The effects of short- vs long-bout exercise on mood, VO

School of Health and Human Performance, Dalhousie University, Halifax, Nova Scotia, B3H 3J5, Canada.
Preventive Medicine (Impact Factor: 3.09). 01/2005; 40(1):92-8. DOI: 10.1016/j.ypmed.2004.05.005
Source: PubMed


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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    • "According to reliable systematic review,[30] it is recommended that concurrent exercise and nutritional intervention are more effective than only exercise or only nutrition intervention in weight loss of individuals. The impressive effect of exercise on cardiovascular and other chronic diseases can also be considered as another advantage of binary protocol in comparison to exercising or energy intake controlling alone.[1431] "
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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.
    Full-text · Article · Aug 2013 · International journal of preventive medicine
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    • "Accordingly, the hypothesis raised in the second tenet of the inactivity physiology paradigm [3], that sitting and exercise-like behaviors are unrelated, independent, and not determined by the same factors, needs to be empirically tested with objective inclinometry [2-4,19-21]. Thus, there is a need to test this and the respected hypotheses described above [10,11,13,14] in order to know if meeting the guidelines for aerobic MVPA, with activities such as sustained brisk walking, either reduce, increase, or have no effect on the total daily sedentary time. "
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    ABSTRACT: Background The inactivity physiology paradigm proposes that sedentary behaviors, including sitting too much, are independent of the type of physical activity delineated for health in the Physical Activity Guidelines for Americans. Thus, we hypothesized that, when accounting for behaviors across the entire day, variability in the amount of time spent sitting would be independent of the inter-and intra-individual time engaged in sustained moderate-to-vigorous physical activity (MVPA). Methods Ninety-one healthy women, aged 40–75 years, completed a demographic questionnaire and assessment of height and weight. Participants wore the activPAL activity monitor for one week and time (minutes/day) spent sitting, standing, stepping, and in sustained bouts (bouts ≥10 minutes) of MVPA were quantified. The women were then stratified into groups based on weekly sustained MVPA. Additionally, each day of data collection for each participant was classified as either a “sufficient” MVPA day (≥ 30 min of MVPA) or an “insufficient” MVPA day for within-participant analyses. Results Time spent sitting, standing, and in incidental non-exercise stepping averaged 64, 28, and 11 hrs/week, respectively, and did not differ between groups with individuals meeting/exceeding the current exercise recommendation of 150 min/week of sustained MVPA in ≥10 minutes bouts (M = 294 min/week, SD = 22) compared to those with none or minimal levels (M= 20min/week, SD = 4). Time spent sitting (M = 9.1 hr/day, SD = 0.19 vs. M = 8.8 hr/day, SD = 0.22), standing (M = 3.9 hr/day, SD = 0.16 vs. M = 3.9 hr/day, SD = 0.15), and in intermittent stepping (M = 1.6 hr/day, SD = 0.07 vs. M = 1.6 hr/day, SD = 0.06) did not differ between days with (~55 min/day) and without recommended MVPA. Conclusions This study provides the first objective evidence that participation in sustained MVPA is unrelated to daily sitting duration in relatively healthy, middle and older-aged women. More research is needed to extend these findings to other populations and to inform distinct behavioral recommendations focused on sedentary time.
    Full-text · Article · Oct 2012 · International Journal of Behavioral Nutrition and Physical Activity
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    • "A bout was defined as a period in which a child engaged in physical activity of a given intensity for 5 minutes, allowing up to 1.5 minutes (or 30% of bout time) to be below this threshold [21]. We identified bouts rather than the entire time the children spent above the threshold activity level, as we wanted to identify those environments that were particularly supportive of longer periods of activity, which may be particularly beneficial to health [22]. For this analysis, only bouts of moderate to vigorous physical activity (MVPA) were studied. "
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    ABSTRACT: Background: There is increasing evidence that the environment plays a role in influencing physical activity in children and adults. As children have less autonomy in their behavioural choices, neighbourhood environment supportiveness may be an important determinant of their ability to be active. Yet we know rather little about the types of environment that children use for bouts of physical activity. This study uses accelerometery and global positioning system technologies to identify the charactieristics of environments being used for bouts of continuous moderate to vigorous physical activity (MVPA) in a sample of English schoolchildren. Methods: The study used a convenience sample of 100 children from SPEEDY (Sport, Physical activity and Eating behaviour: Environmental Determinants in Young people), a cohort of 2064 9-10 year-olds from Norfolk, England, recruited in 2007. Children wore an ActiGraph GT1M accelerometer and a Garmin Forerunner 205 GPS unit over four consecutive days. Accelerometery data points were matched to GPS locations and bouts (5 minutes or more) of MVPA were identified. Bout locations were overlaid with a detailed landcover dataset developed in a GIS to identify the types of environment supporting MVPA. Findings are presented using descriptive statistics. Results: Boys were more active than girls, spending an average of 20 (SD 23) versus 11 (SD 15) minutes per day in MVPA bouts. Children who spent more time outside the home were more active (p = 0.002), especially girls and children living in rural locations (both p < 0.05). Children tended to be active close to home, with 63% of all bout time occurring inside neighbourhoods, although boys (p = 0.05) and rural children (p = 0.01) were more likely to roam outside their neighbourhood. Amongst urban children, gardens (28% of bout time) and the street environment (20%) were the most commonly used environments for MVPA bouts. Amongst rural children farmland (22%) and grassland (18%) were most frequently used. Conclusions: The study has developed a new methodology for the identification of environments in which bouts of continuous physical activity are undertaken. The results highlight the importance of the provision of urban gardens and greenspaces, and the maintenance of safe street environments as places for children to be active.
    Full-text · Article · Aug 2009 · International Journal of Behavioral Nutrition and Physical Activity
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