Nutritional discipline and dietary restriction result in resistance exercise for our cells. Triggered by calorie restriction or physical exercise, our cells end up producing transcription factors that lead to protection against oxidation, inflammation, atherosclerosis, and carcinogenic proliferation. In the long-term, this results in longevity and a decrease in cancer, T2DM [type 2 diabetes], myocardial infarction, and stroke. Since centuries past, studies on humans, rhesus monkeys, and multilevel organisms have demonstrated the benefits of calorie restriction without malnutrition. Periodic fasting and calorie restriction show increases in regeneration markers and decreases in biomarkers for diabetes, CVD [cardiovascular disease], cancer, and aging.
The present review concluded that longevity can be increased through moderation of diet and exercise. Research shows that a concoction of the diverse diets modernly popularized— MED [Mediterranean], DASH, high-protein diets±—tempered by overall calorie restriction through periodic fasting or chronic calorie restriction, will provide protection against CVD, cancer, and aging. Exercise has also been shown to increase longevity in the general population, lower incidence of diabetes and cancer, and produce psychological benefits.
This review of research indicates that incorporating a moderate caloric restriction or fasting regimen could provide substantial benefits at low risk. Cellular exercise through calorie restriction and physical exercise can increase longevity and prevent the greatest killers of human society today—stroke and heart disease.
Posted onApril 28, 2021|Comments Off on Resistance Training Improves Insulin Resistance in Overweight Men
Didn’t we already know this?
Insulin is a blood-borne hormone that the pancreas gland secretes in order to keep blood sugar levels from getting too high. (Insulin does many other things, but table that for now.) Insulin triggers certain body cells to absorb glucose from the bloodstream. “Insulin resistance” means that these cells don’t respond to insulin as well as they should, so either the pancreas secretes even more insulin (hyperinsulinemia) or blood sugar levels rise. Insulin resistance is a harbinger of type 2 diabetes mellitus. Most overweight or obese type 2 diabetics have insulin resistance. Many experts think hyperinsulinemia causes disease by itself, regardless of blood sugar levels. So it may be best to avoid insulin resistance and hyperinsulinemia.
The aim of the study was to investigate the effects of 6 weeks of resistance exercise training, composed of one set of each exercise to voluntary failure, on insulin sensitivity and the time course of adaptations in muscle strength/mass. Ten overweight men (age 36 ± 8 years; height 175 ± 9 cm; weight 89 ± 14 kg; body mass index 29 ± 3 kg m−2) were recruited to the study. Resistance exercise training involved three sessions per week for 6 weeks. Each session involved one set of nine exercises, performed at 80% of one‐repetition maximum to volitional failure. Sessions lasted 15–20 min. Oral glucose tolerance tests were performed at baseline and post‐intervention. Vastus lateralis muscle thickness, knee‐extensor maximal isometric torque and rate of torque development (measured between 0 and 50, 0 and 100, 0 and 200, and 0 and 300 ms) were measured at baseline, each week of the intervention, and after the intervention. Resistance training resulted in a 16.3 ± 18.7% (P < 0.05) increase in insulin sensitivity (Cederholm index). Muscle thickness, maximal isometric torque and one‐repetition maximum increased with training, and at the end of the intervention were 10.3 ± 2.5, 26.9 ± 8.3, 18.3 ± 4.5% higher (P < 0.05 for both) than baseline, respectively. The rate of torque development at 50 and 100 ms, but not at 200 and 300 ms, increased (P < 0.05) over the intervention period. Six weeks of single‐set resistance exercise to failure results in improvements in insulin sensitivity and increases in muscle size and strength in young overweight men.
When the opportunity to expand the government’s control in the name of Public Health or Safety or Your Continued Well-being or Not Overwhelming the Healthcare System or whatever comes along next, suddenly your having fun is not nearly as important as obeying the commands of the petty little fucks that enjoy telling other people what to do. Fun is “non-essential,” you see. Your obedience isessential. And that is why your globogym is now closed.
Depending on where you live and how much cash the corporation has on hand, it may be closed for a long time, or it might be closed permanently. Because it is viewed as Recreation, and is therefore “non-essential,” the petty fucks in charge feel no responsibility to ensure your fun – as if the kind of innocent fun a person has is their decision to make.
And the government has already described their ideas about exercise. I wrote an article about this several years ago that shows you how completely divorced from our particular reality these fools are. It could be argued that their version of exercise is so utterly wasteful of time that you would in fact be better off locked in your house. And that is what they intend to do.
