Intermittent exercise better than continuous

[3XL]

Intermittent exercise better than continuous


6 September 2004

The benefits of physical activity are well documented but debate
continues over the level and intensity. Is continuos exercise more
effective than intermittent activity?

The latest American research suggests that intermittent exercise is more
effective at lowering triglyceride (a type of fat in the bloodstream, which
generally increase after meals) levels in the bloodstream than continuous
exercise.

Researchers from the University of Missouri in Columbia studied a group
of inactive subjects (7 males and 11 females), with average age 25
years, and looked at triglyceride levels following meals, with and without
exercise over a three-day period.

On the first day they ate a high-fat meal but didn’t exercise, on the
second day they ate a high-fat meal following a session of continuous
exercise and on the third day they ate a high-fat meal following a session
of intermittent exercise.

The intermittent exercise involved three 10-minute bouts separated by
20-minute rest periods.

Writing in the August issue of Medicine and Science in Sports and
Exercise, the researchers found that peak triglyceride levels were
reduced by 27% in the subjects who engaged in intermittent exercise
before eating a high-fat meal; while continuous exercise reduced
triglyceride levels by 15%.

There was no significant changes in the levels of other blood fats,
including total cholesterol and HDL (‘good’ cholesterol).

Regular exercise is an important aspect of a healthy lifestyle and for the
prevention of heart disease, type 2 diabetes and obesity.
Recommendations for aerobic exercise have generally been to exercise
continuously for 20 to 60 minutes at a moderate to vigorous intensity at
least 3 days per week.

Research has also shown that multiple bouts of exercise that accumulate
to 30 minutes per day (such as 3 x 10-minute exercise sessions) can also
provide health benefits.

The message from the University of Missouri study is that if you are
exercising for 30 minutes a day, it doesn’t need to be all at once and a
few short bouts of exercise may in fact be better for lowering triglyceride
levels.

Source: Thomas et al. Single Sessions of Intermittent and Continuous
Exercise and Postprandial Lipemia. Medicine & Science in Sports &
Exercise 2004; 36(8); 1364-1371.


Single Sessions of Intermittent and Continuous Exercise and Postprandial Lipemia.

Medicine & Science in Sports & Exercise. 36(8):1364-1371, August 2004.
ALTENA, THOMAS S. 1; MICHAELSON, JODY L. 2; BALL, STEVEN D. 2; THOMAS, TOM R. 2

Abstract:
ALTENA, T. S., J, L. MICHAELSON, S. D. BALL, and T. R. THOMAS. Single Sessions of Intermittent and Continuous Exercise and Postprandial Lipemia. Med. Sci. Sports Exerc., Vol. 36, No. 8, pp. 1364-1371, 2004.

Purpose: This study compared the effects of continuous (CON-EX) and intermittent (INT-EX) exercise on postprandial lipemia (PPL).

Methods: Subjects were 18 inactive males (N = 7) and females (N = 11), aged 25 +/- 1.8 yr (mean +/- SE), [latin capital V with dot above]O2max 38.4 +/- 1.5 (mL[middle dot]kg-1[middle dot]min-1), and BMI 23.2 +/- 0.8 (kg[middle dot]m-2). After 48-h activity and 24-h dietary control periods, subjects consumed a high-fat meal (HFM) containing 1.5 g fat (88% of calories), 0.05 g protein, and 0.4 g carbohydrate per kilogram body weight for three trials: no exercise (NOEX), CON-EX, and INT-EX. Both exercise trials consisted of 30 min of treadmill running at 60% [latin capital V with dot above]O2max. INT-EX was conducted in a single session of three bouts, each lasting 10 min and separated by a 20-min rest period. Blood was collected before the HFM (0 h) and at 2, 4, 6, and 8 h post-HFM. Exercise trials were completed 12 h before the HFM. Trials were separated by 7-10 d and were performed in random order.

