This study shows that if you want to lose weight or lower your cholesterol, then you have to stick to a long-term exercise or strength training program. But if your goal is just cardio-respiratory fitness and glucose tolerance, then short-term intense interval training can help you to achieve that goal.
Purpose: The purpose of this study was to determine the effectiveness of brief intense interval training as exercise intervention for promoting health and to evaluate potential benefits about common interventions, that is, prolonged exercise and strength training.
Methods: Thirty-six untrained men were divided into groups that completed 12 wk of intense interval running (INT; total training time 40 min·wk−1), prolonged running (~150 min·wk−1), and strength training (~150 min·wk−1) or continued their habitual lifestyle without participation in physical training.
Results: The improvement in cardio-respiratory fitness was superior in the INT (14% ± 2% increase in VO2max) compared with the other two exercise interventions (7% ± 2% and 3% ± 2% increases). The blood glucose concentration 2 h after oral ingestion of 75 g of glucose was lowered to a similar extent after training in the INT (from 6.1 ± 0.6 to 5.1 ± 0.4 mM, P < 0.05) and the prolonged running group (from 5.6 ± 1.5 to 4.9 ± 1.1 mM, P < 0.05). In contrast, INT was less efficient than prolonged running for lowering the subjects' resting HR, fat percentage, and reducing the ratio between total and HDL plasma cholesterol. Furthermore, total bone mass and lean body mass remained unchanged in the INT group, whereas both these parameters were increased by the strength-training intervention.
Conclusions: INT for 12 wk is an effective training stimulus for improvement of cardio-respiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity, it is less effective than prolonged training. Furthermore and in contrast to strength training, 12 wk of INT had no impact on muscle mass or indices of skeletal health.
Source: http://www.medscape.com/viewarticle/729632
David P. Chen, D.C.
Chiropractor in Laurel, Maryland 20708
Laurel Regional Chiropractic
Showing posts with label cholesterol. Show all posts
Showing posts with label cholesterol. Show all posts
Monday, May 16, 2011
Wednesday, January 26, 2011
One more reason to take breaks from sitting: a smaller waistline
Always wanted a smaller waist? Scientists have discovered that the answer could be something as simple as taking frequent small breaks from sitting.
A U.S. National Health and Nutrition Examination Survey published in the European Society of Cardiology’s European Heart Journal revealed that participants who took more small breaks from sitting had smaller waistlines than those who did not. This was true even for those who were spent up to 21.2 hours a day sedentary. For the 25% of participants who took the most breaks from sitting, the survey found that waistlines were on average 1.61 inches or 4.1 centimeters smaller than the 25% of participants who took the fewest breaks. The survey, led by University of Queensland researcher followed 4,757 people, all aged 20 and older. The survey lasted for seven days, during which participants wore an accelerometer on their right hips when they were awake. These accelerometers measured the intensity of the participants’ physical activity. Low levels of intensity were equated with sedentary periods.
Having a small waistline indicates less abdominal fat, which in turn is an indicator for better heart health. Larger waists, on the other hand, are linked to cardiovascular disease and high blood pressure as well as higher risk for type 2 diabetes. Another study published in the journal, Obesity, links increases in waistlines to increased chance of premature death.
Participants who took more frequent breaks from sitting also had lower levels of C-reactive protein (CRP). CRPs are produced by the liver. Production is correlated with the level of inflammation in the body. The study also found that taking breaks had a significant effect on lowering HDL-cholesterol, particularly in non-Hispanic whites. Conversely, those who were had higher sedentary times tended to have larger waists, higher HDL-cholesterol, CRPs, triglycerides and insulin.
The benefits of frequent breaks from sitting is linked to muscle activity in the legs and back. When sitting or reclining, these large muscles are largely inactive. However when standing, these muscles are forced to continually contract in order to maintain posture. This increased activity helps to clear plasma triglycerides, which is a risk factor for cardiovascular disease.
Still not convinced? By taking frequent breaks and doing some stretches while sitting at work will also save you from frequent neck and back pain.
Source: http://www.msnbc.msn.com/id/41028986/ns/health-diet_and_nutrition/
Dr. David P. Chen
Chiropractor in Laurel, MD 20708
Laurel Regional Chiropractic
A U.S. National Health and Nutrition Examination Survey published in the European Society of Cardiology’s European Heart Journal revealed that participants who took more small breaks from sitting had smaller waistlines than those who did not. This was true even for those who were spent up to 21.2 hours a day sedentary. For the 25% of participants who took the most breaks from sitting, the survey found that waistlines were on average 1.61 inches or 4.1 centimeters smaller than the 25% of participants who took the fewest breaks. The survey, led by University of Queensland researcher followed 4,757 people, all aged 20 and older. The survey lasted for seven days, during which participants wore an accelerometer on their right hips when they were awake. These accelerometers measured the intensity of the participants’ physical activity. Low levels of intensity were equated with sedentary periods.
Having a small waistline indicates less abdominal fat, which in turn is an indicator for better heart health. Larger waists, on the other hand, are linked to cardiovascular disease and high blood pressure as well as higher risk for type 2 diabetes. Another study published in the journal, Obesity, links increases in waistlines to increased chance of premature death.
Participants who took more frequent breaks from sitting also had lower levels of C-reactive protein (CRP). CRPs are produced by the liver. Production is correlated with the level of inflammation in the body. The study also found that taking breaks had a significant effect on lowering HDL-cholesterol, particularly in non-Hispanic whites. Conversely, those who were had higher sedentary times tended to have larger waists, higher HDL-cholesterol, CRPs, triglycerides and insulin.
The benefits of frequent breaks from sitting is linked to muscle activity in the legs and back. When sitting or reclining, these large muscles are largely inactive. However when standing, these muscles are forced to continually contract in order to maintain posture. This increased activity helps to clear plasma triglycerides, which is a risk factor for cardiovascular disease.
Still not convinced? By taking frequent breaks and doing some stretches while sitting at work will also save you from frequent neck and back pain.
Source: http://www.msnbc.msn.com/id/41028986/ns/health-diet_and_nutrition/
Dr. David P. Chen
Chiropractor in Laurel, MD 20708
Laurel Regional Chiropractic
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