040 碎片化知识不一定有用，但碎片化运动是真的能续命

运动零食（exercise snacking），这个术语说得还真的不是运动中吃的零食，而是一种运动形式，是指一天中多次进行的15秒-10分钟的运动，穿插在我们一天的生活轨迹中，有点像时不时吃一口的“零食”，但这个零食是——动一动。

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01:01 什么是碎片化运动？适合什么样的人？

05:57 为什么体育科研会研究碎片化运动

08:13 如果碎片化运动的时间您也没有，不妨试试时间更短的“运动零食”吧

12:17 “运动零食”如此短的运动时间，究竟能产生什么样的健康收益

12:37 对久坐人群、肥胖人群、一般健康人群心肺适能的改善

15:57 对久坐人群和老年人群肌肉适能的改善

16:29 对胰岛素敏感性、血脂、脂肪氧化、下肢血流变、高血压的改善

25:24 对老年人预期寿命和体能水平的改善

30:36 一份合适的“运动零食”是什么样的：形式、强度、量和间隔

37:36 一个上班族日常碎片化运动/进行“运动零食”的例子

参考文献

[1] Untapping the Health Enhancing Potential ofVigorous Intermittent Lifestyle Physical Activity (VILPA): Rationale, ScopingReview, and a 4-Pillar Research Framework. Doi: 10.1007/s40279-020-01368-8.

[2] Barriers and enablers of vigorous intermittent lifestyle physical activity (VILPA) in physically inactive adults:a focus group study. DOI:10.1186/s12966-023-01480-8.

[3] Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks. DOI:10.1249/MSS.0000000000002431.

[4] Device-measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events:evidence of sex differences. DOI:10.1136/bjsports-2024-108484.

[5] Can incidental physical activity offset the deleterious associations of sedentary behaviour with major adverse cardiovascular events? DOI:10.1093/eurjpc/zwae316.

[6] Brief Intense StairClimbing Improves Cardiorespiratory Fitness. Doi: 10.1249/MSS.0000000000001188.

[7] Do stair climbing exercise"snacks" improve cardiorespiratory fitness? Doi: 10.1139/apnm-2018-0675.

[8] Effect of brief intense stair climbing on cardiorespiratory fitness and metabolic risk factors in inactive young men with obesity: A randomized controlled trial. Doi: 10.1016/j.numecd.2025.103902.

[9] ExerciseSnacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies. Doi:10.1007/s40279-023-01983-1.

[10] Association of wearable device-measured vigorous intermittent lifestylephysical activity with mortality. Doi:10.1038/s41591-022-02100-x.