1Exercise Science and Health Promotion, Healthy Lifestyles Research Center, Arizona State University, Phoenix, AZ; 2College of Nursing and Health Sciences, School of Health Sciences, Valdosta State University, Valdosta, GA; 3Departments of Kinesiology and Biology, Point Loma Nazarene University, San Diego, CA; and 4Department of Kinesiology, University of Texas at Arlington, Arlington, TX.
Med Sci Sports Exerc. 2017 Oct;49(10):2119-2130. doi: 10.1249/MSS.0000000000001315.
We examined the effects of interrupting prolonged sitting with multiple 2-min walking breaks or one 30-min continuous walking session on glucose control and ambulatory blood pressure (ABP).
Ten overweight/obese, physically inactive participants (five men; 32 ± 5 yr; BMI, 30.3 ± 4.6 kg·m) participated in this randomized four-trial crossover study, with each trial performed on a separate, simulated workday lasting 9 h: 1) 30 min of continuous moderate-intensity (30-min MOD) walking at 71% ± 4% HRmax; 2) 21 × 2 min bouts of moderate-intensity (2-min MOD) walking at 53% ± 5% HRmax, each performed every 20 min (42 min total); 3) 8 × 2 min bouts of vigorous-intensity (2-min VIG) walking at 79% ± 4% HRmax, each performed every hour (16 min total); 4) 9 h of prolonged sitting (SIT). Participants underwent continuous interstitial glucose monitoring and ABP monitoring during and after the simulated workday spent in the laboratory, with primary data analysis from 12:30 h to 07:00 h the next morning.
Compared with SIT (5.6 ± 1.1 mmol·L), mean 18.7-h glucose was lower during the 2-min MOD (5.2 ± 1.1 mmol·L) and 2-min VIG (5.4 ± 0.9 mmol·L) trials and mean 18.7-h glucose during the 30-min MOD trial (5.1 ± 0.8 mmol·L) was lower than all other trials (P < 0.001). Postprandial glucose was approximately 7% to 13% lower during all trials compared with SIT (P < 0.001), with 30-min MOD having the greatest effect. Only the 30-min MOD trial was effective in reducing systolic ABP from 12:30 to 07:00 h (119 ± 15 mm Hg) when compared with SIT (122 ± 16 mm Hg; P < 0.05).
Replacing sitting with 2-min MOD walking every 20 min or 2 min of vigorous-intensity walking every hour during a simulated workday reduced 18.7 h and postprandial glucose, but only 30-min MOD walking was effective for reducing both glucose and systolic ABP.
本研究旨在比较多次 2 分钟步行休息与一次 30 分钟连续步行对葡萄糖控制和动态血压（ABP）的影响。
10 名超重/肥胖、身体活动不足的参与者（5 名男性；32 ± 5 岁；BMI，30.3 ± 4.6 kg·m）参与了这项随机四交叉研究，每个试验在一个单独的、模拟的工作日中进行，持续 9 小时：1）以 71%±4%最大心率（HRmax）的速度进行 30 分钟的连续中等强度（30 分钟 MOD）步行；2）以 53%±5%HRmax 的速度进行 21 次 2 分钟中等强度（2 分钟 MOD）步行，每 20 分钟进行一次（共 42 分钟）；3）以 79%±4%HRmax 的速度进行 8 次 2 分钟高强度（2 分钟 VIG）步行，每小时进行一次（共 16 分钟）；4）9 小时久坐（SIT）。参与者在实验室中进行模拟工作日期间和之后接受连续间质葡萄糖监测和动态血压监测，主要数据分析时间为次日 07：00 至 12：30。
与 SIT（5.6±1.1mmol·L）相比，2 分钟 MOD（5.2±1.1mmol·L）和 2 分钟 VIG（5.4±0.9mmol·L）试验期间的平均 18.7 小时葡萄糖水平较低，30 分钟 MOD 试验期间的平均 18.7 小时葡萄糖水平（5.1±0.8mmol·L）低于其他所有试验（P<0.001）。与 SIT 相比，所有试验的餐后葡萄糖水平均降低了约 7%至 13%（P<0.001），其中 30 分钟 MOD 的效果最大。只有 30 分钟 MOD 试验在模拟工作日的 12：30 至 07：00 期间有效降低收缩压（SBP）（与 SIT 相比，119±15mmHg；P<0.05）。
在模拟工作日期间，每隔 20 分钟进行 2 分钟 MOD 步行或每隔 1 小时进行 2 分钟高强度步行代替久坐，可降低 18.7 小时和餐后血糖，但只有 30 分钟 MOD 步行可有效降低葡萄糖和收缩压。
