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June 21, 2010
In Today's Issue
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
- Ten Minutes Of Exercise; Effects Last For Hours...
- Weight Loss Expert Loses 70lbs of Ugly Fat...
Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
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Ten Minutes Of Exercise; Effects Last For Hours...
Dear Reader,
How often do you schedule things in ten minute increments?
I'll be there in ten minutes... Just give me ten more minutes... Ten minutes
and I'm outta here... familiar to us all.
Now science finds that ten minutes
of exercise triggers metabolic changes that last for at least an hour. What's
more, the more fit you are, the more benefits you're probably getting. The work
appears in the May 26, 2010 issue of the journal Science Translational Medicine.
We've all heard exercise is good for the body, but experts wanted to understand what exactly causes the health benefits from working up a good sweat with exercise, as opposed to eating more olive oil than saturated fat in your diet.
Even more important, are some of us simply more biologically tuned into the benefits than others? These are the types of questions addressed by a new field known as metabolomics. In fact, science has just begun to catalog the metabolic variability between people according to Dr. Robert Gerszten of Massachusetts General Hospital.
In the latest work, Gerszten and a team of researchers out of Mass General and the Broad Institute of MIT and Harvard measured biochemical changes in the blood of many different people - healthy middle aged and those who got short of breath with exercise as well as marathon runners.
When 70 healthy subjects were put on a treadmill, the team found over 20 metabolites that change during the workout - naturally produced compounds that help burn calories and fat, while also improving blood sugar control. Some compounds weren't thought to be involved with exercise until now, others got more active during the exercise (like those involved in processing fat), while still more linked to cellular stress went down with exercise.
While the findings might seem strange, they do jive with the current health advice that even short spurts of exercise are good for you.
Gerszten found the metabolic changes that started after 10 minutes on the treadmill were still measurable 60 minutes after a subject cooled down. Thinner people had greater increases in a metabolite called niacinamide, a nutrient byproduct that has a role in blood sugar control.
When they looked at fat breakdown, the researchers saw that those who were more fit (measured by oxygen intake during exercise) seemed to burn more fat than the less fit, or with those who have shortness of breath, which is a possible symptom of heart disease.
Continues below...
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Ten Minutes Of Exercise; Effects Last For Hours... Continued...
Those who are the fittest among us - in this case 25 Boston Marathon runners
- had ten fold increases in that same metabolite after the race. The differences
in metabolites helped the researchers tell which subjects had finished the race
in less than four hours, and who had gone a little slower.
Never think that science will be able to bring us a pill that will take the place
of a workout. This latest work shows plainly how complex the body's response
to exercise can be, and that even small bursts of exercise might have incredible
benefits to the body.
Researchers are looking for nutritional compounds that might help tweak metabolic
processes in some specific ways. Duke University Medical Center Research Dr.
Debbie Muoio discovered something interesting in the muscles of diabetic animals,
and is working on a pilot study of 25 older adults who have pre-diabetes to see
if supplements of carnitine might work to control blood sugar in those who don't
have enough of it in the body.
No more excuses... the work in this area is bringing us yet more proof that exercising,
even for just ten minutes, can truly help your body burn fat and age less quickly.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.yahoo.com/s/ap/20100531/ap_on_he_me/us_med_
healthbeat_exercise_metabolism
General info on metabolomics:
http://en.wikipedia.org/wiki/Metabolomics
The Metabolomics Society:
http://www.metabolomicssociety.org/
Dr. Robert Gerszten of Massachusetts General Hospital:
http://www2.massgeneral.org/rai/index.asp?page=
research&subpage=gerszten
Dr. Debbie Muoio, Duke University Medical Center:
http://stedman.mc.duke.edu/modules/stedman_team/print.php?id=10
The journal Science Translational Medicine:
http://stm.sciencemag.org/
Study abstract in Science Translational Medicine, 26 May 2010:
http://stm.sciencemag.org/content/2/33/33ra37.abstract
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