title: The effects of 60 minutes of brisk walking per week, accumulated in two different patterns, on cardiovascular risk. Effects of Single Versus Multiple Bouts of Resistance Training on Maximal Strength and Anaerobic Performance The Effects of Single Long and Accumulated Short Bouts of Exercise on Cardiovascular Risks in Male Japanese Workers: A Randomized Controlled Study Effect of brisk walking in 1 or 2 daily bouts and moderate resistance training on lower-extremity muscle strength, balance, and walking performance in women who recently went through menopause: a randomized, controlled trial. Effects of Long versus Short Bout Exercise on Fitness and Weight Loss in Overweight Females Accumulating brisk walking for fitness, cardiovascular risk, and psychological health. Effects of short versus long bouts of aerobic exercise in sedentary women with fibromyalgia: a randomized controlled trial. TWO SHORT,DAILY ACTIVITY BOUTS VS.ONE LONG BOUT: ARE HEALTH AND FITNESS IMPROVEMENTS SIMILAR OVER TWELVE AND TWENTY‐FOUR WEEKS? Walking trials in postmenopausal women: effect of one vs two daily bouts on aerobic fitness. The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat. Effectiveness of long and short bout walking on increasing physical activity in women. Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in overweight women: a randomized trial. Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Walking trials in postmenopausal women: effect of low doses of exercise and exercise fractionization on coronary risk factors. A randomized controlled trial of continuous activity, short bouts, and a 10,000 step guideline in inactive adults. Providing sedentary adults with choices for meeting their walking goals. Training effects of short and long bouts of brisk walking in sedentary women.
abstract: BACKGROUND Current ACSM guidelines recommend that adults should exercise for 20 - 60 min on 3 - 5 days.week(-1 ) ( M.L. Pollock , et al. , The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness , and flexibility in healthy adults . Medicine and Science in Sports and Exercise , 30 ( 6 ) ( 1998 ) 975 - 991 . ) . For individuals constrained by a busy lifestyle , an exercise prescription that delivers benefits with the minimum investment of time is attractive . The purpose of the present study , therefore , was to examine the effect of instructing sedentary individuals to undertake 20 min of brisk walking , in two different patterns , 3 days per week , on fitness and other cardiovascular disease ( CVD ) risk factors . METHODS Forty-eight subjects ( 31 women ) mean ( + /-SD ) age 45.7 + /- 9.4 year were r and omly assigned to either one 20-min walk ( single bout ) , two 10-min walks ( accumulated bouts ) 3 days week(-1 ) for 12-week , or no training ( control ) . Oxygen consumption ( VO2 ) , heart rate ( HR ) , and ratings of perceived exertion ( RPE ) were measured during a 4-stage treadmill test at pre- and post-intervention . Body composition , resting blood pressure and fasting lipoproteins were also assessed . Thirty-two subjects completed the study . RESULTS There was a significant difference between single-bout and accumulated-bout walkers in the reduction of HR at stages 2 and 3 of the treadmill test from pre- to post-intervention ( P < 0.05 ) . There were no differences between groups for changes in VO2 or RPE from pre- to post-intervention . There were also no changes in body mass , adiposity , blood pressure , waist and hip circumferences , or lipid/lipoproteins . CONCLUSION Brisk walking for 20 min on 3 days of the week fails to alter cardiovascular disease risk factors in previously sedentary adults Abstract This study examined the effects of one single bout daily versus triple bouts of resistance exercise for 12 weeks on muscular strength and anaerobic performance of the upper body . Twenty young male adults ( age : 22.0 ± 1.0 years , bench press : 44.0 ± 10.3 kg ) were r and omly assigned to a single bout ( SB ) or triple bouts ( TB ) of resistance exercise group . Maximal strength and anaerobic performance of the upper body using the bench press ( one-repetition maximum ) and the modified 30 s Wingate test were determined before and after the intervention . Additionally , changes in lactate levels before and after the Wingate test were measured . Although the SB and TB groups showed a significant increase in maximal strength ( post-intervention , SB : 67.2 ± 9.2 and TB : 67.6 ± 7.6 kg , respectively ) compared with the values at pre-intervention ( SB : 44.6 ± 11.4 and TB : 43.9 ± 8.7 kg , respectively ) , there was no significant difference for this variable between the two groups post-intervention ( p > 0.05 ) . The anaerobic performance of the upper body in the SB and TB groups also displayed improvements without significant difference between the two groups after the completion of different training regimes . On the basis of the same training volume , multiple bouts of resistance training showed similar improvements in maximal strength and anaerobic performance to one bout of resistance training in young adult men without prior experience in resistance 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 r and omly 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 weeks and in HDL-C after 20 wk . Plasma TBARS significantly decreased after 20 weeks 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 BACKGROUND AND PURPOSE Menopause may induce a phase of rapid decreases in bone mineral density , aerobic fitness , muscle strength , and balance , especially in sedentary women . The purpose of this study was to examine the effects and feasibility of an exercise program of 1 or 2 bouts of walking and resistance training on lower-extremity muscle strength ( the force-generating capacity of muscle ) , balance , and walking performance in women who recently went through menopause . SUBJECTS AND METHODS The subjects were 134 women who recently went through menopause . The study was a 15-week , r and omized , controlled trial with continuous and fractionated exercise groups . The outcomes assessed were lower-extremity muscle strength , balance , and walking time over 2 km . Feasibility was assessed by question naires , interviews , and training logs . RESULTS One hundred twenty-eight women completed the study .  Adherence to the study protocol was 92 % . Both continuous and fractionated exercise groups improved equally in lower-extremity muscle strength and walking time but not in balance . Almost 70 % of the subjects considered the program to be feasible . Two daily walking sessions caused fewer lower-extremity problems than did continuous walking . DISCUSSION AND CONCLUSION Brisk walking combined with moderate resistance training is feasible and effective . Fractionating the walking into 2 daily sessions is more feasible than continuous walking Objective : The specific aim of this study was to determine if three 10 minute bouts of exercise per day ( 3 × 10 ) and two 15 minute bouts per day ( 2 × 15 ) were as effective as one 30 minute bout per day ( 1 × 30 ) for improving VO2 max and weight loss . Methods : Overweight , female college students ( body mass index ≥28 kg/m2 ) were recruited and assessed at baseline and post-treatment for aerobic fitness ( Astr and maximal cycle test ) , weight , skinfold thickness ( 7-site ) , and circumference measures ( 4-site ) . Following measurement of  resting energy expenditure ( REE ) , subjects were asked to follow a self-monitored calorie restricted diet ( 80 % of REE ) for the twelve week duration of the study and were assigned ( non-r and om ) to one of four treatment groups : 1 ) a nonexercising control group ( control , n = 8) , 2 ) a 30 minutes continuous exercise group ( 1 × 30 , n = 12 ) , 3 ) a 30 minutes accumulated exercise group ( 2 × 15 , n = 10 ) and 4 ) a second 30 minutes accumulated exercise group ( 3 × 10 , n = 8) . The exercising subjects participated in aerobic exercise training at 75 % of heart rate reserve three to five days per week with all exercise monitored . Results : VO2 max increased significantly while weight , body mass index , sum of skinfolds , and sum of circumferences decreased significantly from baseline to post-treatment in the 1 × 30 , 2 × 15 and the 3 × 10 groups , but not in the control group . A tertiary finding was that exercise participation did not differ among the exercising groups with regard to the average number of days per week . Conclusions : These