最有效的减肥方式竟是「抖腿」!Cell子刊:每天“抖腿”270分钟,消耗能量翻一番!

2022-09-29 Swagpp MedSci原创

iScince坐着抖腿(注意是上下抖,不是左右抖)时,通过激活小腿后侧的比目鱼肌,不仅能使局部的氧化代谢水平有效提高2-3倍,甚至能极大地改善全身脂质和血糖平衡,其效果堪称胜过其他运动及间歇性禁食。

生活中有这样一项“运动”,你可能每天都在做,但往往是无意识的进行,说不定正在看这篇文章你,也在进行着这项“运动”——没错,那就是「抖腿」!

抖腿,又称shaking your leg(s),堪称世界上最多人进行的“运动”。据不完全统计,全球有2/3的人有抖腿习惯。比如,小编在写这篇文章的时候,发现两边的同事正在以相同的频率抖动着腿。毕竟,对于众多久坐的打工人而言,抖腿可算是一天中为数不多的“运动”了。

什么?你质疑小编在无中生有?抖腿怎么能称为运动呢?没读过这篇研究的你就OUT了,事实上,抖腿的“能量”远超你的想象!

近日,来自美国休斯敦大学的研究学者在Cell子刊iScience上发表的研究显示,“抖腿”真可谓是一项极为有效的坐姿减肥法:坐着抖腿(注意是上下抖,不是左右抖)时,通过激活小腿后侧的比目鱼肌,不仅能使局部的氧化代谢水平有效提高2-3倍,甚至能极大地改善全身脂质和血糖平衡,其效果堪称胜过其他运动及间歇性禁食。

有人笑侃道“每一个爱抖腿的人心中都有一台缝纫机”,那这项研究简直是无数心怀“缝纫机”人的福音。我抖得哪里是腿,分明是在抖掉脂肪啊!

DOI:https://doi.org/10.1016/j.isci.2022.104869

伸手摸摸小腿后侧,你首先探到的是腓肠肌,而在其深层的便是本研究的主角——比目鱼肌。比目鱼肌是维持人直立的主要肌肉之一,虽仅占人体重的1%,但要能正确激活,潜力无穷。

于是,研究者开发了一种独特的运动方式——“比目鱼肌俯卧撑(SPU)”。即参与者呈坐姿,前脚掌不动,双脚的后脚跟尽量向上抬再放下,循环往复,以激活比目鱼肌。说白了,不就是上下抖腿嘛,这我熟!

图源:University of Houston

久坐,早已成为当代人的常态。为了增加研究的普适性,研究者选取了25名日常久坐的参与者,平均每天有10.7(±2.1)小时处于坐姿状态,且有氧心肺功能一般。

在整个研究过程中,参与者被要求进行累积270分钟的SPU,休息间隔不超过4min。长达4.5小时的抖腿?听上去有点夸张?但整体来看,参与者并未出现疲劳不适或其他不良反应,比如抽筋、关节疼痛或肌肉酸痛等现象。

得到的结果令人意外!270分钟的SPU收缩,使得参与者的身体总能量消耗率从平均0.93(±0.04)METs提高到2.03(±0.08)METs,即能量消耗显著增加了118.28%!

图片

SPU收缩对代谢率及糖原使用的影响

以上提及的“总能量消耗率增加”不过是表象,更厉害的还在后面:持续的SPU收缩,进一步提高了参与者全身的脂肪及碳水化合物的氧化,并导致VLDL-TG水平的显著下降。换句话说,抖腿并不是单纯增加能量消耗这么简单,还有改善身体代谢的“奇效”。

具体来说,在摄入75g口服葡萄糖耐量试验的3小时后,血糖波动和胰岛素曲线下面积最多可减少52%-60%即SPU收缩改善了参与者的葡萄糖耐受性,减少餐后高胰岛素血症的发生。

此外,SPU收缩还增加了参与者体内的碳水化合物氧化水平,显著提高108.3-195.8%,甚至使比目鱼肌一跃成为全身碳水化合物氧化的最主要组织!图片

CPU收缩增加了血糖代谢水平

由此可见,“抖腿”还真是个坐着燃脂的“美差”!不仅没那么累,让人在“不知不觉”中增加能量消耗,还能双倍提高全身的脂质及血糖代谢水平,从根源上起到改善的效果。

研究者强调,“这是一项独特且重要的研究”。在“越来越多慢性病归因于久坐生活方式”的今天,该研究给大家提供了一个新的解决思路。平时没有空锻炼?不如将“抖腿”引入日常的生活中,悄悄“卷”起来吧!

