Magutah Karani, Thairu Kihumbu, Patel Nilesh
Medical Physiology, Moi University School of Medicine, Eldoret, Kenya.
Medical Physiology, University of Nairobi, Nairobi, Kenya.
BMJ Open Sport Exerc Med. 2020 Feb 28;6(1):e000672. doi: 10.1136/bmjsem-2019-000672. eCollection 2020.
To investigate effect of <10 min moderate intensity exercise on cardiovascular function and maximal oxygen consumption ( Omax) among sedentary adults.
We studied 53 sedentary urbanites aged ≥50 years, randomised into: (1) male (M) and (2) female (F) undertaking three short-duration exercise (5-10 min) daily, and (3) male (M) and (4) female (F) exercising 30-60 min 3-5 days weekly. Resting systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate and Omax were measured at baseline and 8 weekly for 24 weeks.
At baseline, 50% M, 61.5% M, 53.8% F and 53.8% F had SBP ≥120 mm Hg, and 14.3% M, 53.8% M, 23.1% F and 38.5% F had DBP ≥80 mm Hg. At 24 weeks, where SBP remained ≥120 mm Hg, values decreased from 147±19.2 to 132.3±9.6 mm Hg (50% of M), from 144±12.3 to 128±7.0 mm Hg (23.1% of M), from 143.1±9.6 to 128.0±7.0 mm Hg (53.8% of F) and from 152.3±23.7 to 129±3.7 mm Hg (30.8% of F). For DBP ≥80 mm Hg, M and F percentages maintained, but values decreased from 101±15.6 to 84.5±0.7 mm Hg (M) and 99.0±3.6 to 87.7±4.9 mm Hg (F). In M and F, percentage with DBP ≥80 mm Hg dropped to 15.4% (86.1±6.5 to 82.5±3.5 mm Hg) and (91.4±5.3 to 83.5±0.71 mm Hg). Omax increased from 26.1±4.4 to 32.0±6.2 for M, from 25.8±5.1 to 28.8±5.4 for M (group differences p=0.02), from 20.2±1.8 to 22.7±2.0 for F and from 21.2±1.9 to 24.2±2.7 for F (groups differences p=0.38).
Accumulated moderate intensity exercise bouts of <10 min confer similar-to-better cardiovascular and Omax improvements compared with current recommendations among sedentary adults.
研究10分钟以内的中等强度运动对久坐不动的成年人心血管功能和最大摄氧量（ Omax）的影响。
我们对53名年龄≥50岁的久坐不动的城市居民进行了研究，将他们随机分为：（1）男性（M）组和（2）女性（F）组，每天进行三次短时间运动（5 - 10分钟）；以及（3）男性（M）组和（4）女性（F）组，每周3 - 5天进行30 - 60分钟的运动。在基线时以及之后的24周内，每8周测量一次静息收缩压（SBP）、舒张压（DBP）、心率和 Omax。
在基线时，50%的男性、61.5%的男性、53.8%的女性和53.8%的女性收缩压≥120 mmHg，14.3%的男性、53.8%的男性、23.1%的女性和38.5%的女性舒张压≥80 mmHg。在24周时，收缩压仍≥120 mmHg的人群中，数值从147±19.2降至132.3±9.6 mmHg（男性中的50%），从144±12.3降至128±7.0 mmHg（男性中的23.1%），从143.1±9.6降至128.0±7.0 mmHg（女性中的53.8%），从152.3±23.7降至129±3.
7 mmHg（女性中的30.8%）。对于舒张压≥80 mmHg的情况，男性和女性的比例保持不变，但数值从101±15.6降至84.5±0.7 mmHg（男性），从99.0±3.6降至87.7±4.9 mmHg（女性）。在男性和女性中，舒张压≥80 mmHg的比例降至15.4%（从86.1±6.5降至82.5±3.5 mmHg）和（从91.4±5.3降至83.5±0.71 mmHg）。男性的 Omax从26.1±4.4增加到32.0±6.2，男性（组间差异p = 0.02）从25.8±5.1增加到28.8±5.4，女性从20.2±1.8增加到22.7±2.0，女性从21.2±1.9增加到24.2±2.7（组间差异p = 0.38）。
与目前针对久坐不动成年人的建议相比，累积时长小于10分钟的中等强度运动回合能带来相似甚至更好的心血管功能改善和最大摄氧量提升。
