Excessive caloric intake, increased refined carbohydrate consumption and
lack of regular, sustained, brisk physical activity have led to a steady
increase in the incidence of abdominal obesity and an emerging epidemic of
Abdominal obesity has tripled in the United States during the last four
decades, currently affecting about half of all adults. Along with the rise in
obesity, the incidence of metabolic syndrome is expected to increase in the
coming years and people with metabolic syndrome are more likely to die from
coronary heart disease than those people without it.
The good news, however, is that exercise has been shown to reverse
metabolic syndrome, allowing those people diagnosed with this disorder to
decrease their risk for having or dying from an MI.
In a 2002 study, researchers followed more than 3,200 people with
elevated glucose levels. They found that lifestyle changes, which included
exercise and weight loss, reduced the progression to type 2 diabetes by >50%
vs. those who did not partake in the diet and exercise program. Moreover, the
diet and exercise program was even more effective than taking medication alone,
showing the importance of exercise for those people with metabolic syndrome.
Currently, experts recommend more than 30 minutes of moderate, brisk
exercise about five times a week. These 30 minute sessions can be done all at
once, or they can be done in many short bursts, such as walking up the stairs
instead of taking the elevator. Moderate exercise involves increasing
one’s heart rate to 50% to 70% of its maximum level or walking at about
three miles per hour. (An easier way to determine moderate exercise levels is
to make sure you can still have a conversation while exercising.)
A short warm-up period before exercising and a five minute cool down
period after exercising are advised to limit any danger associated with rapidly
increasing or decreasing one’s heart rate. If at any time during exercise
people experience any symptoms such as pain or pressure in the chest, arms,
neck, or jaw, dizziness, nausea, shortness of breath, or rapid heartbeat, they
should stop immediately and contact a doctor.
From 2004 to 2005, researchers in Norway performed a study to look at
the effect that different types of exercise programs had on people diagnosed
with metabolic syndrome. They looked at two different exercise programs in an
attempt to identify which is most effective at reversing metabolic syndrome.
Thirty-two people diagnosed with metabolic syndrome were divided into three
groups; aerobic interval training, continuous moderate exercise or a control
The aerobic interval training program had people warm up at 70% of their
maximum heart rate (determined by subtracting their age from 220 beats per
minute) for 10 minutes, followed by four 4-minute intervals of intense exercise
(90% of their maximum heart rate) with three minute recovery periods at 70% of
their maximum heart rate between these intense intervals. The program ended
with a five minute cool-down period.
Participants performed the continuous moderate exercise program a
session about 45 minutes at 70% of their maximum heart rate. Both exercise
programs were designed to expend equal amount of calories per workout section
and occurred three times a week for 16 weeks.
The researchers performed tests and measurements throughout the study to
evaluate the effect of the two different exercise routines on the criteria for
the diagnosis of metabolic syndrome and other markers of cardiovascular health.
Slightly lower weights were observed in the aerobic interval training group
(3%) and the continuous moderate exercise group (4%), as well as lower BMI and
waist circumference, all important components of metabolic syndrome.
BP was lowered in both the aerobic interval training and continuous
moderate exercise groups. Systolic BP was lowered by about 10 mmHg, and
diastolic BP was lowered by about 6 mmHg in both groups. Although it may seem
like a relatively small change, in observational studies this decrease in BP is
associated with a 30% to 40% decrease in the risk for premature death due to
stroke or ischemic heart disease.
Despite having similar effects on body weight and BP, the aerobic
interval training group showed more improvement in insulin sensitivity, aerobic
capacity and HDL levels. Along with higher insulin sensitivity, participants
from the aerobic interval training group had lower blood glucose levels than
participants from the continuous moderate exercise or control groups.
Of all the risk factors for heart disease, low aerobic exercise capacity
has been shown to be the strongest predictor of death. Participants in the
aerobic interval training group increased their maximal oxygen uptake by 35%
during the 16-week program, whereas the continuous moderate exercise group
increased their maximal oxygen uptake by 16%. The aerobic interval training
group probably was able to increase their maximal oxygen uptake by a greater
margin because performing short work periods at high intensities challenges the
heart’s pumping ability more than just performing at a constant, lower
Participants in the aerobic interval training program had an increase of
25% in HDL levels, whereas participants from the continuous moderate exercise
and control groups showed no change in HDL levels. Also, participants noted
that the aerobic interval training program’s varying procedure kept them
more interested and motivated, whereas the continuous moderate exercise
program’s constant walking was perhaps not as interesting. Thus besides
being more beneficial, the aerobic interval training program may be more
appealing for the average person to complete on a regular basis.
Overall, the findings from this study confirmed the findings from prior
studies that showed the importance of exercise, in any form, in reducing
cardiovascular risk. Additionally, the findings from this study were the first
to show that the intensity of exercise can be an important factor for reversing
factors of metabolic syndrome and improving other measures of cardiovascular
health, including aerobic capacity. These findings suggest that high-intensity
interval exercise training is more beneficial to preventing and reversing
metabolic syndrome compared with constant, moderate-intensity programs.
With the incidence of metabolic syndrome expected to increase in the
future, the researchers provided important information about the most effective
type of exercise training to prevent cardiovascular events in individuals with
Before beginning any new exercise program, people who already have or
are at high risk for developing CHD should consult their doctor to create a
safe and effective plan.
George Clements is a premedical student at The Johns Hopkins Ciccarone
Center for the Prevention of Heart Disease.
Andrew DeFilippis, MD, MSc, is a Cardiology Fellow at The Johns Hopkins
Ciccarone Center for the Prevention of Heart Disease.
Roger S. Blumenthal, MD, is a Professor of Medicine and Director at The
Johns Hopkins Ciccarone Center for the Prevention of Heart Disease.
For more information:
- Blaha MJ, Bansal S, Rouf R, et al. A practical “ABCDE”
approach to the metabolic syndrome. Mayo Clinic Proceedings. In press.
- LaMonte MJ, Barlow CE, Jurca R, et al. Cardiorespiratory fitness is
inversely associated with the incidence of metabolic syndrome. Circulation.
- Orakzai RH, Orakzai SH, Nasir K, et al. Association of increased
cardiorespiratory fitness with low risk for clustering of metabolic syndrome
components in asymptomatic men. Arch Med Re. 2006;37:522-528.
- Pollin IS, Kral BG, Shattuck T, et al. High prevalence of
cardiometabolic risk factors in women considered low risk by traditional risk
assessment. J Womens Health. 2008;doi:10.1089/jwh.2007.0640.
- Tjonnas AE, Lee SJ, Rogonmo O, et al. Aerobic interval training vs.
continuous moderate exercise as a treatment for the metabolic syndrome: a pilot
study. Circulation. 2008;doi:10.1161/circulationaha.108.772822.