HIIT，又称高强度健身训练，是如今年轻人中流行的锻炼方式，在各大健身房和网络媒体上常常见到。现有新研究表明，每天仅6分钟的高强度运动除了帮助减肥，还能帮助延缓患上阿尔茨海默病。
HIIT是什么？
高强度间歇性训练（HIIT)，是一种让你在短时间内进行全力、快速、爆发式锻炼的一种训练技术。
High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion.
HIIT能让你在短期内心率提高并且燃烧更多热量。这种高强度锻炼使得身体对氧气的需求增加，并制造缺氧状态，使你的身体在恢复期间需要更多氧气，帮助加强锻炼肌肉，降低血糖血压。
比较高强度锻炼和低强度锻炼
在一项交叉试验中，研究小组研究了12名18-56岁身体健康的参与者。一半的参与者是女性，身体质量指数（BMI）均低于25，并且都定期进行体育锻炼。实验不包括患有慢性病及每天服药的人。
In a cross-over trial, the research team studied 12 fit and healthy participants, ages 18–56. Half of the participants were female, all had a BMI below 25, and all undertook regular physical activity. People with chronic diseases and on daily medication were excluded from the trial.
本次实验的目标是寻找最好的办法促进脑源性神经营养因子（BNFD）的产生。这种蛋白质对大脑成型、学习和记忆至关重要，并能增强大脑形成新连接和新通路的能力。
参与者分组实施四种可能促进这种蛋白质产生的不同办法，分别为：20小时断食、90分钟低强度骑行、6分钟高强度运动（40秒骑行和20秒休息交替进行）、断食与锻炼相结合。
The participants all underwent 4 different study regimes: a 20-hour fast; 90-minute low intensity cycling calculated at 25% of the participant’s peak oxygen consumption; 6-minute high intensity cycling calculated at 100% of the participant’s peak oxygen consumption; a combination of exercise and fasting
研究结果显示，短时间但高强度的锻炼是增加BNFD的最有效方式：由此产生的BNFD比断食或进行低强度锻炼最多高出4倍。
研究人员提出，这可能是因为高强度运动会增加人体释放的血小板，而血小板储存了大量的BNFD。
研究人员说，HIIT 运动带来的好处中有两项是低强度运动做不到的：它会增加血液中血小板的数量（储存 BNFD 的物质）并促进向大脑输送乳酸（当身体将食物转化为能量时细胞会产生乳酸；肌肉中的产量最高）。
HIIT, he adds, does two things that low-intensity exercise doesn’t do; it increases the amount of platelets in your blood (and it’s these that store BNFD) and it boosts lactate delivery to the brain. (Lactate is produced by cells as the body turns food into energy; the highest level of production is seen in the muscles).
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坚持高强度运动延缓大脑衰老
大脑通常依靠99%的葡萄糖运行，但做完HIIT后，大脑或吸收产生的乳酸并将其用作燃料。
这种转变刺激了BNFD的产生，短期内能提高认知，并能帮助大脑抗衰老。但不久之后，大脑和肌肉就会消耗掉所有的乳酸，你就会恢复正常。
It is this shift that appears to stimulate the production of BNFD in the brain, which has been associated with short-term improvements in cognition and has a cerebral anti-ageing effect. Shortly after, your brain and muscles will consume all the lactate and you’ll be back to normal.
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如果长期这样做，大脑在新陈代谢方面会变得更加灵活。从长远来看，这可能会为认知能力下降提供恢复力，因为大脑葡萄糖代谢会随着年龄的增长而下降。
If you do this long-term, your brain becomes more flexible metabolically. Long-term this might provide resilience to cognitive decline, since brain glucose metabolism declines with ageing.
换句话说，当大脑开始衰老时，HIIT可能已经教会大脑使用其他燃料继续高效运行了。
In other words, your HIIT classes might have taught your brain to run efficiently on an alternative, sustaining fuel when you’re old.
编辑：朱迪齐
实习生：刘柏林
来源：参考消息网 南华早报 Medical News Today
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