Department of Health Development, Institute of Industrial Ecological Sciences, University of Occupational and Environmental Health, Japan.
Ind Health. 2013;51(6):563-71. doi: 10.2486/indhealth.2013-0023. Epub 2013 Jul 26.
The aim of this study was to determine whether accumulated short bouts of exercise can achieve the same cardiovascular benefits as a single long bout of exercise in sedentary male Japanese workers and to compare the programs' relative effects on oxidative stress. Twenty-three sedentary male workers were randomly assigned into 2 different exercise programs: a Long-bout group, which performed a single period of continuous exercise (Long-bout group: 30 min × 1) 3 d per week, and a Short-bouts group, which performed 3 short bouts of exercise (Short-bouts group: 10 min × 3) 3 d per week. Cardiovascular risk factors, including the plasma thiobarbituric acid-reactive substances (TBARS) level, were examined at baseline and after both 10 and 20 wk. In the Long-bout group, waist circumference and maximum oxygen uptake (VO2max) significantly improved after 20 wk. The Short-bouts group demonstrated significant increases in VO2max after 10 weeks and in HDL-C after 20 wk. Plasma TBARS significantly decreased after 20 weeks in the Long-bout group and tended to decrease (but not significantly) in the Short-bouts group. These results indicate that accumulated short bouts of exercise are an effective option, especially for busy workers, for incorporating exercise into one's lifestyle.
本研究旨在确定在久坐的日本男性工人中，短时间的累积运动是否可以达到与单次长时间运动相同的心血管益处，并比较这两种方案对氧化应激的相对影响。23 名久坐的男性工人被随机分配到 2 种不同的运动方案中：长时程组，每周进行 3 天，每天进行一次连续运动（长时程组：30 分钟×1）；短时程组，每周进行 3 天，每天进行 3 次短时间运动（短时程组：10 分钟×3）。在基线和 10 周及 20 周后，检查了心血管危险因素，包括血浆硫代巴比妥酸反应物质（TBARS）水平。在长时程组中，20 周后腰围和最大摄氧量（VO2max）显著改善。在短时程组中，VO2max 在 10 周后显著增加，HDL-C 在 20 周后增加。长时程组的血浆 TBARS 在 20 周后显著下降，短时程组的血浆 TBARS 则呈下降趋势（但无统计学意义）。这些结果表明，累积的短时间运动是一种有效的选择，尤其是对于忙碌的工人，将运动融入生活方式。
