Coleman K J, Raynor H R, Mueller D M, Cerny F J, Dorn J M, Epstein L H
Psychology Department, University of Texas at El Paso, El Paso, Texas 79968, USA.
Prev Med. 1999 May;28(5):510-9. doi: 10.1006/pmed.1998.0471.
This study was designed to test different ways of meeting the new ACSM/CDC recommendations for physical activity stating that all Americans at least 2 years of age should obtain 30 minutes of moderate intensity activity on most days of the week.
Thirty-two sedentary 18- to 55-year-old adults were randomly assigned to three groups of brisk walking/6 days per week: 30 continuous minutes, three 10-minute bouts, and 30 minutes in any combination of bouts as long as each bout was at least 5 minutes. Aerobic fitness, blood pressure, body composition, and physical activity were assessed at baseline, at end of program (16 weeks), and at follow-up (32 weeks).
All groups significantly (P </= 0.05) improved their aerobic fitness and systolic blood pressure and increased their physical activity at the end of the program. At follow-up all groups maintained these changes, while additionally reducing their percentage body fat and diastolic blood pressure.
These findings demonstrate that a walking prescription of 30 minutes per day on most days of the week with the choice to walk in as little as 5 minute bouts can improve cardiovascular health and body composition, as well as help sedentary people maintain those improvements over time. This is supported by all participants indicating that "making walking part of my lifestyle" was the most important factor in maintaining their walking habits.
本研究旨在测试不同方式以满足美国运动医学学会/疾病控制与预防中心关于身体活动的新建议，该建议指出所有至少2岁的美国人应每周大多数日子进行30分钟中等强度活动。
32名久坐不动的18至55岁成年人被随机分为三组，每周6天进行快走：连续30分钟、三段10分钟时段、以及只要每段至少5分钟的任意时段组合共30分钟。在基线、项目结束时（16周）和随访时（32周）评估有氧适能、血压、身体成分和身体活动情况。
所有组在项目结束时均显著（P≤0.05）改善了有氧适能和收缩压，并增加了身体活动。在随访时，所有组维持了这些变化，同时还降低了体脂百分比和舒张压。
这些发现表明，每周大多数日子每天进行30分钟的步行处方，可选择短至5分钟的时段步行，能够改善心血管健康和身体成分，同时帮助久坐人群长期维持这些改善。所有参与者均表示“让步行成为我生活方式的一部分”是维持步行习惯的最重要因素，这支持了上述结论。