Results: Plasma analysis indicated TG incremental area under the curve (AUCI) and TG incremental peak (PeakI) were significantly lower in INT-EX compared with NOEX, but CON-EX was not different from INT-EX or NOEX. Compared with females, males had significantly higher AUCI and PeakI in both exercise trials, but genders were not different in the NOEX trial. No difference was discovered among trials in high density lipoprotein (HDL)Total-C, HDL2-C, and HDL3-C, or fasting total cholesterol (TC) or fasting TC:HDL ratio. Females had higher fasting HDLTotal-C, HDL2-C, and HDL3-C compared with males. No gender or trial difference was found for fasting TC or TC:HDL ratio.

Conclusions: Our data suggest that a single bout of INT-EX is more effective than CON-EX for lowering PPL as compared with NOEX in inactive, normolipidemic individuals.

(C)2004The American College of Sports Medicine

Medicine & Science in Sports & Exercise - Abstract: Volume 36(8) August 2004 p 1364-1371 Single Sessions of Intermittent and Continuous Exercise and Postprandial Lipemia.





Postprandial lipemia: effects of intermittent versus continuous exercise.

Medicine & Science in Sports & Exercise. 30(10):1515-1520, October 1998.
GILL, JASON M. R.; MURPHY, MARIE H.; HARDMAN, ADRIANNE E.

Abstract:
Postprandial lipemia: effects of intermittent versus continuous exercise. Med. Sci. Sports Exerc., Vol. 30, No. 10, pp. 1515-1520, 1998.

Purpose: The purpose of this study was to assess whether exercise performed in continuous and discontinuous formats reduced postprandial lipemia to a similar degree.

Methods: Fifteen normolipidemic and three borderline hyperlipidemic healthy males (ages 30.6 +/- 9.0 (mean +/- SD) yr, BMI 23.1 +/- 1.4 kg[middle dot]m-2) participated in three trials, each conducted over 2 d. Subjects refrained from exercise for the 2 d preceding each trial. On day one, subjects rested (control trial), or ran at 60% of maximal oxygen uptake in either one 90-min session (continuous exercise trial), or three 30-min sessions (intermittent exercise trial). On day two, subjects ingested a high-fat test breakfast (1.2 g fat, 1.2 g carbohydrate, 70 kJ energy per kilogram body mass). Blood samples were obtained in the fasted state and at intervals for 6 h postprandially.

Results: Fasting plasma triacylglycerol (TAG) concentrations did not differ between trials. Areas under the TAG versus time curves were 18.1 +/- 6.7% (mean +/- SEM) and 17.7 +/- 7.6% (both P < 0.05) lower than control in the continuous exercise and intermittent exercise trials, respectively. Plasma glucose responses to the test meal did not differ between trials, but the serum insulin response was lower in the intermittent exercise trial compared with that in the control.

Conclusion: The results suggest that both intermittent and continuous exercise can reduce postprandial lipemia.

(C) Williams & Wilkins 1998. All Rights Reserved.


Medicine & Science in Sports & Exercise - Abstract: Volume 30(10) October 1998 p 1515-1520 Postprandial lipemia: effects of intermittent versus continuous exercise.

[Big T]

Het is alleen wat lastig te plannen om op deze manier cardio te doen. Je zou verder precies hetzelfde moeten doen als in de studie, 10 of meer minuten lopen en 20 minuten (dubbele van activiteit) rust, dan weer 10 of meer minuten lopen etc. Of het ook werkt met langere rustpauzen is niet geheel duidelijk. Ik denk dat dit wel een aanwijzing is dat intervals (verschillen in intensiteit tijdens de cardio) mogelijk ook op deze manier positief kunnen werken.

Ik denk dat het verder belangrijk is om op te merken dat er geen metingen zijn gedaan naar wie nu het meeste vet heeft verbrand, het verschil is enkel een lager gehalte aan triglyceriden in het bloed bij de INT-EX groep.