All posts in Fitness

Exercise by “Weekend Warriors” Reduces Mortality

Exercise by “Weekend Warriors” Reduces Mortality

The term “weekend warriors” has been used to refer to individuals who exercised irregularly, perhaps just on weekends. It has long been thought that this pattern of exercise was not enough to get the cardiovascular benefit of more frequent exercise, and that these people were just opening themselves up to greater in juries than those who exercised more regularly. Now that thinking has changed. A new study of over 63,000 English and Scottish adults with an average age of 58, showed that exercising just one or two times per week lowered the mortality rate over the eight year study period, by a  whopping 30 per cent

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Exercise Helps Protect Against Inflammatory Changes of Excessive Diet

Exercise Helps Protect Against Inflammatory Changes of Excessive Diet

Research in the past has shown that  inflammatory markers that can be measured in simple blood tests  are elevated in obesity. Also, it is known that a fairly brief period of overeating can raise these inflammatory markers. New research from the University of Michigan researchers shows that exercise protects against the changes in inflammatory markers that can occur after  a week of overeating.

In this study, the researchers studied four lean and active adults who ate 30 percent more calories than they normally would for one week. During the study, the subjects continued their regular exercise habits.

Dr Alison C. Ludzki lead researcher says,”Our preliminary findings suggest trends for increases in markers of inflammation (C-reactive protein, pJNK/JNK) after one week of overeating in people who do not exercise. ” They also found, however , that  among study subjects who were exercising  “overeating did not increase the protein content of markers of adipose tissue inflammation (i.e., pJNK/JNK, pERK/ERK) or circulating C-reactive protein.”

“Our preliminary findings expand on existing work to support a protective role of exercise in the metabolic response of adipose tissue to brief periods of overeating,” the researchers concluded

For more of the latest in nutritional/ lifestyle research check all of my blog posts at www.drsobo.com/blog

For the best care in Integrative Medicine call Henry C. Sobo, M.D., at 203-348-8805 or write us at optimalhalth@optonline.net

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Higher Muscle Mass Lowers Mortality in Heart Disease

Higher Muscle Mass Lowers Mortality in Heart Disease

According to a new study published in the American Journal of Cardiology, patients with heart disease  who have a higher muscle mass and lower fat mass have a lower mortality risk.

This research was done at the Geffen School of Medicine at UCLA. They found that regardless of a person’s measurement of  fat mass, a higher level of muscle mass helps reduce the risk of death.

Data was collected from over 6,000 study  participants.  They were categorized  in one of four groups:

  • low muscle/low fat mass
  • low muscle/high fat mass
  • high muscle/low fat mass
  • high muscle/high fat mass

Those with high muscle mass and low fat mass had the lowest risk of cardiovascular and total mortality. This research highlights the importance of maintaining muscle mass, rather than focusing only on  weight loss, in order to prolong life. The authors of the study suggest that doctors advise patients to participate in resistance exercises to build muscle mass.

For more of the latest in nutritional/ lifestyle research check all of my blog posts at www.drsobo.com/blog

For the best care in Integrative Medicine call Henry C. Sobo, M.D., at 203-348-8805 or write us at optimalhalth@optonline.net

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Moderate Better than Strenuous Exercise for Preventing Diabetes, Study Suggests

Moderate Better than Strenuous Exercise for Preventing Diabetes, Study Suggests

A new study from Duke University published in the journal Diabetologia, suggests that walking briskly may be more effective than  jogging for improving glucose control for individuals who are pre-diabetic.

One hundred and fifty individuals who were diagnosed with pre-diabetes were studied for 6 months. To assess the effect of the different types of exercise on blood glucose levels, they divided participants into three groups who given the  instructions for engaging in different types of exercise, and told not change their diets . One group was labeled  low-amount of exercise at moderate intensity (walking briskly for 7.5 miles per week). Another group was labeled high-amount of exercise at  moderate intensity (walking briskly for 11.5 miles per week). And the third group was labeled high-amount at vigorous intensity (jogging for 11.5 miles per week).

Researcher Dr William Kraus says, “We wanted to know …  which intensity of exercise is better for controlling metabolism in individuals at risk for diabetes.”

Participants in the moderate-intensity, 11.5-mile group saw a 7 percent improvement in glucose tolerance on average. The moderate-intensity, 7.5-mile group had a 5 percent improvement on average. The lowest improvement was seen among those in the vigorous-intensity, 11.5-mile group, with only a 2 percent average

Research author Willian Kraus explains, “High-intensity exercise tends to burn glucose more than fat, while moderate-intensity exercise tends to burn fat more than glucose. We believe that one benefit of moderate-intensity exercise is that it burns off fat in the muscles, which relieves the block of glucose uptake by the muscles. That’s important because muscle is the major place to store glucose after a meal.”