So it’s time for a paradigm shift. Training – the process we employ to intentionally increase our strength and our health over time – is fundamentally different than stopping by the club on the way home, catching a pump, catching a sweat, catching a shower, and finishing the trip having had fun. Training may actually be no fun at all. The results of training are enjoyable, but the process is hard, and it requires commitment, patience, and eventually the courage to do things you’re not sure you can do. It is an educational process, of teaching both your body and mind to be stronger.
Posted onFebruary 23, 2021|Comments Off on What’s the Best Type of Exercise to Reduce Obesity?
From Obesity Reviews:
Current international guidelines recommend people living with obesity should be prescribed a minimum of 300 min of moderately intense activity per week for weight loss. However, the most efficacious exercise prescription to improve anthropometry [measurements and proportions of the body], cardiorespiratory fitness (CRF) and metabolic health in this population remains unknown. Thus, this network meta‐analysis was conducted to assess and rank comparative efficacy of different exercise interventions on anthropometry, CRF and other metabolic risk factors.
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Results reveal that while any type of exercise intervention is more effective than control [no particular exercise, if any], weight loss induced is modest. Interventions that combine high‐intensity aerobic and high‐load resistance training exert beneficial effects that are superior to any other exercise modality at decreasing abdominal adiposity, improving lean body mass and increasing cardiorespiratory fitness. Clinicians should consider this evidence when prescribing exercise for adults living with obesity, to ensure optimal effectiveness.
Posted onOctober 29, 2020|Comments Off on From ConsumersAdvocate: The Best Fitness Trackers For 2020
ConsumersAdvocate.org has an article comparing and contrasting some of the available fitness trackers:
HOW WE FOUND THE BEST FITNESS TRACKERFEATURES
We checked for fitness trackers with diverse features that users could choose to best match their lifestyle and goals. This includes multiple health and activity monitoring options.
Many fitness trackers sync with smartphones or Bluetooth to receive calls, get message notifications, and send data to their corresponding fitness apps. We looked at trackers that were easy to connect.
Regular fitness trackers can range from $50 to $200, while hybrid smartwatches can cost over $400. We compared prices to special features to make sure consumers get the most out of their investment.
Fitness trackers should be durable, lightweight, and comfortable. We interviewed customers and read dozens of reviews and testimonies for thorough feedback on each product.
Posted onJanuary 30, 2020|Comments Off on Exercise Reduces Risk for Cancer By Up to 25 Percent
Recreation, not exercise
Exercise isn’t supposed to be fun. Ken Hutchins wrote, “Do not try to make exercise enjoyable.” Getting your teeth cleaned isn’t supposed to be fun, either.
Once I got that through my thick skull, it made it easier for me to slog through my twice weekly workouts.
Hutchins again: “We accept that both exercise and recreation are important in the overall scheme of fitness, and they overlap to a great degree. But to reap maximum benefits of both or either they must first be well-defined and then be segregated in practice.”
Back on topic…
In findings published Thursday in the Journal of Clinical Oncology, researchers at the National Cancer Institute, the American Cancer Society, and the Harvard T.H. Chan School of Public Health report that people who engaged in physical activity as recommended by the National Institutes of Health were able to reduce their risk for seven different types of cancer by as much as 25 percent.
This included common—and deadly—forms of the disease like colon and breast cancers, as well as endometrial cancer, kidney cancer, myeloma, liver cancer, and non-Hodgkin lymphoma.
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Updated federal guidelines for physical activity recommend that people should aim for two and a half to five hours per week of moderate-intensity activity or 75 to 150 minutes per week of “vigorous activity.”
Posted onJanuary 9, 2020|Comments Off on Stretching Doesn’t Prevent Running Injuries
Romeo doesn’t stretch before he runs
It’s a common and persistent myth that static stretching improves running performance and decreases the risk of injuries, researchers say.
Instead, an active warm-up can help with running performance, and progressive training can reduce injury risk, they write in the British Journal of Sports Medicine. There’s evidence stretching can help keep joints flexible and that it won’t harm performance, but it won’t help either, they write.
For your consideration, an article at Science Alert:
While most episodes of neck pain are likely to get better within a few months, half to three-quarters of people who have neck pain will experience repeated episodes of pain.
It’s often said there are “good and bad postures” and that specific postures can contribute to spinal pain but this belief is not supported by scientific evidence. Indeed, research shows that poor sleep, reduced physical activity and increased stress appear to be more important factors.
So despite attempts by health professionals to correct your posture and the use of “ergonomic” chairs, desks, keyboards and other gadgets chances are so-called “lifestyle factors” – such as getting enough sleep, making sure you exercise and keeping stress to a minimum – seem to be more salient in relieving and preventing the pain in your neck.