There is confusion of about just how many calories are burned as a result of exercise and also about how much added muscle increases metabolism. The short answer is not much. Fat loss is primarily accomplished by eating less - not diet per se but by following a sensible eating plan you can stick to for the long haul, in other words for the rest of your life. Diets, as a rule, seldom work in the long run.
John Kelly's blog
One of our clients recently gave birth, and we look forward to her return to exercise. It got me to thinking about all the pregnant mothers we have worked with over the years. In all instances we follow the doctor’s recommendations to the letter. If you are pregnant we recommend that you always consult a doctor to be cleared for exercise. We have found that there is a great disparity in what the different doctors will allow. Often times we will make adjustments to the range of motion or eliminate a certain exercise entirely. Most mothers have stopped exercising the last couple of weeks of the pregnancy, but one woman worked right up to the last week – exercised on a Thursday and delivered the following Monday.
This article Steps Prior to Pregnancy Can Protect Baby lists several useful tips for pregnant mothers. One of the tips:
“Exercise helps you maintain or lose weight and helps you manage stress. If you do get pregnant, talk to your doctor about the kinds of exercise that are safe to do during pregnancy.”
I was watching Brazil versus Columbia when Brazilian Soccer player Neymar went down. At first I thought, “Oh boy, more flopping”. When they were carrying him off the field I saw the pain he was in, and it did not surprise me to learn that Neymar broke a vertebra. I broke a vertebra in my back 40 years ago.
My recovery was pretty straight forward – rest, pain meds, and a brace. The most difficult for me was sleeping. Sleeping on the floor was my only relief from the pain. I slept on the floor for years after that.
Years later I developed back pain that stayed with me for the better part of two years. Nothing gave me relief. I did everything I could to relieve the pain – new bed, swimming, getting rid of my chair at work, no long trips in the car, and standing instead of sitting during the night school classes I was attending. Exercise seemed to make it worse.
Forget any problems of yesterday
July 4th is a time to relax and play
Come celebrate each Fourth of July
Watch rockets burst up in the sky
Plan for your picnic in the park
Plan for explosions after dark
Share mutual passion for country
Wave our standard; it echoes free
Hear booms throughout the night
Skyrockets veer both left and right
Remember the USA trips you took
Study our great history in the book
July 4th celebrates another dawn
Children & sparklers on the lawn
Join with neighbors as you should
America is free, strong, and good
Bob Gaut 2010
From this article in Medical News Today, Prolonged fasting re-boots
immune system, come these quotes:
“Results of a new study on mice and a phase 1 trial of humans suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged
“The scientists say prolonged fasting appears to shift stem cells of the immune system from a dormant state to an active state of self-renewal.”
“When you stop eating, the body uses up stored glucose, fat and
ketones, and also recycles worn out and damaged immune cells.”
This study was conducted on mice. This result is preliminary and more studies are needed with humans. The article cautions that this fasting should be done under medical supervision.
From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion:
“High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.”
The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT). Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day.
From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.
“It sounds too good to be true”
If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.
“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”
This study, High Intensity Training Improves Health and Physical Function in Middle Aged Adults, seeks to determine whether HIT (high Intensity training) will improve physical function and metabolic health in untrained middle aged subjects.
Subject performed sprint training (10 × 6-second sprints with a one minute recovery between each sprint) twice a week.
The results: “Following eight weeks of HIT there was a significant improvement in aerobic capacity (8% increase in VO2 peak; p < 0.001), physical function (11%–27% respectively; p < 0.05) and a reduction in blood glucose area under the curve (6% reduction; p < 0.05). This study demonstrates for the first time the potential of HIT as a training intervention to improve skeletal muscle function and glucose clearance as we age.”
It is not how much exercise you can withstand that matters; it is how little exercise you can get away with doing that produces optimum results. Any additional exercise beyond that point is at best a waste of time and at worst detrimental as the body cannot adequately recover from the dose of exercise. That ought to be the starting point in deciding on the structure of an exercise program. Certainly you don’t want to waste time or go backwards. That was the philosophy of Arthur Jones when he first developed Nautilus equipment.
Who has time to spend hours in the gym for months and years on end? What good is a program that requires you to go to the gym three or more times a week for more than an hour if you are only going to stick to it for a best a couple of months. After a couple of months burnout, lack of progress, or injuries will occur, but you will still be paying monthly dues on a year’s gym membership.
High intensity of aerobic exercise lowers blood pressure more that low intensity aerobic exercise. That has definitely been my experience. From this study,
“This study indicates that the blood pressure reducing effect of exercise in essential hypertension is intensity dependent. Aerobic interval training is an effective method to lower blood pressure and improve other cardiovascular risk factors.”