Just 75 minutes of brisk interval walking once a week may help cut body fat and boost fitness nearly as much as three weekly workouts. Credit: Shutterstock 每周只需进行一次 75 分钟的快走，就能像每周三次锻炼一样，有效减少体脂，提升体能。图片来源：Shutterstock
Researchers at the School of Public Health at the LKS Faculty of Medicine, the University of Hong Kong (HKUMed), have found that completing brisk interval walking once per week can reduce body fat and improve cardiorespiratory fitness in adults with central obesity. The benefits were comparable to those seen in participants who exercised three times per week, which is the frequency commonly recommended in traditional exercise guidance. 香港大学李嘉诚医学院公共卫生学院的研究人员发现，每周进行一次快走锻炼可以减少中心性肥胖成年人的体脂，并改善其心肺功能。其益处与每周锻炼三次（传统运动指南通常推荐的频率）的参与者所获得的益处相当。
The findings support once weekly brisk interval walking as a practical therapeutic option for adults with central obesity, especially those who have difficulty fitting several workouts into their schedules. The study was published in Nature Communications. 研究结果支持每周一次的快走间歇训练作为一种切实可行的治疗方案，适用于中心性肥胖的成年人，尤其适合那些难以在日程中安排多次锻炼的人。该研究发表在 《自然通讯》杂志上。
A More Practical Approach to Reducing Body Fat 更实用的减脂方法
Obesity is a chronic health condition involving an unhealthy buildup of body fat. Fat that accumulates around the abdomen is especially concerning because it is associated with cardiovascular disease, metabolic disorders, and a higher risk of premature death. 肥胖是一种慢性健康问题，其特征是体内脂肪不健康地堆积。腹部脂肪堆积尤其令人担忧，因为它与心血管疾病、代谢紊乱以及过早死亡风险增加有关。
Exercise plays an important role in managing obesity and offers a wide range of health benefits. Even so, many people, particularly those living with obesity, struggle to maintain regular physical activity over time. 运动在控制肥胖方面发挥着重要作用，并能带来诸多健康益处。即便如此，许多人，尤其是肥胖人群，仍然难以长期坚持规律的体育锻炼。
Interval training alternates between more vigorous periods of exercise and lower-intensity periods of active recovery. Research has shown that it can be a time-efficient way to reduce overall body fat and visceral fat compared with continuous exercise performed at a moderate intensity. 间歇训练是指高强度运动与低强度主动恢复交替进行。研究表明，与持续进行中等强度运动相比，间歇训练是一种更省时、更有效地减少全身脂肪和内脏脂肪的方法。
Most exercise recommendations call for interval training three days each week. That schedule may be difficult for people with demanding jobs, family responsibilities, limited time, or restricted access to exercise facilities. 大多数运动建议都要求每周进行三天间歇训练。但对于工作繁忙、家庭责任重大、时间有限或难以找到运动场所的人来说，这样的安排可能难以实现。
Previous research has suggested that a “weekend warrior” pattern, in which most weekly exercise is completed over one or two days, can still produce health benefits. However, there has been relatively little evidence showing whether interval training remains effective when concentrated into a single weekly session. 先前的研究表明，即使是“周末战士”式的锻炼模式（即每周大部分运动集中在一两天内完成），也能带来健康益处。然而，目前尚缺乏足够的证据表明，将间歇训练集中到每周一次的训练中是否仍然有效。
Professor Parco Siu Ming-fai, Professor and Head of Division of Kinesiology at the School of Public Health, HKUMed, said it was important to determine whether once weekly interval training could match the results of a traditional three-session schedule and provide a more accessible alternative. 香港大学医学院公共卫生学院运动机能学系主任兼教授萧明辉表示，确定每周一次的间歇训练能否达到传统三次训练的效果，并提供更易于接受的替代方案，这一点非常重要。
One Session Versus Three 单次疗程对比三次疗程
From September 2021 to September 2024, the HKUMed team carried out a randomized trial in Hong Kong involving 315 Chinese adults aged 18 or older. All participants were overweight and had central obesity. 从2021年9月到2024年9月，香港大学医学院团队在香港进行了一项随机试验，纳入了315名18岁或以上的中国成年人。所有参与者均超重且患有中心性肥胖。
Participants were assigned to one of three groups. One group completed interval training once each week, another completed interval training three times each week, and the third served as a control group. 参与者被随机分配到三个组中的一个。一组每周进行一次间歇训练，另一组每周进行三次间歇训练，第三组作为对照组。
The control group took part in a 2.5-hour health education session every two weeks for four months. Both exercise groups completed a total of 75 minutes of interval training each week. One group performed the full amount in a single session, while the other divided it across three sessions. 对照组每两周参加一次时长2.5小时的健康教育课程，持续四个月。两个运动组每周都完成总计75分钟的间歇训练。其中一组在一次训练中完成全部时长，而另一组则分三次完成。
Researchers measured body fat using dual-energy X-ray absorptiometry at three stages: before the program began (baseline), after 16 weeks (post-intervention), and at 32 weeks (four-month post-intervention follow-up). 研究人员使用双能 X 射线吸收法测量了三个阶段的体脂：计划开始前（基线）、16 周后（干预后）和 32 周后（干预后四个月随访）。
Similar Fat Loss and Fitness Benefits 类似的减脂和健身益处
At the 16-week assessment, both interval training groups showed similar improvements. Participants who exercised once per week and those who exercised three times per week reduced total body fat mass, body fat percentage, and waist circumference. Both groups also improved their cardiorespiratory fitness compared with the control group. 在为期16周的评估中，两个间歇训练组均表现出相似的改善。每周锻炼一次和三次的参与者均降低了总体脂量、体脂百分比和腰围。与对照组相比，两组参与者的心肺功能也均有所提高。
“While thrice-weekly interval training remains a commonly recommended approach for the therapeutic management of excess adiposity, our findings show that once-weekly interval training offers similar benefits and represents a practical exercise strategy,” said Professor Siu. “For many adults with central obesity who struggle to balance work, study, family and other commitments, time constraints are a primary barrier to exercising multiple days per week.” “虽然每周三次的间歇训练仍然是治疗肥胖症的常用方法，但我们的研究结果表明，每周一次的间歇训练也能带来类似的益处，而且是一种切实可行的锻炼策略，”萧教授说。“对于许多患有中心性肥胖、难以平衡工作、学习、家庭和其他事务的成年人来说，时间限制是他们每周进行多次锻炼的主要障碍。”
“Instead of relying solely on high-frequency exercise prescriptions, once-weekly interval training can be considered a feasible and effective alternative,” added Professor Siu. “与其仅仅依赖高频运动处方，不如考虑每周一次的间歇训练，这是一种可行且有效的替代方案，”萧教授补充道。
The study was led by Professor Parco Siu Ming-fai, Professor and Head of Division of Kinesiology at the School of Public Health, HKUMed. The co-first authors were Dr. Leung Chit-kay and Mr. Joshua Bernal, both from the same School. 该研究由香港大学医学院公共卫生学院运动机能学系主任兼教授萧明辉教授主导。共同第一作者是梁志佳博士和约书亚·伯纳尔先生，他们也都来自该学院。
The research was supported by the General Research Fund of the Research Grants Council, the University Grants Committee of Hong Kong, China, and the Seed Fund for Basic Research, HKU. 该研究得到了香港研究资助局一般研究基金、香港大学教育资助委员会和香港大学基础研究种子基金的支持。
