Foulds Heather J A, Bredin Shannon S D, Charlesworth Sarah A, Ivey Adam C, Warburton Darren E R
Cardiovascular Physiology and Rehabilitation Laboratory, University of British Columbia, Vancouver, Canada.
Eur J Appl Physiol. 2014 Aug;114(8):1563-71. doi: 10.1007/s00421-014-2887-9. Epub 2014 Apr 27.
The health benefits of exercise are well established. However, the relationship between exercise volume and intensity and health benefits remains unclear, particularly the benefits of low-volume and intensity exercise.
The primary purpose of this investigation was, therefore, to examine the dose-response relationship between exercise volume and intensity with derived health benefits including volumes and intensity of activity well below international recommendations.
Generally healthy, active participants (n = 72; age = 44 ± 13 years) were assigned randomly to control (n = 10) or one of five 13-week exercise programs: (1) 10-min brisk walking 1×/week (n = 10), (2) 10-min brisk walking 3×/week (n = 10), (3) 30-min brisk walking 3×/week (n = 18), (4) 60-min brisk walking 3×/week (n = 10), and (5) 30-min running 3×/week (n = 14), in addition to their regular physical activity. Health measures evaluated pre- and post-training including blood pressure, body composition, fasting lipids and glucose, and maximal aerobic power (VO2max).
Health improvements were observed among programs at least 30 min in duration, including body composition and VO2max: 30-min walking 28.8-34.5 mL kg(-1) min(-1), 60-min walking 25.1-28.9 mL kg(-1) min(-1), and 30-min running 32.4-36.4 mL kg(-1) min(-1). The greater intensity running program also demonstrated improvements in triglycerides.
In healthy active individuals, a physical activity program of at least 30 min in duration for three sessions/per week is associated with consistent improvements in health status.
运动对健康的益处已得到充分证实。然而，运动量和强度与健康益处之间的关系仍不明确，尤其是低运动量和低强度运动的益处。
因此，本研究的主要目的是探讨运动量和强度与所获得的健康益处之间的剂量反应关系，包括远低于国际建议的活动量和强度。
将一般健康、活跃的参与者（n = 72；年龄 = 44 ± 13岁）随机分为对照组（n = 10）或五个为期13周的运动项目之一：（1）每周1次10分钟快走（n = 10），（2）每周3次10分钟快走（n = 10），（3）每周3次30分钟快走（n = 18），（4）每周3次60分钟快走（n = 10），以及（5）每周3次30分钟跑步（n = 14），此外他们还进行常规体育活动。在训练前后评估健康指标，包括血压、身体成分、空腹血脂和血糖以及最大有氧能力（最大摄氧量）。
在持续时间至少为30分钟的运动项目中观察到了健康改善，包括身体成分和最大摄氧量：30分钟步行增加28.8 - 34.5毫升·千克⁻¹·分钟⁻¹，60分钟步行增加25.1 - 28.9毫升·千克⁻¹·分钟⁻¹，30分钟跑步增加32.4 - 36.4毫升·千克⁻¹·分钟⁻¹。强度更大的跑步项目还显示甘油三酯有所改善。
在健康活跃的个体中，每周进行三次、每次持续至少30分钟的体育活动计划与健康状况的持续改善相关。