The study’s authors say that further study would be needed to determine whether moderate-intensity exercise is actually superior to high-intensity exercise at preventing those  pre-diabetes from progressing to full blown diabetes.

Dr Kraus says that  the study’s results could provide manageable alternatives for pre-diabetic patients. “When faced with the decision of trying to do weight loss, diet, and exercise versus exercise alone, the study indicates you can achieve nearly 80 percent of the effect of doing all three with just a high amount of moderate-intensity exercise.”

For more of the latest in nutritional/ lifestyle research check all of my blog posts at www.drsobo.com/blog

For the best care in Integrative Medicine call Henry C. Sobo, M.D., at 203-348-8805 or write us at optimalhalth@optonline.net

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Drinking More Water Associated With Weight Loss and Health Benefits

Drinking More Water Associated With Weight Loss and Health Benefits

A new study  published in the Journal of Human Nutrition and Dietetics  from the University of Illinois found that people who increased their water consumption by one to three cups per day decreased their calorie intake up to 205 calories per day.They also consumed up to 18 grams less sugar per day as well as decreasing both their cholesterol and sodium intake .

Study author, community health professor Ruopeng An states , “the impact of plain water intake on diet was similar across race/ethnicity, education and income levels and body weight status. This finding indicates that it might be sufficient to design and deliver universal nutrition interventions and education campaigns that promote plain water consumption in replacement of beverages with calories in diverse population subgroups without profound concerns about message and strategy customization.”

Study participants were asked to recall everything they ate or drank over the course of two days.

Professor An calculated the amount of plain water each person consumed .On average, participants consumed about 4.2 cups of plain water on a daily basis . Those who consumed more than that were shown to eat less calories per day as well as lower their sugar, cholesterol and sodium intake.

Many have heard the long touted advice to drink 8 glasses of water per day to lose weight and for better health. This research ads scientific credibility to that old time suggestion.

For more of the latest in nutritional/ lifestyle research check all of my blog posts at www.drsobo.com/blog

For the best care in Integrative Medicine call Henry C. Sobo, M.D., at 203-348-8805 or write us at optimalhalth@optonline.net

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High Intensity Interval Training Exercise Most Beneficial for Weight Loss, Diabetes

High Intensity Interval Training Exercise Most Beneficial for Weight Loss, Diabetes
 A study from the United Kingdom’s  University of Leicester has found that  exercise which uses brief intervals of  very vigorous activity with  relative rest in between, is more effective for treating obesity and Type 2 Diabetes, compared to longer continuous exercise.
Obesity and Type 2 Diabetes are closely linked. Between  80 and 90 per cent of people diagnosed with Type 2 Diabetes are overweight or obese. Instructions in both diet and physical activity are essential parts of the management of both conditions. 

The findings of this study , a meta-analysis which uses data from many other studies, may play a role in improving current exercise recommendations. Published in the journal Obesity Reviews, this study is entitled, “The effects of high-intensity interval training on glucose regulation and insulin resistance.” Current  guidelines for weight loss tell us that 200 to 300 minutes of exercise per week is needed for long term weight reduction results.  But it is well known that only 5% of the populaiton is actually disciplined enough to take the time to do that amount of exercise.

The authors of this study propose that high-intensity interval training (HIIT) is a better  “time-efficient exercise intervention…”  Author Charlotte Jelleyman says,  “This study involved a meta-analysis of experimental research, allowing us to pull together evidence and establish cause and effect. We have demonstrated that HIIT conveys benefits to cardiometabolic health which in the cases of insulin resistance and aerobic fitness may be superior to the effect of traditional continuous training.

“HIIT may therefore be suitable as an alternative to continuous exercise training in the promotion of metabolic health and weight loss, particularly in those with Type 2 diabetes or metabolic syndrome. ”

 

For more of the latest in nutritional/ lifestyle research check all of my blog posts at www.drsobo.com/blog

For the best care in Integrative Medicine call Henry C. Sobo, M.D., at 203-348-8805 or write us at optimalhalth@optonline.net

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Low Carb Diet, Fasting, and Exercise Lowers Inflammation – May Prevent Disease

Low Carb Diet, Fasting, and Exercise Lowers Inflammation – May Prevent Disease

 Yale School of Medicine researchers have published a study in online journal Nature Medicine which shows that  a compound produced by the body when dieting or fasting blocks a part of the immune system which is involved in the development of diseases like diabetes, Alzheimer’s, cardiovascular disease and other auto-inflammatory conditions.

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