Truth about Exercise

New Truth about Exercise

Jamie Timmons, Loughborough University, Jan 2013

Summary  
HiT greater beneficial impact than moderate exercise. 
HiT modifies Insulin and Cardiovascular related risk factors
It removes the time barrier from exercise and need 1 min per day
It is more enjoyable than conventional exercise
Long-term impact of HiT is unknown.

Why Exercise?

- social, fitness, obesity, weight, sport, addiction, feel-good, ...

- should focus on end goal

Recommendation by NHS & Heart Foundation 150 min /w of moderate intensity exercise because:
- moderate intensity to burn fat and gain aerobic & cardio fitness
- high intensity exercise builds power and speed

General View (NHS) - Lifestyle mean living 10 years longer
- non-smoking
- BMI < 25?
- Regular exercise > 150 minutes /week
- Hi Plant, Low fat diet
- Low alcohol intake
- (no meditation)

life-style intervention - cardiovascular deaths (CVD)
 500+ people, 4 yrs life-style change, diabetes reduced, no benefit for CVD after 10 yrs
 500+ obese people with type 2 diabetes. lifestyle intervention. no benefit on CVD

Expert advice for heart and diabetes - more exercise is better
1. not based on scientific facts
2. time barrier

Effect of long-term exercise 
1. increase aerobic capacity in 80% people 
2. improve insulin action 65% people
3. reduce blood pressure in 50 people
4. increase HDL
5. increase muscle/bone mass in some
    No indication on which type exercise is best for you 

Do you need recommended 150 min exercise per week?
- exercise uses oxygen to point after which energy stored in muscles is used.
- duration of intensive exercise: 30 sec average person; 10 min for world class athlete

Varieties of HIT 
- 6 x (30 sec intensive bike + 2 min or rest)
- 10 x (1 min less intensive + 1 min rest)
- 3 x (20 sec intensive exercise + 40 sec rest) - current studies, no sweating, done at work

Effect of 2 week HIT training after intake of high sugar drink
- fall in glocuse was rapid
- insulin required sugar cleared quickly
c - this effect is not seen in from ordinary regular exercise

Effect of 4 to 6 weeks HIT training on middle aged men inc. 3min HIT
- less increase in blood glucose after eating a meal
- 72 hrs after HIT sessions less increase in glucose after a meal
- 72 hrs after moderate intensity regular exercise, no control of glucose after a meal
similar effects were seen in people of type II diabetic patient

Effect of inactivity
- leads to waste of muscles and increase in age related problems
- energy expenditure of high fat free mass is similar to current hunter gatherers
c- people with high fat are just eating more and not because today's life is less active

The study shows 
- exercise should be tailored for each person
- some people dont respond to exercise and we dont know how to change this effect yet
- we cant prescribe exercise as a treatment for a disease. 

Response
- health is more than control cardio and insulin risk factors
- http://www.youtube.com/watch?v=YymcTWMEA1M
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