results support the hypothesis that exercise accumulated in several short bouts has similar effects as one continuous bout with regard to aerobic fitness and weight loss during caloric restriction in overweight , young women PURPOSE To compare the effects of different patterns of regular brisk walking on fitness , risk factors for cardiovascular disease , and psychological well-being in previously sedentary adults . METHODS Twenty-one subjects ( 14 women ) , aged 44.5 + /- 6.1 yr ( mean + /- SD ) were r and omly assigned to two different , 6-wk programs of brisk walking in a cross-over design , with an interval of 2 wk . One program comprised one 30-min walk per day , 5 d.wk(-1 ) ( long bout ) and the other three 10-min walks per day , also 5 d.wk(-1 ) ( short bouts ) . All walking was at 70 - 80 % of predicted maximal heart rate . Maximal oxygen uptake ( (.)VO(2max ) ) , body composition , resting arterial blood pressure , fasting plasma lipoprotein variables , and psychological parameters were assessed before and after each program . RESULTS Overall , subjects completed 88.2 + /- 1.1 % and 91.3 + /- 4.1 % of prescribed total walking time in the short- and long-bout programs , respectively . Both programs increased plasma concentrations of high-density lipoprotein cholesterol , and decreased concentrations of triacylglycerol and total cholesterol ( all < 0.05 ) . There were no changes in body mass , but the sum of four skinfolds , waist circumference , and hip circumference were decreased after both walking programs ( all P<0.05 ) . Predicted (.)VO(2max ) increased with both programs ( P<0.05 ) , but this increase was greater with the program based on short bouts ( P<0.05 ) . Both walking patterns result ed in similar decreases in tension/anxiety ( P<0.05 ) . CONCLUSION These findings suggest that three short bouts ( 10 min ) of brisk walking accumulated throughout the day are at least as effective as one continuous bout of equal total duration in reducing cardiovascular risk and improving aspects of mood in previously sedentary individuals BACKGROUND AND PURPOSE The purpose s of this study were : ( 1 ) to assess the effectiveness of a 16-week progressive program of home-based , videotape-based , low-impact aerobic exercise on physical function and signs and symptoms of fibromyalgia in previously sedentary women aged 20 to 55 years and ( 2 ) to compare the effects of 1 long exercise bout versus 2 short exercise bouts per training day ( fractionation ) on physical function , signs and symptoms of fibromyalgia , and exercise adherence . SUBJECTS One hundred forty-three sedentary women were r and omly assigned to 1 of 3 groups : a group who trained using a long bout of exercise ( LBE group , n=51 ) , a group who trained using short bouts of exercise ( SBE group , n=56 ) , and a group who performed no exercise ( NE group , n=36 ) . METHODS The SBE group exercised twice daily , and the LBE group worked out once daily . Both groups progressed in total daily training duration from 10 to 30 minutes , 3 to 5 times a week , for 16 weeks . Physical and psychological well-being , symptoms , and self-efficacy were evaluated using a multivariate analysis of variance . RESULTS Dropout rates for the NE , SBE , and LBE groups were 14 % , 38 % , and 29 % , respectively . The NE group differed from the LBE group in disease severity , self-efficacy , and psychological well-being ( midtest , efficacy analysis ) and from the SBE group in disease severity and self-efficacy ( posttest , efficacy analysis ) . Exercise adherence was greater for the LBE group than for the SBE group between weeks 5 and 8 of the training program . No other differences between exercise groups were found . DISCUSSION AND CONCLUSION Progressive , home-based , low-impact aerobics improved physical function and fibromyalgia symptoms minimally in participants who completed at least two thirds of the recommended exercise . Fractionation of exercise training provided no advantage in terms of exercise adherence , improvements in fibromyalgia symptoms or physical function . High attrition rates and problems with exercise adherence were experienced in both exercise groups This study sought to determine whether a 12-week intermittent ( INT ; 2 3 15 min·d−1 ) exercise program yielded similar improvements in cardiovascular health and fitness , compared with a traditional 12-week , 30-minute continuous ( CON ; 1 X 30 min·d−1 ) exercise program . A second purpose was to determine the effects of switching exercise programs and continuing training for an additional 12 weeks . Twenty women and 17 men , ( age 48.8 ± 9.0 years ) were divided r and omly into 2 groups : INT ( n = 20 ) and CON ( n = 17 ) . Aerobic exercise was performed 4 d·wk−1 for 12 weeks . Subjects then crossed over to the opposite training program for an additional 12 weeks of training . Subjects exercised incrementally for weeks 1–4 and training was conducted at 70–80 % heart rate reserve for weeks 5–24 . Both groups showed comparable exercise adherence , completing 96.6 ± 12.2 % ( CON ) and 96.3 % ± 17.7 % ( INT ) of the prescribed exercise time . The INT walked at a lower percentage of & OV0312;O2max , maximum heart rate , systolic blood pressure , and diastolic blood pressure ( p < 0.05 ) . Maximal oxygen consumption increased by 4.5 % in CON and by 8.7 % in INT . Following the second 12 weeks , & OV0312;O2max increased by 3.6 and 7.7 % in CON and INT , respectively . Treadmill test time increased by 41 seconds in CON ( p < 0.05 ) and 71 seconds in INT ( p < 0.05 ) after 12 weeks of training . High-density lipoproteins significantly increased in the INT group following the first 12 weeks of training . This study suggests that an INT exercise program , which is incremental in nature , provides comparable , and in some cases greater , health and fitness benefits than those expected following traditional CON exercise training We compared the effects of one vs two daily bouts of walking on aerobic fitness and body composition in postmenopausal women . One hundred and thirty-four subjects were r and omized into exercise groups or a control group and 130 completed the study . The subjects walked 5 d/week for 15 weeks at 65 % of their maximal aerobic power expending 300 kcal ( 1255 kJ ) in exercise in one ( Group S1 ) or two daily sessions ( Group S2 ) . VO(2max ) was measured in a direct maximal treadmill test . Body mass index ( BMI ) was calculated and the percentage of body fat ( fat% ) estimated using skinfold measurements . The net change in the VO(2max ) was 2.5 mL min/kg ( 95 % CI 1.5 , 3.5 ) ( 8.7 % ) in Group S1 and 2.5 mL min/kg ( 95 % CI 1.5 , 3.5 ) ( 8.8 % ) in Group S2 . The net change in body mass was -1.2 kg ( 95 % CI-1.9 , -0.5 ) in Group S1 and -1.1 kg ( 95 % CI -1.8 , -0.4 ) in Group S2 . The net fat% change was -2.1 % ( 95 % CI-2.7 , -1.4 ) in Group S1 and -1.7 % ( 95 % CI-2.3 , -1.0 ) in Group S2 . Exercise improved the maximal aerobic power and body composition equally when walking was performed in one or two daily bouts BACKGROUND To compare the ACSM-CDC physical activity accumulation recommendation to the traditional recommendation , for impact on mood and physiological markers of fitness . METHODS R and omized 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 ) . RESULTS 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 ) . CONCLUSIONS 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 BACKGROUND The accumulation of physical activity ( PA ) throughout the day has been suggested as a means to increase PA behavior . It is not known , however , if accumulated PA results in equivalent increases in PA behavior compared with one continuous session . The purpose of this investigation was to compare changes in  PA  between participants assigned to walk daily in accumulated shorter bouts vs. one continuous session . METHODS In this 8-week r and omized controlled trial , 60 inactive women were r and omly assigned to one of the following : ( 1 ) control group , ( 2 ) 30 minutes a day of walking 5 days a week in one continuous long bout ( LB ) , or ( 3 ) three short 10-minute bouts ( SB ) of walking a day , all at a prescribed heart rate intensity . Walking was assessed by pedometer and self-reported walking log . Before and after measures were taken of average steps/day , resting systolic and diastolic blood pressure ( SBP , DBP ) , resting heart rate ( RHR ) , six-minute walk test ( 6MWT ) distance , height , weight , body