Murphy Marie H, Murtagh Elaine M, Boreham Colin Ag, Hare Lesley G, Nevill Alan M
Sport and Exercise Sciences Research Institute, University of Ulster, Northern Ireland, UK.
BMC Public Health. 2006 May 22;6:136. doi: 10.1186/1471-2458-6-136.
A significant proportion of Europeans do not meet the recommendations for 30 mins of physical activity 5 times per week. Whether lower frequency, moderate intensity exercise alters cardiovascular disease (CVD) risk has received little attention. This study examined the effects of 45 minutes self-paced walking, 2 d. wk(-1) on aerobic fitness, blood pressure (BP), body composition, lipids and C-Reactive Protein (CRP) in previously sedentary civil servants.
37 subjects (24 women) aged 41.5 +/- 9.3 years were randomly assigned to either two 45 minute walks per week (walking group) or no training (control group). Aerobic fitness, body composition, blood pressure (BP), CRP and lipoprotein variables were measured at baseline and following 8 weeks. Steps counts were measured at baseline and during weeks 4 and 8 of the intervention.
Compared to the control group, the walking group showed a significant reduction in systolic BP and maintained body fat levels (P < 0.05). There were no changes other risk factors. Subjects took significantly more steps on the days when prescribed walking was performed (9303 +/- 2665) compared to rest days (5803 +/- 2749; P < 0.001).
These findings suggest that walking twice per week for 45 minutes at approximately 62% HRmax, improves activity levels, reduces systolic BP and prevents an increase in body fat in previously sedentary adults. This walking prescription, however, failed to induce significant improvements in other markers of cardiovascular disease risk following eight weeks of training.
相当一部分欧洲人未达到每周进行5次、每次30分钟体育锻炼的建议标准。较低频率的中等强度运动是否会改变心血管疾病（CVD）风险，这一点很少受到关注。本研究调查了每周2天、每次45分钟的自主节奏步行对久坐不动的公务员的有氧适能、血压（BP）、身体成分、血脂和C反应蛋白（CRP）的影响。
37名年龄在41.5±9.3岁的受试者（24名女性）被随机分为两组，一组每周进行两次45分钟的步行（步行组），另一组不进行训练（对照组）。在基线时以及8周后测量有氧适能、身体成分、血压（BP）、CRP和脂蛋白变量。在基线时以及干预的第4周和第8周测量步数。
与对照组相比，步行组的收缩压显著降低，身体脂肪水平保持不变（P<0.05）。其他风险因素没有变化。与休息日（5803±2749；P<0.001）相比，受试者在规定步行日的步数显著增加（9303±2665）。
这些发现表明，对于之前久坐不动的成年人，每周两次、每次45分钟、心率约为最大心率62%的步行，可提高活动水平，降低收缩压，并防止身体脂肪增加。然而，经过8周的训练，这种步行方案未能使心血管疾病风险的其他指标有显著改善。
