TRAIN ONCE A DAY OR MORE SHORTER SESSIONS
FAT LOSE SEEMS TO BE THE SAMEStudy confirms that accumulating shorter sessions has same effect reducing blood fats. Would you rather exercise all at once, first thing in the morning and be done with it, or accumulate several sessions throughout the day, adding up to the same amount?
Evidence now indicates that your schedule can dictate the timing of your exercise sessions. If lowering triglyceride levels or blood fats is your goal, several short sessions may do the job as well as one long bout. "Building on already-documented research that linked lipid and lipoprotein profiles to heart disease risk, we knew that it was important to understand what types of interventions could lower blood fat levels after fatty meals," said Jason M.R. Gill, the principal researcher. The ACSM/Centers for Disease Control guidelines for exercise suggested that "short bouts could be just as effective as one long session, but there was little supporting evidence, so we developed a protocol to test this hypothesis." Eighteen physically active nonsmoking healthy males about 30 years old were selected. They undertook three preliminary tests: a submaximal incremental treadmill test, an oxygen uptake measurement, and a heart rate assessment. |
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Each subject participated in three main trials: a control trial, a continuous exercise trial, and an intermittent exercise trial. The trials were spaced at least five days apart, in a balanced crossover design. The day after the exercise or control trials, a fatty meal was given to each participant. A baseline venous blood sample was obtained from each subject prior to his eating the test meal, which consisted of cereal, fruit, chocolate, nuts and whipping cream. Then further blood samples were obtained at a half hour, then hourly thereafter up to six hours after eating. The blood was analyzed for triglycerides (blood fats), glucose, insulin, and nonesterified fatty acids. When triglycerides were compared after exercise, statistically and clinically comparable responses were seen in both the continuous and intermittent exercise trials. These results suggest that shorter, more frequent exercise sessions maybe as effective as longer sessions in controlling blood fats.
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Because the research subjects in this study were young and fairly active, a question arises as to whether short bouts of exercise can reduce blood fats in other populations. This study provides support for ACSM's current physical activity recommendations, but the results join a growing scientific literature indicating that shorter, more frequent physical activity and exercise sessions can be beneficial to health. Time need not be the psychological barrier any longer. This information supports the ability of the individual to choose short or long sessions and reap the benefits either way.
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