High intensity interval training, or HIIT for short.

即高强度间歇训练，简称 HIIT。

Interval training for 20 to 30 minutes is more effective than running steady for an hour.

间歇训练二到三十分钟比均速跑一个小时还有效果。

This kind of exercise is known as interval training.

这种锻炼方式被称为间歇训练。

The best one by far is HIIT: high-intensity interval training.

高强度间歇训练。

And finally, we mentioned a burst of high intensity interval training.

最后，我们提到了间歇性高强度训练。

In short, in terms of adherence, steady-state cardio is not for everyone nor is high intensity interval training.

总之，在坚持方面，稳态有氧运动并不适合所有人，高强度间歇训练也不是。

A lot of people started turning to more extreme exercise of high intensity interval training.

许多人已经开始转向更极端更高强度的间歇性训练。

It's a bit like when I exercise now, I'm doing these kettlebell workouts, high-intensity interval training.

这有点像我现在锻炼的时候，我在做壶铃训练，高强度的间歇训练。

Starting at 4: 18 and then gradually coming down, and basically I was doing interval training.

从四分十八秒开始，然后逐渐减少，基本上我在做间歇训练。

Although, in fairness, the meta-analysis did not see much of a difference in adherence, but interval training is still very tough.

虽然，公平地说，荟萃分析并没有发现在坚持训练方面有很大的差异，但间歇训练仍然是非常痛苦的。

STEP 6 Focus on interval training that combines near maximum exertion with a moderate rest period for shorter, more intense workouts.

集中进行间隔锻炼，接近最大限度的锻炼和适度的休息与更短时间强度更大的锻炼轮换进行。

They both lead to greater fat loss, but only at 0.22 and 0.25 kilograms for interval training and steady-state cardio respectively.

它们都能减少更多的脂肪，但间歇训练和稳定状态的有氧运动只能分别减少0.22和0.25公斤的脂肪。

Now, in the past, I've touted the use of high intensity interval training over that of low-intensity steady state cardio like jogging.

过去，我推荐做高强度间歇训练更多于低强度的稳态有氧运动，比如慢跑。

Help you build endurance for your heart and lungs but it might be better than if you're doing the regular low interval training.

帮助提升你的心肺耐力，这比你做常规的低强度间歇锻炼效果好。

You Will Need: Running shoes, Interval training, Strength training, Cross-training, Time trials, A caffeinated beverage Always consult a physician before attempting to do any exercise or exercise plan.

跑鞋, 间隔训练, 力量训练, 交叉训练, 计时测验, 含咖啡因的饮料试图进行任何锻炼或锻炼计划之前一定要向医生咨询。

STEP 2 Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest.

进行间隔训练，在跑道上按照比赛时的速度跑动两到三分钟，然后休息90秒钟。

The big argument for high intensity interval training is that not only might it help your metabolic profile over all, help you lose weight.

高强度间歇性锻炼的一个重要性是，它不仅可以帮助你的新陈代谢，还能帮助你的减肥。

Finally, let's answer the actual question on hand: Between interval training, like HIIT, and steady-state cardio, which one is best for beginners?

最后，让我们来回答当前的实际问题: 在间歇训练（如HIIT）和稳态有氧运动之间，哪一种最适合初学者?

Of course, intensity can very well change the outcome, since there is a stark difference in something like doing steady-state cardio and high-intensity interval training.

当然，强度可以很好地改变结果，因为在稳态有氧运动和高强度间歇训练等方面存在明显差异。

And three, interval training can be very overwhelming and difficult to do, especially as a beginner that has very little experiencing exercising at all.

第三，间歇训练会让人很崩溃，很难进行，尤其是对于一个几乎没有锻炼经验的初学者来说。