mass index ( BMI ) , and hip and waist circumference . RESULTS Both walking groups significantly increased PA measured as steps/day compared to controls ( p < 0.001 ) , and no significant differences were found between LB and SB groups . The LB group demonstrated significant decreases in hip circumference and significant increases in 6MWT distance compared to the control group . CONCLUSIONS Both walking groups significantly increased PA participation . LB group participants completed more walking at a higher intensity than the SB and control groups , which result ed in significant increases in health benefits CONTEXT Enhancing participation in long-term exercise may translate into improved long-term weight loss  in overweight adults . OBJECTIVES To compare the effects of intermittent with traditional continuous exercise on weight loss , adherence , and fitness , and to examine the effect of combining intermittent exercise with that using home exercise equipment . DESIGN R and omized trial from September 1996 through September 1998 . SETTING AND PARTICIPANTS A total of 148 sedentary , overweight ( mean [ SD ] body mass index , 32.8 [ 4.0 ] kg/m2 ) women ( mean [ SD ] age , 36.7 [ 5.6 ] years ) in a university-based weight control program . INTERVENTIONS Eighteen-month behavioral weight control program with 3 groups : long-bout exercise ( LB ) , multiple short-bout exercise ( SB ) , or multiple short-bout exercise with home exercise equipment ( SBEQ ) using a treadmill . MAIN OUTCOME MEASURES Body weight , body composition , cardiorespiratory fitness , and exercise adherence . RESULTS Of 148 subjects , 115 ( 78 % ) completed the 18-month program . At 18 months , mean ( SD ) weight loss was significantly greater in subjects in the SBEQ group compared with subjects in the SB group ( -7.4 [ 7.8 ] kg vs -3.7 [ 6.6 ] kg ; P<.05 ) . Mean ( SD ) weight loss for subjects in the LB group ( -5.8 [ 7.1 ] kg ) was not significantly different than for subjects in the SB or SBEQ groups . Subjects in the SBEQ group maintained a higher level of exercise than subjects in both the SB and LB groups ( P<.05 ) at 13 to 18 months of treatment . All groups showed an increase in cardiorespiratory fitness from baseline to 18 months , with no difference between groups . Mean ( SD ) weight loss at 18 months was significantly greater in individuals exercising more than 200 min/wk throughout the intervention ( -13.1 [ 8.0 ] kg ) compared with individuals exercising 150 to 200 min/wk ( -8.5 [ 5.8 ] kg ) or less than 150 min/wk ( -3.5 [ 6.5 ] kg ) ( P<.05 ) . CONCLUSIONS Compared with the LB group , subjects in the SB group did not experience improved long-term weight loss , exercise participation , or cardiorespiratory fitness . Access to home exercise equipment facilitated the maintenance of SB , which may improve long-term weight loss . A dose-response relationship exists between amount of exercise and long-term  weight loss  in overweight adult women OBJECTIVE To investigate whether prescribing exercise in several short-bouts versus one long-bout per day would enhance exercise adherence , cardiorespiratory fitness , and weight loss in overweight adult females in a behavioral weight control program . DESIGN R and omized controlled trial with subjects r and omized to either a short-bout exercise group ( SB , n = 28 , age = 40.4 + /- 5.9 yrs ) or a long-bout exercise group ( LB , n = 28 , age = 40.9 + /- 7.3 yrs ) , with subjects followed for a period of 20 weeks . Both groups were instructed to exercise 5 days per week with exercise duration progressing from 20 to 40 min per day . The LB group performed one exercise bout per day , whereas the SB group performed multiple 10 min bouts of exercise per day . The recommended caloric intake for all subjects was 5022 - 6277 kJ/day ( 1200 - 1500 kcal/day ) , with fat reduced to 20 % of caloric intake . SUBJECTS Fifty-six obese , sedentary females ( BMI = 33.9 + /- 4.1 kg/m2 ) . MEASUREMENTS Exercise participation was assessed from self-reported diaries and Tri-Trac Accelerometers . Cardiorespiratory fitness was assessed using a submaximal cycle ergometer test . RESULTS Exercising in multiple short-bouts per day improved adherence to exercise : the SB group reported  exercising on a greater number of days ( mean + /- s.d . = 87.3 + /- 29.5 days vs 69.1 + /- 28.9 days ; P < 0.05 ) and for a greater total duration ( 223.8 + /- 69.5 min/week vs 188.2 + /- 58.4 min/week ; P = 0.08 ) than the LB group . Predicted VO2Peak increased by 5.6 % and 5.0 % for the LB and SB groups , respectively ( P < 0.05 ) . There was a trend for the weight loss to be greater in the SB group ( -8.9 + /- 5.3 kg ) compared to the LB group ( -6.4 + /- 4.5 kg ; P < 0.07 ) . CONCLUSION These results suggest that short-bouts of exercise may enhance exercise adherence .  