Трейси Манн - Секреты лаборатории питания: Наука похудения, мифы о силе воли и пользе диет

535

Kimberly A. Brownley et al., «Sympathoadrenergic Mechanisms in Reduced Hemodynamic Stress Responses After Exercise», Medicine and Science in Sports and Exercise 35, no. 6 (June 2003): 978–86, doi:10.1249/01.MSS.0000069335.12756.1B.

536

Peter Salmon, «Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress», Clinical Psychology Review 21, no. 1 (February 2001): 33–61, doi:10.1016/S0272-7358(99)00032-X.

537

Cheryl J. Hansen, Larry C. Stevens, and J. Richard Coast, «Exercise Duration and Mood State: How Much Is Enough to Feel Better?», Health Psychology 20, no. 4 (July 1, 2001): 267–75, doi:10.1037/0278-6133.20.4.267.

538

J. C. Coulson, J. McKenna, and M. Field, «Exercising at Work and Self-Reported Work Performance», International Journal of Workplace Health Management 1, no. 3 (September 26, 2008): 176–97, doi:10.1108/17538350810926534; Robert R. Yeung, «The Acute Effects of Exercise on Mood State», Journal of Psychosomatic Research 40, no. 2 (February 1996): 123–41, doi:10.1016/0022-3999(95)00554-4.

539

Salmon, «Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress».

540

Steven J. Petruzzello et al., «A Meta-Analysis on the Anxiety-Reducing Effects of Acute and Chronic Exercise», Sports Medicine 11, no. 3 (March 1991): 143–82, doi:10.2165/00007256-199111030-00002.

541

Peter J. Carek, Sarah E. Laibstain, and Stephen M. Carek, «Exercise for the Treatment of Depression and Anxiety», International Journal of Psychiatry in Medicine 41, no. 1 (January 1, 2011): 15–28, doi:10.2190/PM.41.1.c; Andreas Broocks et al., «Comparison of Aerobic Exercise, Clomipramine, and Placebo in the Treatment of Panic Disorder», American Journal of Psychiatry 155, no. 5 (May 1, 1998): 603–9.

542

Carek, Laibstain, and Carek, «Exercise for the Treatment of Depression and Anxiety»; Gillian E. Mead et al., «Exercise for Depression», Cochrane Database of Systematic Reviews no. 4 (January 2008): CD004366, doi:10.1002/14651858.CD004366.pub3.

543

Hamer, Lavoie, and Bacon, «Taking Up Physical Activity in Later Life and Healthy Ageing».

544

Daniel Y. T. Fong et al., «Physical Activity for Cancer Survivors: Meta-Analysis of Randomised Controlled Trials», BMJ (Clinical Research Ed.) 344, no. jan30_5 (January 31, 2012): e70, doi:10.1136/bmj.e70.

545

M. E. Hopkins et al., «Differential Effects of Acute and Regular Physical Exercise on Cognition and Affect», Neuroscience 215 (July 26, 2012): 59–68, doi:10.1016/j.neuroscience.2012.04.056; Hamer, Lavoie, and Bacon, «Taking Up Physical Activity in Later Life and Healthy Ageing»; Maria A. I. Aberg et al., «Cardiovascular Fitness Is Associated with Cognition in Young Adulthood», Proceedings of the National Academy of Sciences of the United States of America 106, no. 49 (December 8, 2009): 20906–11, doi:10.1073/pnas.0905307106; Arthur F. Kramer, Kirk I. Erickson, and Stanley J. Colcombe, «Exercise, Cognition, and the Aging Brain», Journal of Applied Physiology 101, no. 4 (October 1, 2006): 1237–42, doi:10.1152/japplphysiol.00500.2006.

546

Kate Lambourne and Phillip Tomporowski, «The Effect of Exercise-Induced Arousal on Cognitive Task Performance: A Meta-Regression Analysis», Brain Research 1341 (June 23, 2010): 12–24, doi:10.1016/j.brainres.2010.03.091.

547

Marily Oppezzo and Daniel L. Schwartz, «Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking», Journal of Experimental Psychology (2014).

548

Shelley S. Tworoger et al., «Effects of a Yearlong Moderate-Intensity Exercise and a Stretching Intervention on Sleep Quality in Postmenopausal Women», Sleep 26, no. 7 (2003): 830–38.

