研究发现,短期、频繁的锻炼会提高不活动成年人的心脏和肌肉健康度。 Short, frequent exercise bursts boost heart and muscle fitness in inactive adults, study finds.

BMJ体育医学的一项新研究发现,短期、频繁的锻炼——所谓的“锻炼零食”——能够显著改善心脏和肌肉健康,特别是对不活跃的成年人而言。 Brief, frequent exercise sessions—called "exercise snacks"—can significantly improve heart and muscle fitness, especially for inactive adults, a new study in BMJ Sports Medicine finds. 研究人员分析了11项研究的数据,其中包括多个国家的400多名大部分是不运动的成年人,发现每周多次进行2到5分钟的中等到强度运动 (如爬楼梯或太极拳) 会使65岁以下的人心肺健康明显提高,而老年人则能提高肌肉耐力. Analyzing data from 11 trials with over 400 mostly sedentary adults across multiple countries, researchers discovered that two to five-minute bursts of moderate-to-vigorous activity—like stair climbing or tai chi—performed several times a week led to measurable gains in cardiorespiratory fitness for those under 65 and improved muscular endurance in older adults. 由于83%的遵守率,常规做法证明是可行和可持续的。 With 83% adherence, the routine proved feasible and sustainable. 虽然在血压、胆固醇或身体构成方面没有观察到任何重大变化,但专家说,身体健康状况的改善是有意义的,有助于减少长期疾病风险。 While no major changes in blood pressure, cholesterol, or body composition were observed, experts say the improvements in fitness are meaningful and can help reduce long-term disease risk. 利用短期、灵活运动中断作为开始和保持体育活动的有效方式,对调查结果提供支持。 The findings support using short, flexible movement breaks as an effective way to start and maintain physical activity.