熟读本文,下次再有人嫌弃你抖腿,就拿出科学证据来反驳

 

参考文献:

https://doi.org/10.1016/j.isci.2022.104869

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    2022-10-03 shilu

    我开始抖了。

    0

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    2022-10-02 ms9000000428676438

    真的吗

    0

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    2022-10-01 哟哟蟹蟹

    妙呀

    0

  5. [GetPortalCommentsPageByObjectIdResponse(id=2099094, encodeId=1c822099094e6, content=<a href='/topic/show?id=125e105006d6' target=_blank style='color:#2F92EE;'>#比目鱼肌俯卧撑#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=47, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=105006, encryptionId=125e105006d6, topicName=比目鱼肌俯卧撑)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=aa0e14, createdName=lifestar, createdTime=Tue Nov 08 01:05:13 CST 2022, time=2022-11-08, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091639, encodeId=3eca2091639cf, content=我开始抖了。, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=671b1694105, createdName=shilu, createdTime=Mon Oct 03 20:47:56 CST 2022, time=2022-10-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091448, encodeId=1c5020914489e, content=真的吗, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5eef8215698, createdName=ms9000000428676438, createdTime=Sun Oct 02 10:34:39 CST 2022, time=2022-10-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091329, encodeId=0e7920913296b, content=妙呀, beContent=null, objectType=article, channel=null, level=null, likeNumber=56, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2019/07/24/3c8f58a8273aba31b9799778ed979f80.jpg, createdBy=80335147497, createdName=哟哟蟹蟹, createdTime=Sat Oct 01 12:59:26 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091316, encodeId=0d3b20913167e, content=会不会粗小腿啊, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d7db6548529, createdName=ms6000001936221075, createdTime=Sat Oct 01 11:35:30 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091313, encodeId=8b942091313f8, content=👍, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=70568355278, createdName=ms4000000340857043, createdTime=Sat Oct 01 10:03:24 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091311, encodeId=cab320913118d, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=1c7a5687904, createdName=ms8000001588433380, createdTime=Sat Oct 01 09:29:23 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091310, encodeId=bb64209131061, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/Q0j4TwGTfTJ3sVy2qibiaBxI9jIUYtwA4VbOPYa7bHPqKNsV5KWuibVKL8Jb0BonR8rHfSAo07almmtloUNjC5xSQ/132, createdBy=abfb2570158, createdName=125803f9m91暂无昵称, createdTime=Sat Oct 01 09:21:54 CST 2022, time=2022-10-01, status=1, ipAttribution=)]
    2022-10-01 ms6000001936221075

    会不会粗小腿啊

    0

  6. [GetPortalCommentsPageByObjectIdResponse(id=2099094, encodeId=1c822099094e6, content=<a href='/topic/show?id=125e105006d6' target=_blank style='color:#2F92EE;'>#比目鱼肌俯卧撑#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=47, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=105006, encryptionId=125e105006d6, topicName=比目鱼肌俯卧撑)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=aa0e14, createdName=lifestar, createdTime=Tue Nov 08 01:05:13 CST 2022, time=2022-11-08, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091639, encodeId=3eca2091639cf, content=我开始抖了。, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=671b1694105, createdName=shilu, createdTime=Mon Oct 03 20:47:56 CST 2022, time=2022-10-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091448, encodeId=1c5020914489e, content=真的吗, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5eef8215698, createdName=ms9000000428676438, createdTime=Sun Oct 02 10:34:39 CST 2022, time=2022-10-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091329, encodeId=0e7920913296b, content=妙呀, beContent=null, objectType=article, channel=null, level=null, likeNumber=56, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2019/07/24/3c8f58a8273aba31b9799778ed979f80.jpg, createdBy=80335147497, createdName=哟哟蟹蟹, createdTime=Sat Oct 01 12:59:26 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091316, encodeId=0d3b20913167e, content=会不会粗小腿啊, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d7db6548529, createdName=ms6000001936221075, createdTime=Sat Oct 01 11:35:30 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091313, encodeId=8b942091313f8, content=👍, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=70568355278, createdName=ms4000000340857043, createdTime=Sat Oct 01 10:03:24 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091311, encodeId=cab320913118d, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=1c7a5687904, createdName=ms8000001588433380, createdTime=Sat Oct 01 09:29:23 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091310, encodeId=bb64209131061, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/Q0j4TwGTfTJ3sVy2qibiaBxI9jIUYtwA4VbOPYa7bHPqKNsV5KWuibVKL8Jb0BonR8rHfSAo07almmtloUNjC5xSQ/132, createdBy=abfb2570158, createdName=125803f9m91暂无昵称, createdTime=Sat Oct 01 09:21:54 CST 2022, time=2022-10-01, status=1, ipAttribution=)]
    2022-10-01 ms4000000340857043