Short-bouts of exercise may also enhance weight loss and produce similar changes in cardiorespiratory fitness when compared to long-bouts of exercise . Thus , short-bouts of exercise may be preferred when prescribing exercise to obese adults We studied the fractionization of walking training and search ed for the minimum dose to affect coronary risk factors in two r and omized controlled trials . Altogether 134 ( Study I ) and 121 ( Study II ) healthy , sedentary postmenopausal women started the trials , and 130 ( Study I ) and 116 ( Study II ) completed them . In Study I the exercise intensity was 65 % of the maximal aerobic power ( VO2max ) and a total of 300 kcal was expended in one ( Group W1 ) or two ( Group W2 ) daily walking bouts . In Study II the exercise was continuous , and the exercise intensity ( % of VO2max ) and energy expenditure ( kcal session(-1 ) ) were 55 % and 300 kcal ( Group W3 ) , 45 % and 300 kcal ( Group W4 ) , 55 % and 200 kcal ( Group W5 ) and 45 % and 200 kcal ( Group W6 ) . All the subjects walked 5 days a week . The outcome measures were blood pressure , serum lipoproteins and blood glucose and plasma insulin in fasting state and also during 2-h oral glucose tolerance test in Study I. There was no change in diastolic pressure in the original study groups , but in the combined exercise group ( W1+W2 ) in Study I , the mean diastolic pressure declined by -3.0 mmHg ( 95 % con-fidence interval ( CI ) -5.5 to -0.4 ) ( P=0.025 ) in comparison with that of the controls . The mean blood glucose declined by -0.21 mmol L(-1 ) ( CI -0.33 to -0.09 ) in Group W1 and -0.13 mmol L(-1 ) ( CI -0.25 to -0.01 ) in Group W2 compared to controls ( P=0.03 ) . Also the 2-h glucose concentration decreased in Groups W1 and W2 compared to controls . Systolic blood pressure , serum lipoproteins and insulin levels did not change in Study I or Study II . We conclude that our training program with the greatest exercise dose , exercise intensity 65 % of VO2max and weekly expenditure of 1500 kcal had a minimal , positive effect on diastolic pressure and blood glucose , and the effect was similar in one or two daily exercise session groups . This exercise dose is probably close to the minimum to affect coronary risk factors in healthy postmenopausal women . To get a more pronounced and clinical ly relevant effect , a greater exercise dose is needed OBJECTIVE Although several studies have examined the effect of accumulated bouts on health outcomes , the impact of recommending short bouts on activity-related behavior in health promotion efforts has received minimal investigation . METHOD During this 5-week study in 2007 - 2008 , 43 university employees ( 8 male , 35 female ) in the Southeastern United States were r and omly assigned to a group recommended to achieve ( a ) 10,000 steps ( 10 K ) , ( b ) 30-minutes ( 30 min ) of continuous physical activity , or ( c ) 30-minutes of activity in bouts of at least 10 minutes ( bouts ) . RESULTS AND CONCLUSIONS Repeated measures ANOVA revealed that the 10 K group showed the largest increase in step counts whereas the bouts group showed the smallest change over the intervention period , p=0.01 . Condition differences were most pronounced on days in which participants met their activity recommendation . Accelerometer results revealed that the 10 K ( d=1.1 ) and 30 min groups ( d=0.89 ) showed large increases in minutes of moderate to vigorous activity ( MVPA ) , whereas the bouts group showed minimal change ( d=0.11 ) . Although activity recommendations did not differentially affect self-efficacy , participants from all conditions showed decreased self-efficacy