ADA2013：修复瑜伽可减少全身肥胖

强化生活方式干预可以预防或延缓2型糖尿病的发展。有氧运动在减少全身和局部脂肪方面是有效的，但对于肥胖和久坐的成年人可能是不可行的。为了评估温和的体力活动，例如修复瑜伽和牵伸对脂肪分布的影响，来自美国加利福尼亚大学的Maria G Araneta教授及其团队进行了一项研究，该研究发现修复瑜伽对全身肥胖和腰围的降低和持续减少是有效的，但对于内脏脂肪面积无效。

该研究中，在伴有代谢综合征（IDF标准）的超重成年人（年龄21–65岁）中进行48周的随机试验，比较修复瑜伽与主动牵伸。受试者缺乏运动（锻炼＜150min/周），而且没有使用降血糖药物、烟酸、贝特类降血脂药物和激素。受试者接受90分钟团体课程，并鼓励回家练习。测量体重和腰围，通过CT测量内脏和皮下脂肪。

该研究结果表明，在171例随机受试者中，平均年龄为55岁，平均体重指数（BMI）为34kg/m²。瑜伽组6月和12月后，全身肥胖体重和皮下脂肪显著减少，然而，在牵伸组，仅在第6个月有体重减轻。在6月和12月后，瑜伽组对比牵伸组，皮下脂肪显著减少，但两组的内脏脂肪都没有变化。

该研究发现，修复瑜伽对全身肥胖和腰围的降低和持续减少是有效的，但对于内脏脂肪面积无效。

Intensive lifestyle interventions have prevented or delayed type 2 diabetes. Aerobic exercise is effective in overall and regional fat weight loss but might not be feasible for obese sedentary adults. The effects of gentle physical activity such as restorative yoga and stretching on fat distribution has not been evaluated.

We conducted a 48-week randomized trial comparing restorative yoga vs. active stretching in overweight adults (ages 21-65 years) with the metabolic syndrome (IDF criteria). Participants were underactive (<150 minutes/wk of exercise) and not taking anti-diabetes medications niacin fibrates and hormones. Participants took 90 minute group classes and home practice was encouraged. Weight and waist were measured; visceral and subcutaneous fat were measured by computed tomography (CT).

Among the 171 randomized participants mean age was 55 and mean BMI was 34 kg/m2. Overall adiposity weight and subcutaneous fat decreased significantly after 6 and 12 months in the yoga group whereas weight decreased only at 6 months in the stretching group (Table). Subcutaneous fat decreased significantly in the yoga vs. stretching group after 6 and 12 months but visceral fat did not change in either group.

Restorative yoga was effective in reducing and sustaining reduction in overall adiposity and waist girth but not in visceral fat area.

编辑： 葛根    来源：丁香园