Slentz Cris A, Duscha Brian D, Johnson Johanna L, Ketchum Kevin, Aiken Lori B, Samsa Gregory P, Houmard Joseph A, Bales Connie W, Kraus William E
Divisions of Cardiology, Geriatric Medicine, and General Internal Medicine, Department of Medicine, Duke Center for Living, Center for Health Policy Research, Durham, NC 27710, USA.
Arch Intern Med. 2004 Jan 12;164(1):31-9. doi: 10.1001/archinte.164.1.31.
Obesity is a major health problem due, in part, to physical inactivity. The amount of activity needed to prevent weight gain is unknown.
To determine the effects of different amounts and intensities of exercise training.
Randomized controlled trial (February 1999-July 2002).
Sedentary, overweight men and women (aged 40-65 years) with mild to moderate dyslipidemia were recruited from Durham, NC, and surrounding communities.
Eight-month exercise program with 3 groups: (1) high amount/vigorous intensity (calorically equivalent to approximately 20 miles [32.0 km] of jogging per week at 65%-80% peak oxygen consumption); (2) low amount/vigorous intensity (equivalent to approximately 12 miles [19.2 km] of jogging per week at 65%-80%), and (3) low amount/moderate intensity (equivalent to approximately 12 miles [19.2 km] of walking per week at 40%-55%). Subjects were counseled not to change their diet and were encouraged to maintain body weight.
Body weight, body composition (via skinfolds), and waist circumference.
Of 302 subjects screened, 182 met criteria and were randomized and 120 completed the study. There was a significant (P<.05) dose-response relationship between amount of exercise and amount of weight loss and fat mass loss. The high-amount/vigorous-intensity group lost significantly more body mass (in mean [SD] kilograms) and fat mass (in mean [SD] kilograms) (-2.9 [2.8] and -4.8 [3.0], respectively) than the low-amount/moderate-intensity group (-0.9 [1.8] and -2.0 [2.6], respectively), the low-amount/vigorous-intensity group (-0.6 [2.0] and -2.5 [3.4], respectively), and the controls (+1.0 [2.1] and +0.4 [3.0], respectively). Both low-amount groups had significantly greater improvements than controls but were not different from each other. Compared with controls, all exercise groups significantly decreased abdominal, minimal waist, and hip circumference measurements. There were no significant changes in dietary intake for any group.
In nondieting, overweight subjects, the controls gained weight, both low-amount exercise groups lost weight and fat, and the high-amount group lost more of each in a dose-response manner. These findings strongly suggest that, absent changes in diet, a higher amount of activity is necessary for weight maintenance and that the positive caloric imbalance observed in the overweight controls is small and can be reversed by a modest amount of exercise. Most individuals can accomplish this by walking 30 minutes every day.
肥胖是一个主要的健康问题，部分原因是缺乏身体活动。预防体重增加所需的运动量尚不清楚。
确定不同运动量和强度的运动训练的效果。
随机对照试验（1999年2月至2002年7月）。
从北卡罗来纳州达勒姆及其周边社区招募久坐不动、超重且患有轻度至中度血脂异常的40 - 65岁男性和女性。
为期八个月的运动计划，分为三组：（1）高运动量/高强度（热量相当于每周以65% - 80%的峰值耗氧量慢跑约20英里[32.0公里]）；（2）低运动量/高强度（相当于每周以65% - 80%的峰值耗氧量慢跑约12英里[19.2公里]），以及（3）低运动量/中等强度（相当于每周以40% - 55%的峰值耗氧量步行约12英里[19.2公里]）。建议受试者不要改变饮食，并鼓励他们维持体重。
体重、身体成分（通过皮褶厚度测量）和腰围。
在302名筛查的受试者中，182名符合标准并被随机分组，120名完成了研究。运动量与体重减轻量和脂肪量减少之间存在显著（P<0.05）的剂量反应关系。高运动量/高强度组比低运动量/中等强度组（分别为-0.9[1.8]和-2.0[2.6]）以及低运动量/高强度组（分别为-0.6[2.0]和-2.5[3.4]）和对照组（分别为+1.0[2.1]和+0.4[3.0]）显著减轻了更多的体重（以平均[标准差]千克计）和脂肪量（以平均[标准差]千克计）（分别为-2.9[2.8]和-4.8[3.0]）。两个低运动量组的改善均显著优于对照组，但彼此之间无差异。与对照组相比，所有运动组的腹部、最小腰围和臀围测量值均显著降低。任何组的饮食摄入量均无显著变化。
在不节食的超重受试者中，对照组体重增加，两个低运动量运动组体重和脂肪减少，高运动量组以剂量反应方式在体重和脂肪减少方面更多。这些发现强烈表明，在饮食无变化的情况下，需要更高的运动量来维持体重，并且超重对照组中观察到的正向热量不平衡很小，适度的运动即可将其逆转。大多数人每天步行30分钟就能做到这一点。
