晨练可减少女性腹部脂肪并降低血压；晚练可增强女性肌肉性能并降低男性血压。
Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.
作者信息
Arciero Paul J, Ives Stephen J, Mohr Alex E, Robinson Nathaniel, Escudero Daniela, Robinson Jake, Rose Kayla, Minicucci Olivia, O'Brien Gabriel, Curran Kathryn, Miller Vincent J, He Feng, Norton Chelsea, Paul Maia, Sheridan Caitlin, Beard Sheriden, Centore Jessica, Dudar Monique, Ehnstrom Katy, Hoyte Dakembay, Mak Heather, Yarde Aaliyah
机构信息
Human Nutrition and Metabolism Laboratory, Department of Health and Human Physiological Sciences, Skidmore College, Saratoga Springs, NY, United States.
College of Health Solutions, Arizona State University, Phoenix, AZ, United States.
出版信息
Front Physiol. 2022 May 31;13:893783. doi: 10.3389/fphys.2022.893783. eCollection 2022.
The ideal exercise time of day (ETOD) remains elusive regarding simultaneous effects on health and performance outcomes, especially in women. Given known sex differences in response to exercise training, this study quantified health and performance outcomes in separate cohorts of women and men adhering to different ETOD. Thirty exercise-trained women (BMI = 24 ± 3 kg/m; 42 ± 8 years) and twenty-six men (BMI = 25.5 ± 3 kg/m; 45 ± 8 years) were randomized to multimodal ETOD in the morning (0600-0800 h, AM) or evening (1830-2030 h, PM) for 12 weeks and analyzed as separate cohorts. Baseline (week 0) and post (week 12) muscular strength (1-RM bench/leg press), endurance (sit-ups/push-ups) and power (squat jumps, SJ; bench throws, BT), body composition (iDXA; fat mass, FM; abdominal fat, Abfat), systolic/diastolic blood pressure (BP), respiratory exchange ratio (RER), profile of mood states (POMS), and dietary intake were assessed. Twenty-seven women and twenty men completed the 12-week intervention. No differences at baseline existed between groups (AM vs PM) for both women and men cohorts. In women, significant interactions ( < 0.05) existed for 1RM bench (8 ± 2 vs 12 ± 2, ∆kg), pushups (9 ± 1 vs 13 ± 2, ∆reps), BT (10 ± 6 vs 45 ± 28, ∆watts), SJ (135 ± 6 vs 39 ± 8, ∆watts), fat mass (-1.0 ± 0.2 vs -0.3 ± 0.2, ∆kg), Abfat (-2.6 ± 0.3 vs -0.9 ± 0.5, ∆kg), diastolic (-10 ± 1 vs-5 ± 5, ∆mmHg) and systolic (-12.5 ± 2.7 vs 2.3 ± 3, mmHg) BP, AM vs PM, respectively. In men, significant interactions ( < 0.05) existed for systolic BP (-3.5 ± 2.6 vs -14.9 ± 5.1, ∆mmHg), RER (-0.01 ± 0.01 vs -0.06 ± 0.01, ∆VCO/VO), and fatigue (-0.8 ± 2 vs -5.9 ± 2, ∆mm), AM vs PM, respectively. Macronutrient intake was similar among AM and PM groups. Morning exercise (AM) reduced abdominal fat and blood pressure and evening exercise (PM) enhanced muscular performance in the women cohort. In the men cohort, PM increased fat oxidation and reduced systolic BP and fatigue. Thus, ETOD may be important to optimize individual exercise-induced health and performance outcomes in physically active individuals and may be independent of macronutrient intake.
关于一天中理想的运动时间（ETOD）对健康和运动表现的同时影响，目前仍不明确，尤其是在女性中。考虑到已知的运动训练反应中的性别差异，本研究对遵循不同ETOD的女性和男性分组队列的健康和运动表现结果进行了量化。30名受过运动训练的女性（BMI = 24 ± 3 kg/m；42 ± 8岁）和26名男性（BMI = 25.5 ± 3 kg/m；45 ± 8岁）被随机分为上午（06:00 - 08:00，AM）或晚上（18:30 - 20:30，PM）进行多模式ETOD训练12周，并作为独立队列进行分析。评估了基线（第0周）和训练后（第12周）的肌肉力量（1次最大重复量卧推/腿举）、耐力（仰卧起坐/俯卧撑）和功率（深蹲跳，SJ；卧推投掷，BT）、身体成分（双能X线吸收法；脂肪量，FM；腹部脂肪，Abfat）、收缩压/舒张压（BP）、呼吸交换率（RER）、情绪状态剖面图（POMS）和饮食摄入量。27名女性和20名男性完成了12周的干预。在女性和男性队列中，两组（AM组与PM组）在基线时均无差异。在女性中，1次最大重复量卧推（8 ± 2对12 ± 2，∆kg）、俯卧撑（9 ± 1对13 ± 2，∆次）、BT（10 ± 6对45 ± 28，∆瓦）、SJ（135 ± 6对39 ± 8，∆瓦）、脂肪量（-1.0 ± 0.2对-0.3 ± 0.2，∆kg）、Abfat（-2.6 ± 0.3对-0.9 ± 0.5，∆kg）、舒张压（-10 ± 1对-5 ± 5，∆mmHg）和收缩压（-12.5 ± 2.7对2.3 ± 3，mmHg），AM组与PM组之间分别存在显著交互作用（< 0.05）。在男性中，收缩压（-3.5 ± 2.6对-14.9 ± 5.1，∆mmHg）、RER（-0.01 ± 0.01对-0.06 ± 0.01，∆VCO/VO）和疲劳（-0.8 ± 2对-5.9 ± 2，∆mm），AM组与PM组之间分别存在显著交互作用（< 0.05）。AM组和PM组之间的宏量营养素摄入量相似。在女性队列中，晨练（AM）减少了腹部脂肪和血压，而晚练（PM）增强了肌肉表现。在男性队列中，PM增加了脂肪氧化，降低了收缩压和疲劳感。因此，ETOD对于优化体育锻炼个体中运动诱导的健康和运动表现结果可能很重要，并且可能与宏量营养素摄入量无关。
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