囧研究：如何高效运动？结论让我惊呆了…

‘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.

“没有足够的时间”是不进行锻炼的常用借口，但它可能不是长久之计。研究员发现短时间高强度运动可以产生与长时间传统锻炼相似的结果。

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.

麦克马斯特大学团队的研究表明，在10分钟的训练中，总共只要60秒“竭尽全力的”锻炼就能提高胰岛素敏感度，并增强心肺健康。

The researchers recruited 27 sedentary men to participate in the 12 week study.

研究员招募了27名不常运动的男子参加了为期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).

在参与者中，一些人被分配到间歇性冲刺训练，其他人则参加中等强度的持续训练。

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.

每组人参与三周训练，研究员记录了对胰岛素敏感度以及心血管代谢健康等其他因素的影响，包括心肺健康以及骨骼肌线粒体含量。

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周的训练中，虽然在训练量和时间付出上有五倍的差距，团队发现两种训练方法能够产生相似的结果。

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.

该发现支持了这个理念：有效的锻炼可以在几分钟之内实现，挫败了“没有足够时间”而不锻炼的说法。

‘This is a very time-efficient workout strategy,’ says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study.

麦克马斯特大学运动机能学教授Martin Gibala说，“这是一个非常省时的锻炼策略”。

‘Brief bursts of intense exercise are remarkably effective.’

“短时间的高强度锻炼非常有效。”