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Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818.
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TABATA與HIIT有什麼差異?別再搞不清楚!
https://www.sportsplanetmag.com/article/desc/18113015463801615
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Bagley, L., Slevin, M., Bradburn, S., Liu, D., Murgatroyd, C., Morrissey, G., ... & McPhee, J. S. (2016). Sex differences in the effects of 12 weeks sprint interval training on body fat mass and the rates of fatty acid oxidation and VO2max during exercise. BMJ open sport & exercise medicine, 2(1), e000056.
Sprint interval training
Participants were asked to maintain their usual dietary and exercise habits throughout the intervention. SIT was completed on cycle ergometers (Cateye, Japan). The training consisted of a 2 min warm-up at a self-selected moderate intensity. This was followed by four bouts of 20 s ‘maximal effort’ sprints at a workload that was set at 175% of the workload attained in the VO2max test. Each of these intervals was separated by 2 min of very low intensity cycling (a workload of approximately 20% of that attained at VO2max). Thus, each training session lasted less than 10 min and only 80 s was completed at an intensity that would be expected to improve physical fitness.
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McRae, G., Payne, A., Zelt, J. G., Scribbans, T. D., Jung, M. E., Little, J. P., & Gurd, B. J. (2012). Extremely low volume, whole-body aerobic–resistance training improves aerobic fitness and muscular endurance in females. Applied Physiology, Nutrition, and Metabolism, 37(6), 1124-1131.
In the Tabata training group, subjects trained four times per week for 4 weeks using a novel model of exercise training similar to calisthenics or circuit-type training. Specifically, subjects completed a single set of whole-body aerobic–resistance training intervals (8 × 20 s intervals separated by 10 s of rest) on each training day. A different exercise was performed on each training day. Exercises utilized (burpees, mountain climbers, jumping jacks, and squat and thrusts (using a 2.25 kg dumbbell)) were chosen because they require no or minimal exercise equipment and target several large muscle groups. It is important to note that on each training day, only one exercise was performed, resulting in a total exercise time of ~4 min per session. Subjects were encouraged to perform as many repetitions (reps) per interval as possible while maintaining correct form. Prior to every training session, regardless of training group, subjects performed a standard warm-up that consisted of walking down and then up five flights of stairs.