运动持续时间和强度对超重,久坐不动妇女减肥的影响:一项随机试验
John M Jakicic1, Bess H Marcus, Kara I Gallagher
1University of Pittsburgh, Physical Activity and Weight Management Research Center, Pittsburgh, PA 15261, USA. jjakicic@pitt.edu
JAMA
|September 11, 2003
概括
较高的运动持续时间和强度与饮食相结合,导致显著的体重减轻和改善心肺呼吸能力. 然而,在久坐不动的女性中,没有一个特定的运动方案在12个月内被证明是优越的.
科学领域:
- 运动生理学 运动生理学
- 体重管理 体重管理
- 心脏和呼吸系统的健康
背景情况:
- 更高的运动持续时间和强度可能与改善的长期减肥有关.
- 久坐不动的人经常在体重控制和健身方面扎.
研究的目的:
- 为了比较不同运动持续时间和强度对12个月减肥的影响.
- 评估不同运动参数对心肺呼吸能力的影响.
主要方法:
- 一项随机试验,涉及201名久坐不动的女性 (平均BMI为32.6) 在体重控制计划中.
- 参与者被分配到4组,运动强度 (中度与剧烈) 和持续时间 (中度与高,目标1000-2000千卡/周) 不同.
- 所有参与者都遵循卡路里限制饮食 (1200-1500千卡/天),并控制脂肪摄入 (20-30%).
主要成果:
- 在12个月后,在所有运动组中观察到显著的体重减轻 (范围为6.3-8.9公斤) 和心肺健康改善 (13.5%-22.0%).
- 不同的运动持续时间和强度组之间没有发现体重减轻或健身增长的统计学上显著差异.
- 后期分析表明,体重减轻与每周总体炼量有关,每周≥200分钟产生最大效果 (13.6%的体重减轻).
结论:
- 将卡路里限制饮食与定期炼相结合,可以有效地促进显著的体重减轻,并提高久坐不动,超重妇女的心肺呼吸能力.
- 在这项研究中,运动持续时间和强度的任何特定组合都没有显示出对减肥或健身结果的优异影响.
- 达到每周至少150-200分钟的运动似乎是最大化减肥效益的关键.
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