Key result
Accumulated short bouts of exercise achieved similar improvements in cardiorespiratory fitness and oxidative stress compared to a single continuous 30-minute bout in sedentary male workers.
Why the study?
Do accumulated short bouts of exercise improve cardiovascular risk factors as effectively as a single long bout of exercise in sedentary male Japanese workers?
RCT (n=23)
Open-label
Computer-generated random numbers
No
Do accumulated short bouts of exercise improve cardiovascular risk factors as effectively as a single long bout of exercise in sedentary male Japanese workers?
Accumulated short bouts of exercise provide effective cardiovascular benefits, making it a practical option for busy sedentary workers to incorporate physical activity into their lifestyle.
Answers are grounded in this paper and cite their sources.
Supports accumulated bouts as practical alternative for time-poor workers; extends RCT evidence on flexible exercise dosing for fitness in sedentary men.
The aim of this study was to determine whether accumulated short bouts of exercise can achieve the same cardiovascular benefits as a single long bout of exercise in sedentary male Japanese workers and to compare the programs' relative effects on oxidative stress. Twenty-three sedentary male workers were randomly assigned into 2 different exercise programs: a Long-bout group, which performed a single period of continuous exercise (Long-bout group: 30 min × 1) 3 d per week, and a Short-bouts group, which performed 3 short bouts of exercise (Short-bouts group: 10 min × 3) 3 d per week. Cardiovascular risk factors, including the plasma thiobarbituric acid-reactive substances (TBARS) level, were examined at baseline and after both 10 and 20 wk. In the Long-bout group, waist circumference and maximum oxygen uptake (VO2max) significantly improved after 20 wk. The Short-bouts group demonstrated significant increases in VO2max after 10 weeks and in HDL-C after 20 wk. Plasma TBARS significantly decreased after 20 weeks in the Long-bout group and tended to decrease (but not significantly) in the Short-bouts group. These results indicate that accumulated short bouts of exercise are an effective option, especially for busy workers, for incorporating exercise into one's lifestyle.
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Eguchi et al. (2013) conducted an RCT in Sedentary lifestyle with cardiovascular risk factors (n=23). Accumulated short bouts of exercise vs. Single long bout of exercise (30 minutes, 1 time per day, 3 days per week at 50% VO2max) was evaluated on Change in maximum oxygen uptake (VO2max) at 20 weeks (mL/kg/min) (p=0.88). Accumulated short bouts of exercise achieved similar improvements in cardiorespiratory fitness and oxidative stress compared to a single continuous 30-minute bout in sedentary male workers.
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