    👍

    0

  7. [GetPortalCommentsPageByObjectIdResponse(id=2099094, encodeId=1c822099094e6, content=<a href='/topic/show?id=125e105006d6' target=_blank style='color:#2F92EE;'>#比目鱼肌俯卧撑#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=47, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=105006, encryptionId=125e105006d6, topicName=比目鱼肌俯卧撑)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=aa0e14, createdName=lifestar, createdTime=Tue Nov 08 01:05:13 CST 2022, time=2022-11-08, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091639, encodeId=3eca2091639cf, content=我开始抖了。, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=671b1694105, createdName=shilu, createdTime=Mon Oct 03 20:47:56 CST 2022, time=2022-10-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091448, encodeId=1c5020914489e, content=真的吗, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5eef8215698, createdName=ms9000000428676438, createdTime=Sun Oct 02 10:34:39 CST 2022, time=2022-10-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091329, encodeId=0e7920913296b, content=妙呀, beContent=null, objectType=article, channel=null, level=null, likeNumber=56, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2019/07/24/3c8f58a8273aba31b9799778ed979f80.jpg, createdBy=80335147497, createdName=哟哟蟹蟹, createdTime=Sat Oct 01 12:59:26 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091316, encodeId=0d3b20913167e, content=会不会粗小腿啊, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d7db6548529, createdName=ms6000001936221075, createdTime=Sat Oct 01 11:35:30 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091313, encodeId=8b942091313f8, content=👍, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=70568355278, createdName=ms4000000340857043, createdTime=Sat Oct 01 10:03:24 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091311, encodeId=cab320913118d, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=1c7a5687904, createdName=ms8000001588433380, createdTime=Sat Oct 01 09:29:23 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091310, encodeId=bb64209131061, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/Q0j4TwGTfTJ3sVy2qibiaBxI9jIUYtwA4VbOPYa7bHPqKNsV5KWuibVKL8Jb0BonR8rHfSAo07almmtloUNjC5xSQ/132, createdBy=abfb2570158, createdName=125803f9m91暂无昵称, createdTime=Sat Oct 01 09:21:54 CST 2022, time=2022-10-01, status=1, ipAttribution=)]
    2022-10-01 ms8000001588433380

    优秀

    0

  8. [GetPortalCommentsPageByObjectIdResponse(id=2099094, encodeId=1c822099094e6, content=<a href='/topic/show?id=125e105006d6' target=_blank style='color:#2F92EE;'>#比目鱼肌俯卧撑#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=47, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=105006, encryptionId=125e105006d6, topicName=比目鱼肌俯卧撑)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=aa0e14, createdName=lifestar, createdTime=Tue Nov 08 01:05:13 CST 2022, time=2022-11-08, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091639, encodeId=3eca2091639cf, content=我开始抖了。, beContent=null, objectType=article, channel=null, level=null, likeNumber=41, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=671b1694105, createdName=shilu, createdTime=Mon Oct 03 20:47:56 CST 2022, time=2022-10-03, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091448, encodeId=1c5020914489e, content=真的吗, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5eef8215698, createdName=ms9000000428676438, createdTime=Sun Oct 02 10:34:39 CST 2022, time=2022-10-02, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091329, encodeId=0e7920913296b, content=妙呀, beContent=null, objectType=article, channel=null, level=null, likeNumber=56, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2019/07/24/3c8f58a8273aba31b9799778ed979f80.jpg, createdBy=80335147497, createdName=哟哟蟹蟹, createdTime=Sat Oct 01 12:59:26 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091316, encodeId=0d3b20913167e, content=会不会粗小腿啊, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d7db6548529, createdName=ms6000001936221075, createdTime=Sat Oct 01 11:35:30 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091313, encodeId=8b942091313f8, content=👍, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=70568355278, createdName=ms4000000340857043, createdTime=Sat Oct 01 10:03:24 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091311, encodeId=cab320913118d, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=1c7a5687904, createdName=ms8000001588433380, createdTime=Sat Oct 01 09:29:23 CST 2022, time=2022-10-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=2091310, encodeId=bb64209131061, content=优秀, beContent=null, objectType=article, channel=null, level=null, likeNumber=32, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/Q0j4TwGTfTJ3sVy2qibiaBxI9jIUYtwA4VbOPYa7bHPqKNsV5KWuibVKL8Jb0BonR8rHfSAo07almmtloUNjC5xSQ/132, createdBy=abfb2570158, createdName=125803f9m91暂无昵称, createdTime=Sat Oct 01 09:21:54 CST 2022, time=2022-10-01, status=1, ipAttribution=)]
    2022-10-01 125803f9m91暂无昵称

    优秀

    0

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