Effect of the 90-second ‘Gear’ exercise programme on cardiometabolic risk factors in persons with an elevated risk of cardiovascular disease
Open Access
- 11 January 2021
- journal article
- Published by Academy of Science of South Africa in South African Journal of Sports Medicine
- Vol. 33 (1), 1-8
- https://doi.org/10.17159/2078-516x/2021/v33i1a8894
Abstract
Background: High-intensity interval training has recently gained popularity at improving cardiometabolic health. However, a close investigation of high-intensity interval training reveals that the exercise duration is similar to moderate-intensity continuous exercise. Objective: To compare the effect of the time-efficient ‘Gear’ exercise programmes to traditional exercise on cardiometabolic risk factors in persons with an elevated risk of cardiovascular disease. Methods: The study implemented a six-week, randomised controlled trial. The variables were low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, triglycerides, total cholesterol, glycated haemoglobin (HbA1c), blood pressure and body composition. Forty-eight participants completed the study. Participants were randomly assigned to either the ‘Gear’ exercise programme repeated at different times during the day (GEP-DT): cycled for 90 seconds, repeated three times/day, for three days/week (n = 12); ‘Gear’ exercise programme at one point in time (GEP-OT): cycled for 90 seconds followed by 4 minutes and 30 seconds rest, repeated three times at one point in time, for three days/week (n = 14); 30 minutes of moderate-intensity continuous cycling repeated three days/week at 55-69% HRmax (n = 11); and the controls, who were encouraged not to exercise (n = 11). Results: The 90-second GEP-DT intervention reduced HbA1c post six-weeks of training (MD = 0.1±0.4, % Δ = -1.3%, d = ˗0.70). The GEP-OT group decreased blood triglycerides with a large effect size (MD = 0.6±1.3, % Δ = ˗31.9%, d = ˗0.83). Conclusion: The novel 90-second ‘Gear’ exercise programme moderately reduced HbA1c and the 18-minute GEP-OT lowered blood triglycerides. ‘Gear’ exercise programmes will encourage future research in persons with non-communicable diseases, and it should be considered as a public health initiative to promote exercise in clinical, home and work environments.Keywords
This publication has 16 references indexed in Scilit:
- The J-curve between Diastolic Blood Pressure and Risk of All-cause and Cardiovascular DeathKorean Circulation Journal, 2018
- Benefits of different intensity of aerobic exercise in modulating body composition among obese young adults: a pilot randomized controlled trialHealth and Quality of Life Outcomes, 2017
- Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studiesBritish Journal of Sports Medicine, 2016
- High-Density Lipoprotein Mimetics: a Therapeutic Tool for Atherosclerotic DiseasesJournal of Atherosclerosis and Thrombosis, 2016
- The Physiological Regulation of Skeletal Muscle Fatty Acid Supply and Oxidation During Moderate-Intensity ExerciseSports Medicine, 2015
- Less Sitting, More Physical Activity, or Higher Fitness?Mayo Clinic Proceedings, 2015
- Physical activity attenuates the mid-adolescent peak in insulin resistance but by late adolescence the effect is lost: a longitudinal study with annual measures from 9–16 years (EarlyBird 66)Diabetologia, 2015
- Effect of Prolonged Sitting and Breaks in Sitting Time on Endothelial FunctionMedicine & Science in Sports & Exercise, 2015
- Why sprint interval training is inappropriate for a largely sedentary populationFrontiers in Psychology, 2014
- Effects of Aerobic Training, Resistance Training, or Both on Glycemic Control in Type 2 DiabetesAnnals of Internal Medicine, 2007