Mattar Lama, Farran Natali, Bakhour Dalal
Department of Natural Sciences-Nutrition Division, Lebanese American University, Beirut, Lebanon -
Department of Natural Sciences-Nutrition Division, Lebanese American University, Beirut, Lebanon.
J Sports Med Phys Fitness. 2017 Oct;57(10):1299-1304. doi: 10.23736/S0022-4707.16.06788-8. Epub 2017 Jan 13.
The 7-minute workout composed of aerobic and resistance exercises is becoming a very popular workout. It targets individuals with time constrains and low motivation to commit to lengthy and extensive workout programs. The objective of the study is to investigate if the 7-minute workout has a 6 week effect on body weight and composition.
The training group (N.=29, age 18-30) did the 7-minute workout 7 days a week during 6 weeks while the control group (N.=29) did not perform the workout. Measurements such as height, weight, body mass index, circumferences (middle upper arm, hip, and waist), blood pressure, heart rate, hand grip, and bioelectrical impedance were collected and recorded at week 1, 3 and 6.
Mean BMI was 24.4kg/m2 at week 1, 24.01kg/m2 at week 3 (P=0.003). Waist circumference decreased between week 1 and 3 (P=0.003) and week 6 (P=0.01) by 4 cm on average. Hip circumference followed the same trend between week 1 and week 3 (P=-0.001). There was a decrease in fat mass and % fat mass between week 1, 3, and 6 (P=0.001). No changes were noted for mid-upper arm circumference or hand grip.
The findings of this research show that even a very short duration workout affect the nutritional status in normal weight individuals who did not change any of their eating habits. This implies that even in normal weight individuals who perform the 7-minute workout, improvement through a decrease in waist circumference can be achieved thus leading to a better cardio-protective nutritional status. The 7 minutes workout can be a great solution for people to get started and to plan on continuing exercising, as it is simple and of minimal constraints.
由有氧运动和阻力训练组成的7分钟锻炼正成为一种非常流行的锻炼方式。它针对的是时间有限且缺乏动力去参与冗长而广泛锻炼计划的人群。本研究的目的是调查7分钟锻炼对体重和身体成分是否有为期6周的影响。
训练组（N = 29，年龄18 - 30岁）在6周内每周7天进行7分钟锻炼，而对照组（N = 29）不进行该锻炼。在第1周、第3周和第6周收集并记录身高、体重、体重指数、周长（上臂中部、臀部和腰部）、血压、心率、握力和生物电阻抗等测量数据。
第1周时平均体重指数为24.4kg/m²，第3周时为24.01kg/m²（P = 0.003）。腰围在第1周和第3周之间（P = 0.003）以及第1周和第6周之间（P = 0.01）平均减少了4厘米。臀围在第1周和第3周之间呈现相同趋势（P = -0.001）。第1周、第3周和第6周之间脂肪量和脂肪百分比有所下降（P = 0.001）。上臂中部周长或握力没有变化。
本研究结果表明，即使是非常短时间的锻炼也会影响体重正常且饮食习惯未改变的个体的营养状况。这意味着即使是进行7分钟锻炼的体重正常个体，也可以通过减小腰围来实现改善，从而获得更好的心脏保护营养状况。7分钟锻炼对于人们开始并计划持续锻炼来说可能是一个很好的解决方案，因为它简单且限制极小。