across the intervention ( p=0.02 ) , highlighting the need to develop strategies to increase self-efficacy in activity promotion efforts BACKGROUND This study was design ed to test different ways of meeting the new ACSM/CDC recommendations for physical activity stating that all Americans at least 2 years of age should obtain 30 minutes of moderate intensity activity on most days of the week . METHODS Thirty-two sedentary 18- to 55-year-old adults were r and omly assigned to three groups of brisk walking/6 days per week : 30 continuous minutes , three 10-minute bouts , and 30 minutes in any combination of bouts as long as each bout was at least 5 minutes .  Aerobic fitness , blood pressure , body composition , and physical activity were assessed at baseline , at end of program ( 16 weeks ) , and at follow-up ( 32 weeks ) . RESULTS All groups significantly ( P < /= 0.05 ) improved their aerobic fitness and systolic blood pressure and increased their physical activity at the end of the program . At follow-up all groups maintained these changes , while additionally reducing their percentage body fat and diastolic blood pressure . CONCLUSION These findings demonstrate that a walking prescription of 30 minutes per day on most days of the week with the choice to walk in as little as 5 minute bouts can improve cardiovascular health and body composition , as well as help sedentary people maintain those improvements over time . This is supported by all participants indicating that " making walking part of my lifestyle " was the most important factor in maintaining their walking habits This study compared the effects of short and long bouts of brisk walking in sedentary women . Forty seven women aged 44.4 + /- 6.2 yr ( mean + /- SD ) were r and omly assigned to either three 10-min walks per day ( short bouts ) , one 30-min walk per day ( long bouts ) or no training ( control ) . Brisk walking was done on 5 d x wk(-1 ) , at 70 to 80 % of maximal heart rate , typically at speeds between 1.6 and 1.8 m x s(-1 ) ( 3.5 and 4.0 mph ) , for 10 wk . Subjects agreed not to make changes to their diet . Twelve short-bout walkers  , 12 long-bout walkers , and 10 controls completed the study . Relative to controls , VO2max ( short-bout , + 2.3 + /- 0.1 mL x kg(-1 ) x min(-1 ) ; long-bout , + 2.4 + /- 0.1 mL x kg(-1 ) x min(-1 ) ; controls , -0.5 + /- 0.1 mL x kg(-1 ) x min[-1 ] ) and the VO2 at a blood lactate concentration of 2 mmol x L(-1 ) increased in walkers ( both P < 0.05 ) , with no difference in response between walking groups . Neither heart rate during st and ard , submaximal exercise nor resting systolic blood pressure changed in a different way in walkers and controls . The sum of four skinfold thicknesses decreased in both walking groups ( P < 0.05 ) but body mass ( short-bout , -1.7 + /- 1.7 kg ; long-bout , -0.9 + /- 2.0 kg ; controls , + 0.6 + /- 0.7 kg ) and waist circumference decreased significantly only in short-bout walkers . Changes in anthropometric variables did not differ between short- and long-bout walkers . Thus short bouts of brisk walking result ed in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts of the same total duration
target: There is no difference between continuous and accumulated patterns of exercise in terms of effects on fitness , blood pressure , lipids , insulin and glucose .
  There is some evidence from a small number of studies that changes in body mass and LDL cholesterol are more favourable following the accumulated condition .
  Collectively our findings suggest that adults are likely to accrue similar health benefits from exercising in a single bout or accumulating activity from shorter bouts throughout the day .
background: Public health guidelines suggest that physical activity can be accumulated in multiple short bouts dispersed through the day .
  A synthesis of the evidence for this approach is lacking .
  Our objective was to undertake a systematic review and meta- analysis to examine if exercise interventions consisting of a single bout of exercise compared with interventions comprising the same total duration , mode , and intensity of exercise accumulated over the course of the day have different effects on health outcomes in adults .