The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat.
ABSTRACT To compare the ACSM-CDC physical activity accumulation recommendation to the traditional recommendation, for impact on mood and physiological markers of fitness.
Randomized controlled trial with sedentary male (n = 21) and female (n = 19) subjects assigned to walk either long bouts (LB; 30 min/day), short bouts (SB; 3 x 10 min/day), or a nonexercise control (CTL) group for 8 weeks. Pre- and post-measures were collected for V02max and percent body fat. Pre-, mid-, and post-measures were collected for the Profile of Mood States (POMS).
VO2max increased in the SB group (+7.2%) and LB (+6.7%; P < or = 0.05). Percent body fat decreased in the LB group (-6.7%; P < or = 0.05). Total mood disturbance (TMD) decreased in the LB and SB groups (P < or = 0.05); only the LB group showed reductions compared to the CTL group (P < or = 0.05). Tension-anxiety and vigor-activity were altered in the LB group compared to the other two groups (P < or = 0.05). Reductions in percent body fat correlated with TMD (r = 0.38; P < or = 0.05) and Tension-anxiety reduction (r = 0.40; P < or = 0.05).
LB and SB walking produced similar and significant improvements in VO2max LB walking was more effective at reducing percent body fat, tension-anxiety and total mood disturbance, and increasing vigor compared to the control group.
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ABSTRACT: 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 wk and in HDL-C after 20 wk. Plasma TBARS significantly decreased after 20 wk 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.Industrial Health 07/2013; · 1.05 Impact Factor
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ABSTRACT: This article presents a theoretical account re- lating thought speed to mood and psychological experi- ence. Thought sequences that occur at a fast speed generally induce more positive affect than do those that occur slowly. Thought speed constitutes one aspect of mental motion. Another aspect involves thought variabil- ity, or the degree to which thoughts in a sequence either vary widely from or revolve closely around a theme. Thought sequences possessing more motion (occurring fast and varying widely) generally produce more positive af- fect than do sequences possessing little motion (occurring slowly and repetitively). When speed and variability op- pose each other, such that one is low and the other is high, predictablepsychologicalstatesalsoemerge.Forexample, whereas slow, repetitive thinking can prompt dejection, fast, repetitive thinking can prompt anxiety. This distinc- tionisrelated tothefact thatfastthinkinginvolves greater actual and felt energy than slow thinking does. Effects of mental motion occur independent of the specific content of thought. Their consequences for mood and energy hold psychotherapeutic relevance. Sometimes it's not what we are thinking about, but the speed at which we are thinking that is most noteworthy. After having one too many cups of coffee or when learning about an exciting new idea, we might feel our minds racing. In contrast, during a bout of writer's block or a brush with depression, we might feel our thoughts slowed to a halt. These alterations in thought speed may be accompanied by alterations in mood: for example, feelings of exhilaration may accompany moments of fast think- ing. The account offered in this article provides one explanation for such relationships between mood and thought speed—it suggests that alterations in thought speed cause alterations in mood.Perspectives on Psychological Science 11/2008; 3(6). · 4.89 Impact Factor
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ABSTRACT: Prevalence of obesity and overweightness in different societies is increasing. Role of physical activity in weight loss and also prevention from some chronic diseases has been discussed previously. The objective of this study was to compare the effect of two different aerobic exercises (intermittent and continuous exercises) while prescribed with concurrent calorie-restrict diet on the weight loss and body fat of overweight and obese females. Fifteen individuals in intermittent group performed 40 min moderate Intensity exercise in 3 bouts per day for 5 days per week; the 15 participants of continuous group exercised a single 40 min bout per day, 5 days per week. Also, 15 participants were included in control group without exercise program. A self-monitoring calorie-restrict diet was recommended to all participants. The body fat percentage, waist circumference, and also skin fold thickness of all participants were assessed at baseline and 12(th) weeks. The reduction of weight and BMI of participants in intermittent group (-3.33 ± 1.80 and -1.34 ± 0.70, respectively) was significantly more than comparable changes in continuous group (-1.23 ± 1.60 and 0.49 ± 0.65, respectively) (P = 0.048 and 0.041, respectively). After the intervention, there was no significant difference between case and controls in terms of body fat percentage, waist circumference, and sum of skin fold thickness. It seems that moderate intensity intermittent exercise for more than 150 min/ week is more efficient than continuous exercise in weight loss of obese and overweight women.International journal of preventive medicine 08/2013; 4(8):881-8.