Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men.

Gao Y, et al. · 2024

PubMed 38629807 ↗DOI: 10.1111/sms.14628Scandinavian journal of medicine & science in sports

🌱 La lettura di LEO

🛡️ Lavora su: Protezione d'organo · lente Traiettoria · il corpo nel tempo

RCT (crossover a 4 bracci) — piccolo, n=18, non diabetici

La domanda

Interrompere lo stare seduti a lungo con pattern diversi di attività muscolare riduce la risposta glicemica postprandiale in uomini sovrappeso/obesi?

Cosa hanno trovato

Crossover randomizzato a 4 bracci, 18 uomini sovrappeso/obesi (21.0±1.2 anni; 28.8±2.2 kg/m²), su 8.5 h: seduta ininterrotta (SIT), singolo cammino 30 min (ONE), 3 min di cammino ogni 45 min ×10 (WALK), squat ogni 45 min ×10 (SQUAT), a pari dispendio energetico. netiAUC glucosio: SIT 10.2 mmol/L/h (IC95% 6.3-11.7); tutte le interruzioni più basse (ONE 9.2 [8.0-10.4], WALK 7.9 [6.4-9.3], SQUAT 7.9 [6.4-9.3], tutte p<0.05). WALK e SQUAT superiori a ONE (p<0.05). Solo l'aumento dell'attività EMG media di quadricipiti (-0.383 mmol/L/h [-0.581, -0.184], p<0.001) e glutei (-0.322 [-0.593, -0.051], p=0.022) era associato alla riduzione glicemica.

Cosa significa per te

Spezzare la sedentarietà con pause brevi e frequenti di cammino o squat (ogni 45 min) controlla la glicemia dopo i pasti meglio di una singola camminata a parità di calorie spese, verosimilmente perché recluta di più i grandi muscoli delle gambe. Studio piccolo (18 uomini, non diabetici): segnale coerente ma preliminare, da confermare. Indicazione pratica generale: muoversi spesso durante la giornata, non solo una volta.

Abstract (in lingua originale)

The efficacy of interrupting prolonged sitting may be influenced by muscle activity patterns. This study examined the effects of interrupting prolonged sitting time with different muscle activity patterns on continuously monitored postprandial glycemic response. Eighteen overweight and obese men (21.0 ± 1.2 years; 28.8 ± 2.2 kg/m2) participated in this randomized four-arm crossover study, including uninterrupted sitting for 8.5 h (SIT) and interruptions in sitting with matched energy expenditure and duration but varying muscle activity: 30-min walking at 4 km/h (ONE), sitting with 3-min walking at 4 km/h (WALK) or squatting (SQUAT) every 45 min for 10 times. Net incremental area under the curve (netiAUC) for glucose was compared between conditions. Quadriceps, hamstring, and gluteal muscles electromyogram (EMG) patterns including averaged muscle EMG amplitude (aEMG) and EMG activity duration were used to predict the effects on glucose netiAUC. Compared with SIT (10.2 mmol/L/h [95%CI 6.3 to 11.7]), glucose netiAUC was lower during sitting interrupted with any countermeasure (ONE 9.2 mmol/L/h [8.0 to 10.4], WALK 7.9 mmol/L/h [6.4 to 9.3], and SQUAT 7.9 mmol/L/h [6.4 to 9.3], all p < 0.05). Furthermore, WALK and SQUAT resulted in a lower glucose netiAUC compared with ONE (both p < 0.05). Only increased aEMG in quadriceps (-0.383 mmol/L/h [-0.581 to -0.184], p < 0.001) and gluteal muscles (-0.322 mmol/L/h [-0.593 to -0.051], p = 0.022) was associated with a reduction in postprandial glycemic response. Collectively, short, frequent walking or squatting breaks effectively enhance glycemic control in overweight and obese men compared to a single bout of walking within prolonged sitting. These superior benefits seem to be associated with increased muscle activity intensity in the targeted muscle groups during frequent transitions from sitting to activity.

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Come leggerlo: è uno studio scientifico peer-reviewed. Le evidenze aiutano a capire i trend, ma un singolo studio non è una prescrizione: parlane col tuo diabetologo prima di cambiare dieta o terapia.