohshima H, Tanaka K, Mukai C. Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass. Med Sci Sports Exerc. 2014 Jan;46(1):42-50. doi: 10.1249/MSS.0b013e3182a38da8. PMID: 23846165.

2.Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015 Oct;45(10):1469-81. doi: 10.1007/s40279-015-0365-0. PMID: 26243014.

3.Wisløff U, Ellingsen Ø, Kemi OJ. High-intensity interval training to maximize cardiac benefits of exercise training? Exerc Sport Sci Rev. 2009 Jul;37(3):139-46. doi: 10.1097/JES.0b013e3181aa65fc. PMID: 19550205.

4.Tabata, I. Tabata training: one of the most energetically effective high-intensity intermittent training methods. J Physiol Sci 69, 559–572 (2019). https://doi.org/10.1007/s12576-019-00676-7

5.Jinger Gottschall.The Addition of High Intensity Interval Training Reduces Cardiovascular Disease Risk Factors and Enhances Strength in Active, Healthy Adults.January 2014

6.Laurent, C. Matthew1; Vervaecke, Lauren S.2; Kutz, Matthew R.1; Green, J. Matthew3 Sex-Specific Responses to Self-Paced, High-Intensity Interval Training With Variable Recovery Periods, Journal of Strength and Conditioning Research: April 2014 – Volume 28 – Issue 4 – p 920-927 doi: 10.1519/JSC.0b013e3182a1f574

7.Gergley JC. Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. J Strength Cond Res. 2009 May;23(3):979-87. doi: 10.1519/JSC.0b013e3181a0629d. PMID: 19387377.

8.Nieman DC, Luo B, Dréau D, Henson DA, Shanely RA, Dew D, Meaney MP. Immune and inflammation responses to a 3-day period of intensified running versus cycling. Brain Behav Immun. 2014 Jul;39:180-5. doi: 10.1016/j.bbi.2013.09.004. Epub 2013 Sep 19. PMID: 24055861.

9.Gist, Nicholas H.; Freese, Eric C.; Cureton, Kirk J. Comparison of Responses to Two High-Intensity Intermittent Exercise Protocols, Journal of Strength and Conditioning Research: November 2014 – Volume 28 – Issue 11 – p 3033-3040
doi: 10.1519/JSC.0000000000000522

10.Eather N, Riley N, Miller A, Smith V, Poole A, Vincze L, Morgan PJ, Lubans DR. Efficacy and feasibility of HIIT training for university students: The Uni-HIIT RCT. J Sci Med Sport. 2019 May;22(5):596-601. doi: 10.1016/j.jsams.2018.11.016. Epub 2018 Nov 24. PMID: 30509862.

11.Wood KM, Olive B, LaValle K, Thompson H, Greer K, Astorino TA. Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training. J Strength Cond Res. 2016 Jan;30(1):244-50. doi: 10.1519/JSC.0000000000001042. PMID: 26691413.

12.Campbell WW, Kraus WE, Powell KE, Haskell WL, Janz KF, Jakicic JM, Troiano RP, Sprow K, Torres A, Piercy KL, Bartlett DB; 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE*. High-Intensity Interval Training for Cardiometabolic Disease Prevention. Med Sci Sports Exerc. 2019 Jun;51(6):1220-1226. doi: 10.1249/MSS.0000000000001934. PMID: 31095079; PMCID: PMC6777577.}

13.Ratamess NA, Kang J, Porfido TM, Ismaili CP, Selamie SN, Williams BD, Kuper JD, Bush JA, Faigenbaum AD. Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. J Strength Cond Res. 2016 Oct;30(10):2667-2681. doi: 10.1519/JSC.0000000000001548. PMID: 27658232.