高強度間歇訓練的間歇持續時間或強度是否會影響過重／肥胖成年人之運動遵從度與愉悅感？

Does interval duration or intensity during high-intensity interval training affect adherence and enjoyment in overweight and obese adults?

過重與肥胖已證實對不同年齡層的各種慢性疾病與執行功能障礙有關。連續的有氧運動訓練與間歇訓練兩者皆對整體健康及心肺適能有幫助。近年來，高強度間歇訓練（HIIT）相較於中等強度連續訓練（MICT）已被證實較為有效且省時，而短期有效的強度從中等到高強度間歇或盡全力之HIIT介入可適度改善超重與肥胖者的身體組成，然而，有效的體重管理需長期的策略。本文回顧HIIT的強度、間歇對過重或肥胖成人應用在真實世界的遵從度，但MICT與HIIT在情感反應與愉悅程度的結果並不一致，這可能由於訓練階段與流程、參與者體能程度及能力的差異所導致。研究指出HIIT較低強度或較短的間歇將能增加運動時的愉悅感/享受。較不活動與過重成人在運動強度增加超過換氣閾值時顯示和情感反應呈負相關。運動能力也可能是促進HIIT愉悅感的關鍵因素。若降低強度並延長間歇的持續時間（超過傳統一回合30秒的盡全力），則各種間歇式訓練的變化將能達到高度的愉悅感，進而改善HIIT在體重管理計劃的效果和實用性。為提高整體研究在運動遵從與有效性的品質，應考慮更長期的介入；未來的研究應納入其他變項如出席次數、遵從度與不良事件以確定其潛在角色。

Overweight and obesity have been associated with a variety of chronic diseases and impairment in executive function of all age groups. Both continuous aerobic exercise training and intermittent/ interval training were reported to be beneficial for overall health and cardiovascular fitness. In recent years, high-intensity interval training (HIIT) had been shown to be more effective and time-efficient as compared to moderate-intensity continuous training (MICT). Short-term moderate- to high-intensity interval training intervention had also induced modest body composition improvements in overweight and obese individuals. Although many studies reported HIIT to be more superior than MICT, with effective intensity ranging from moderate- to high-intensity intermittent or all-out. However, an effective and practical approach for managing overweight required a long-term strategy. This paper reviewed the adherence to HIIT in relation to its intensity, interval, and its applications in real world for overweight or obese adults. Reports on levels of affective response and enjoyment in MICT and HIIT are inconsistent, and could be due to discrepancies of the protocols and stages of training, as well as participants' fitness levels and competencies. Some studies indicated that lower intensity and/ or shorter interval in HIIT improved pleasure and enjoyment during exercise. Among inactive and overweight adults, increased in exercise intensity above the ventilatory threshold appeared to have a negative effect on the affective response. Exercise competency could also be a critical factor contributing to the enjoyment of HIIT. High enjoyment for variations of interval style training could be achieved if the intensity was reduced and duration of the interval was lengthened beyond the traditional 30-s all-out bouts, which ultimately improved a weight management program. For the enhancement of overall quality of the study on effectiveness and exercise adherence, a longer period of intervention should be considered. In future studies, other factors such as session attendance, adherence rate and adverse events should be included to ascertain their potential roles.