注意喽!“站着办公”更有助于减肥
2018/02/20
啥?站着也能减肥?别急,准确地说,来自于梅奥诊所科学家们的原话是“每天站立6小时有助于长期减肥”。


图片来源:梅奥诊所

这项研究由梅奥诊所预防心脏病学主任Francisco Lopez-Jimenez带领团队完成,他们第一次系统评估了在消耗卡路里方面站立与静坐的差异。相关成果发表在《European Journal of Preventive Cardiology》期刊上。

每分钟,站立比静坐多燃烧0.15卡路里

近年来,久坐不动被认为是引发肥胖、心血管疾病、糖尿病的关键因素。现在,这一研究提醒我们,简单的站立或许可以代替久坐不动。

研究团队共分析了46项已有研究,共涉及1184名参与者(平均33岁,60%是男性,平均体重为143.3磅)。结果显示,站立消耗的热量远超过静坐。具体而言,相比于坐着,站立每分钟会多燃烧0.15卡路里。而且,对于143.4磅重的成年人而言,每天坚持站立6小时会额外消耗54卡路里。如果不刻意增加食物的摄取量,一年相当于5.5磅,4年即为22磅。

尤其是男性

值得注意的是,在比较站立与静坐对卡路里消耗差异时,研究人员发现,男性的差值是女性的两倍左右。

他们推测,这可能与男性肌肉质量影响卡路里燃烧有关,因为燃烧的卡路里与站立时激活的肌肉质量成正比。

符合“非运动生热作用”

近年来,人们越来越重视适度的锻炼,以此控制体重、降低心血管疾病风险。但是,受限于时间、环境以及个人意志力等因素,不少人难以坚持。

文章一作Lopez-Jimenez博士表示:“对于许多在办公室办公的成年人而言,每天长时间站立很难实现。但是如果将每天静坐12小时缩减至一半,将会给健康带来很大的改善。”

梅奥诊所内分泌学家和肥胖研究人员James Levine和Michael Jensen曾提出一个概念:非运动生热作用(Non Exercise Activity Thermogenesis,NEAT),指日常活动(不运动)对卡路里的消耗情况。

Lopez-Jimenez认为,最新的研究表明站立是NEAT的组成部分之一,且支持这一理论。当然,他强调,明确长时间站立对于健康的长期效益仍然需要投入更多的研究。

参考资料:

Standing several hours a day could help you lose weight, research finds

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  • Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis

    Background Replacing sitting with standing is one of several recommendations to decrease sedentary time and increase the daily energy expenditure, but the difference in energy expenditure between standing versus sitting has been controversial. This systematic review and meta-analysis aimed to determine this difference. Designs and methods We searched Ovid MEDLINE, Ovid Embase Scopus, Web of Science and Google Scholar for observational and experimental studies that compared the energy expenditure of standing versus sitting. We calculated mean differences and 95% confidence intervals using a random effects model. We conducted different predefined subgroup analyses based on characteristics of participants and study design. Results We identified 658 studies and included 46 studies with 1184 participants for the final analysis. The mean difference in energy expenditure between sitting and standing was 0.15 kcal/min (95% confidence interval (CI) 0.12–0.17). The difference among women was 0.1 kcal/min (95% CI 0.0–0.21), and was 0.19 kcal/min (95% CI 0.05–0.33) in men. Observational studies had a lower difference in energy expenditure (0.11 kcal/min, 95% CI 0.08–0.14) compared to randomised trials (0.2 kcal/min, 95% CI 0.12–0.28). By substituting sitting with standing for 6 hours/day, a 65 kg person will expend an additional 54 kcal/day. Assuming no increase in energy intake, this difference in energy expenditure would be translated into the energy content of about 2.5 kg of body fat mass in 1 year. Conclusions The substitution of sitting with standing could be a potential solution for a sedentary lifestyle to prevent weight gain in the long term. Future studies should aim to assess the effectiveness and feasibility of this strategy.

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