549

Abby C. King et al., «Moderate-Intensity Exercise and Self-Rated Quality of Sleep in Older Adults», JAMA 277, no. 1 (January 1, 1997): 32–37, doi:10.1001/jama.1997.03540250040029.

550

В этой работе не учитывается масса тела и ее изменения. Hamer, Lavoie, and Bacon, «Taking Up Physical Activity in Later Life and Healthy Ageing».

551

B. L. Tracy et al., «Muscle Quality. II. Effects of Strength Training in 65-to 75-Yr-Old Men and Women», Journal of Applied Physiology 86, no. 1 (January 1, 1999): 195–201.

552

Kramer, Erickson, and Colcombe, «Exercise, Cognition, and the Aging Brain».

553

U.S. Department of Health and Human Services, «2008 Physical Activity Guidelines for Americans».

554

Подсчитать максимальный пульс можно на веб-сайте по адресу: http://www.ntnu.edu/cerg/hrmax.

555

Karissa L. Canning et al., «Individuals Underestimate Moderate and Vigorous Intensity Physical Activity», ed. Conrad P. Earnest, PloS One 9, no. 5 (January 2014): e97927, doi:10.1371/journal.pone.0097927.

556

U.S. Department of Health and Human Services,"2008 Physical Activity Guidelines for Americans".

557

Ross C. Brownson, Tegan K. Boehmer, and Douglas A. Luke, «Declining Rates of Physical Activity in the United States: What Are the Contributors?», Annual Review of Public Health 26 (October 7, 2005): 421–43.

558

Ross C. Brownson, Tegan K. Boehmer, and Douglas A. Luke, «Declining Rates of Physical Activity in the United States: What Are the Contributors?», Annual Review of Public Health 26 (October 7, 2005): 421–43.

559

Ross C. Brownson, Tegan K. Boehmer, and Douglas A. Luke, «Declining Rates of Physical Activity in the United States: What Are the Contributors?», Annual Review of Public Health 26 (October 7, 2005): 421–43.

560

Uri Ladabaum et al., «Obesity, Abdominal Obesity, Physical Activity, and Caloric Intake in US Adults: 1988 to 2010», American Journal of Medicine 127, no. 8 (August 2014): 717–727.e12, doi:10.1016/j.amjmed.2014.02.026.

561

Цель программы «Упражнение – это лекарство» – популяризация упражнений наряду с другими способами профилактики заболеваний, а также учет степени физической активности пациентов при их приеме. Программа поддерживается сотнями организаций, связанных со здравоохранением. Список организаций доступен по ссылке: http://www.exerciseismedicine.org/supporters.htm.

562

Susan A. Carlson et al., «Trend and Prevalence Estimates Based on the 2008 Physical Activity Guidelines for Americans», American Journal of Preventive Medicine 39, no. 4 (October 2010): 305–13, doi:10.1016/j.amepre.2010.06.006.

563

Jared M. Tucker, Gregory J. Welk, and Nicholas K. Beyler, «Physical Activity in U.S.: Adults Compliance with the Physical Activity Guidelines for Americans», American Journal of Preventive Medicine 40, no. 4 (April 2011): 454–61, doi:10.1016/j.amepre.2010.12.016.

564

Jared M. Tucker, Gregory J. Welk, and Nicholas K. Beyler, «Physical Activity in U.S.: Adults Compliance with the Physical Activity Guidelines for Americans», American Journal of Preventive Medicine 40, no. 4 (April 2011): 454–61, doi:10.1016/j.amepre.2010.12.016.

565

Там же. Акселерометры – решение неидеальное, с их помощью можно скорее недооценить интенсивность упражнений, чем переоценить.

566

Ryan E. Rhodes and Gert-Jan de Bruijn, «How Big Is the Physical Activity Intention-Behaviour Gap? A Meta-Analysis Using the Action Control Framework», British Journal of Health Psychology 18, no. 2 (May 2013): 296–309, doi:10.1111/bjhp.12032.

567

Geoff Williams, «The Heavy Price of Losing Weight», U.S. News & World Report, January 2, 2013, http://money.usnews.com/money/personal-finance/articles/2013/01/02/the-heavy-price-of-losing-weight. Уильямс цитирует этот источник: «Gym Membership Statistics», StatisticsBrain.com, 2012, http://www.statisticbrain.com/gym-membership-statistics/.

