Chung JinWook, Kim KwangJun, Hong Jeeyoung, Kong Hyoun-Joong
Sport Culture Science Department, Dongguk University-Seoul, 30, Pildong-ro 1-gil, Jung-gu, Seoul, 04620, Republic of Korea.
Sports Science Department, Korea Instiute of Sports Science, 727 Hwarang-ro, Nowon-gu, Seoul, 01794, Republic of Korea.
BMC Womens Health. 2017 Aug 22;17(1):65. doi: 10.1186/s12905-017-0421-z.
Many people, although they may recognise the positive effects of exercise, do not exercise regularly owing to lack of time. This study aimed to investigate the effects of prolonged single-session exercise and multiple short sessions of exercise on the risk of metabolic syndrome and the atherogenic index in middle-aged obese women.
Thirty-six participants were divided into the single-session group, multiple-session group, and control group. The single-session group engaged in one session of treadmill exercise for 30 min a day; the multiple-session group had three sessions of 10 min a day. Both groups exercised 3 days/week for 12 weeks. The control group did not perform any exercise.
The single-session group showed decreases in weight (0.97 kg [95% C.I. = 0.09-1.83], p < .05), body mass index (0.43 kg/m [95% C.I. = 0.03-0.81], p < .05), and fat mass (1.65 kg, [95% C.I. = 0.78-2.51], p < .01). Systolic blood pressure dropped in the single-session group (6.66 mmHg, [95% C.I. = 1.44-11.88], p < .05), and diastolic blood pressure dropped in the multiple-session group (3.38 mmHg, [95% C.I. = 1.44-5.88], p < .01). High-density lipoprotein cholesterol rose in the single-session group (4.08 mg/dL, [95% C.I. = -8.08-(-)0.07], p < .05) and dropped in the control group (10.75 mg/dL [95% C.I. = 1.95-19.54], p < .01). According to post hoc analysis, high-density lipoprotein cholesterol increased more in the single-session group than the control group (95% C.I. = 0.61-21.88, p < .05). Glucose levels decreased in both the single-session group (16 mg/dL [95% C.I. = 5.64-26.35], p < .01) and the multiple-session group (12.16 mg/dL, [95% C.I. = 2.18-22.14], p < .05). Waist circumference decreased in the single-session group (2.65 cm [95% C.I. = 1.46-3.83], p < .001) and multiple-session group (2.04 cm, [95% C.I. = 1.51-2.73], p < .001). Low-density lipoprotein cholesterol levels rose in both the multiple-session group (-15.79 mg/dL [95% C.I. = -34.24-(-)3.78], p < .05) and the control group (-22.94 mg/dL [95% C.I. = -44.63-(-)1.24], p < .05). The atherogenic index increased in the control group (-1.06 [95% C.I. = -1.69-(-)0.41], p < .01).
The findings indicate that prolonged exercise is superior to multiple short sessions for improving the risk of metabolic syndrome and the atherogenic index in middle-aged obese women. However, multiple short sessions can be recommended as an alternative to prolonged exercise when the goal is to decrease blood glucose or waist circumference.
许多人虽然可能认识到运动的积极作用，但由于缺乏时间而不经常运动。本研究旨在调查长时间单次运动和多次短时间运动对中年肥胖女性代谢综合征风险和动脉粥样硬化指数的影响。
36名参与者被分为单次运动组、多次运动组和对照组。单次运动组每天进行一次30分钟的跑步机运动；多次运动组每天进行三次每次10分钟的运动。两组均每周运动3天，共12周。对照组不进行任何运动。
单次运动组体重下降（0.97千克[95%置信区间=0.09 - 1.83]，p <.05）、体重指数下降（0.43千克/米[95%置信区间=0.03 - 0.81]，p <.05）、脂肪量下降（1.65千克，[95%置信区间=0.78 - 2.51]，p <.01）。单次运动组收缩压下降（6.66毫米汞柱，[95%置信区间=1.44 - 11.88]，p <.05），多次运动组舒张压下降（3.38毫米汞柱，[95%置信区间=1.44 - 5.88]，p <.01）。单次运动组高密度脂蛋白胆固醇升高（4.08毫克/分升，[95%置信区间=-8.08 - (-)0.07]，p <.05），对照组下降（10.75毫克/分升[95%置信区间=1.95 - 19.54]，p <.01）。根据事后分析，单次运动组高密度脂蛋白胆固醇升高幅度大于对照组（95%置信区间=0.61 - 21.88，p <.05）。单次运动组和多次运动组血糖水平均下降（单次运动组16毫克/分升[95%置信区间=5.64 - 26.35]，p <.01；多次运动组12.16毫克/分升，[95%置信区间=2.18 - 22.14]，p <.05）。单次运动组腰围下降（2.65厘米[95%置信区间=1.46 - 3.83]，p <.001），多次运动组腰围下降（2.04厘米，[95%置信区间=1.51 - 2.73]，p <.001）。多次运动组和对照组低密度脂蛋白胆固醇水平均升高（多次运动组-15.79毫克/分升[95%置信区间=-34.24 - (-)3.78]，p <.05；对照组-22.94毫克/分升[95%置信区间=-44.63 - (-)1.24]，p <.05）。对照组动脉粥样硬化指数升高（-1.06[95%置信区间=-1.69 - (-)0.41]，p <.01）。
研究结果表明，对于改善中年肥胖女性的代谢综合征风险和动脉粥样硬化指数，长时间运动优于多次短时间运动。然而，当目标是降低血糖或腰围时，多次短时间运动可作为长时间运动的替代方案。
