Haskell William L, Lee I-Min, Pate Russell R, Powell Kenneth E, Blair Steven N, Franklin Barry A, Macera Caroline A, Heath Gregory W, Thompson Paul D, Bauman Adrian
Stanford University, USA.
Circulation. 2007 Aug 28;116(9):1081-93. doi: 10.1161/CIRCULATIONAHA.107.185649. Epub 2007 Aug 1.
In 1995 the American College of Sports Medicine and the Centers for Disease Control and Prevention published national guidelines on Physical Activity and Public Health. The Committee on Exercise and Cardiac Rehabilitation of the American Heart Association endorsed and supported these recommendations. The purpose of the present report is to update and clarify the 1995 recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health. Development of this document was by an expert panel of scientists, including physicians, epidemiologists, exercise scientists, and public health specialists. This panel reviewed advances in pertinent physiologic, epidemiologic, and clinical scientific data, including primary research articles and reviews published since the original recommendation was issued in 1995. Issues considered by the panel included new scientific evidence relating physical activity to health, physical activity recommendations by various organizations in the interim, and communications issues. Key points related to updating the physical activity recommendation were outlined and writing groups were formed. A draft manuscript was prepared and circulated for review to the expert panel as well as to outside experts. Comments were integrated into the final recommendation.
To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. [I (A)] Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. [IIa (B)] For example, a person can meet the recommendation by walking briskly for 30 min twice during the week and then jogging for 20 min on two other days. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes. [I (B)] Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week. [IIa (A)] Because of the dose-response relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. [I (A)]
1995年，美国运动医学学院和疾病控制与预防中心发布了关于身体活动与公共卫生的国家指南。美国心脏协会运动与心脏康复委员会认可并支持了这些建议。本报告的目的是更新和阐明1995年关于健康成年人改善和维持健康所需的身体活动类型和量的建议。本文件由一个专家小组制定，成员包括医生、流行病学家、运动科学家和公共卫生专家。该小组审查了相关生理、流行病学和临床科学数据的进展，包括自1995年发布原始建议以来发表的主要研究文章和综述。小组考虑的问题包括与身体活动和健康相关的新科学证据、在此期间各组织的身体活动建议以及沟通问题。概述了与更新身体活动建议相关的要点，并成立了撰写小组。起草了一份手稿并分发给专家小组以及外部专家进行审查。意见被纳入最终建议。
为促进和维持健康，所有18至65岁的健康成年人需要每周5天进行至少30分钟的中等强度有氧运动（耐力运动），或每周3天进行至少20分钟的高强度有氧运动。[I（A）]可以进行中等强度和高强度活动的组合来满足这一建议。[IIa（B）]例如，一个人可以通过在一周内两次轻快步行30分钟，然后在另外两天慢跑20分钟来满足建议。中等强度的有氧运动通常相当于轻快步行，会明显加快心率，可以通过每次持续10分钟或更长时间的运动累积达到至少30分钟。[I（B）]高强度活动以慢跑为例，会导致呼吸急促和心率大幅增加。此外，每个成年人每周至少应进行两天能够维持或增强肌肉力量和耐力的活动。[IIa（A）]由于身体活动与健康之间存在剂量反应关系，希望进一步提高个人身体素质、降低慢性病和残疾风险或预防不健康体重增加的人，超出建议的身体活动最小量可能会有好处。[I（A）]