568

В соответствии с данными sportsbusinessdaily.com, в Соединенных Штатах на спортивную одежду ежегодно тратится $30 млрд: Amber Goodfellow, «The Athletic Apparel Industry: Fitness or Fashion?», Digital Universe, 2013, http://universe.byu.edu/2013/07/30/the-athletic-apparel-industry-fitness-or-fashion/.

569

На эту тему написано множество книг и тысячи статей. Основные идеи в конспективном виде можно найти в книге: Mark Conner et al., Predicting Health Behaviour (Maidenhead, England: McGraw-Hill International, 2005). Еще одну полезную статью см.: Ralf Schwarzer, «Modeling Health Behavior Change: How to Predict and Modify the Adoption and Maintenance of Health Behaviors», Applied Psychology 57, no. 1 (January 2008): 1–29, doi:10.1111/j.1464–0597.2007.00325.x.

570

Conner et al., «Predicting Health Behaviour».

571

Marcel den Hoed et al., «Heritability of Objectively Assessed Daily Physical Activity and Sedentary Behavior», American Journal of Clinical Nutrition 98, no. 5 (November 18, 2013): 1317–25, doi:10.3945/ajcn.113.069849.

572

Justin S. Rhodes, Theodore Garland, and Stephen C. Gammie, «Patterns of Brain Activity Associated with Variation in Voluntary Wheel-Running Behavior», Behavioral Neuroscience 117, no. 6 (December 1, 2003): 1243–56, doi:10.1037/0735-7044.117.6.1243.

573

Justin S. Rhodes, Theodore Garland, and Stephen C. Gammie, «Patterns of Brain Activity Associated with Variation in Voluntary Wheel-Running Behavior», Behavioral Neuroscience 117, no. 6 (December 1, 2003): 1243–56, doi:10.1037/0735-7044.117.6.1243.

574

Rachel J. Burns et al., «A Theoretically Grounded Systematic Review of Material Incentives for Weight Loss: Implications for Interventions», Annals of Behavioral Medicine 44, no. 3 (December 2012): 375–88, doi:10.1007/s12160-012-9403-4.

575

Этой студенткой была Рейчел Бернс.

576

Rachel J. Burns, «Can We Pay People to Act Healthily? Testing the Relative Effectiveness of Incentive Dimensions and Underlying Psychological Mediators» (University of Minnesota, 2014).

577

Не у меня одной был такой опыт. Бенджамин Лорр в своей книге описывает нечто подобное (хотя и более подробно). Benjamin Lorr, «Hell-Bent: Obsession, Pain, and the Search for Something Like Transcendence in Competitive Yoga» (New York: St. Martin's Press, 2012).

578

О том, как важно, чтобы поощрение было немедленным, см.: C. B. Ferster and B. F. Skinner, «Schedules of Reinforcement» (East Norwalk, CT: Appleton-Century-Crofts, 1957). Мне на глаза не попадалось научных доказательств, что на регулярность тренировок в течение длительного периода в большей степени влияет повышение уровня физической подготовки, нежели успехи в похудении. Я работаю над исследованием этого вопроса.

579

Carolina O. C. Werle, Brian Wansink, and Collin R. Payne, «Is It Fun or Exercise? The Framing of Physical Activity Biases Subsequent Snacking», Marketing Letters (May 15, 2014), doi:10.1007/s11002-014-9301-6.

580

Staub, «Instigation to Goodness»; Howland, Hunger, and Mann, «Friends Don't Let Friends Eat Cookies».

581

Staub, «Instigation to Goodness»; Howland, Hunger, and Mann, «Friends Don't Let Friends Eat Cookies».

582

Gollwitzer and Sheeran, «Implementation Intentions and Goal Achievement».

583

Sarah Milne, Sheina Orbell, and Paschal Sheeran, «Combining Motivational and Volitional Interventions to Promote Exercise Participation: Protection Motivation Theory and Implementation Intentions», British Journal of Health Psychology 7, no. Pt 2 (May 2002): 163–84, doi:10.1348/135910702169420.

584

Sarah Milne, Sheina Orbell, and Paschal Sheeran, «Combining Motivational and Volitional Interventions to Promote Exercise Participation: Protection Motivation Theory and Implementation Intentions», British Journal of Health Psychology 7, no. Pt 2 (May 2002): 163–84, doi:10.1348/135910702169420.

585

Gollwitzer and Sheeran, «Implementation Intentions and Goal Achievement».

586

Williams, «The Heavy Price of Losing Weight».

587

Schwartz et al., «Healthier by Precommitment».

588