One of the main side effects of Going on a single hour of walking, according to a new study
Here's how a single moderate intensity exercise session can improve your metabolism.
The people who follow the lastnew sciences Probably not read a lot about mitochondria, small organisms in your cells responsible for combustion of energy that your body consumes, since the high school biology class.
Last week, a new study of open eyes published in the magazineCell metabolism evidence noted that the exercise too much workouts essentially from interval that make too hiit each week canReally damaging your mitochondrial function And so a negative impact on your global metabolism. (In short, the study suggests that you would be wise to limit your hardcore "vigorous" training at less than 90 minutes each week.)
Another new study,led by researchers from Oregon State University, Also drawn in the link between your exercise habits and your mitochondrial function, and what they have discovered was excellent news for otherwise unfit persons who prefer to engage in more moderate intensity exercise, such asBy taking the quick walk, The bike at an easier pace, or to perform the sweet aerobics. Read more to learn more about what this study says, and for other news from the front health and fitness line, see howDrink this 30 minutes before FAT torches, according to a new study.
Engraving measurement
The OSU study concentrates on pure and hard athletes, but on sedentary individuals, of which they recruited for a series of tests that forced them to mount a stationary bike for one hour at a time at a moderate pace. "moderate" intensity has been defined as working at "65% of their maximum effort. Subsequently, researchers have a biopsy of participants' muscles to evaluate mitochondrial activity.
In terms of your metabolism, it is important to remember that your mitochondria are things in your cells that actually execute the essential act of "burning"-state in calories and turning them into heat. They are also why exercise and muscle growth are essential to sustainable weight loss and health, your muscles are your mitochondrial homes. To boil everything in the simplest terms: more muscle mass that you have, more mitochondria you have to burn calories. And for more major side effects of walking anymore, learnWhat is walking for only 20 minutes to day to your body, according to science.
What happened after an hour
After the bike at a moderate pace for one hour, the mitochondria of study topics have been revealed to have burned 12% to 13% more "fat based on" and 14% to 17% more "sugar-based fuel . »
"It's pretty remarkable that even after only one hour of exercise, these people were able to burn a little more fuel," said Matt Robinson, an assistant professor at the College of Public Health and the Human Sciences of the OSU.
The results show why this kind of moderate exercise can help obesity fight and even avoid the effects of diabetes. "Physiologically, when the exercise body suits, the sugars tend to be burned first in fat are stored, but in cases of diabetes and obesity, there is a dysregulation of the metabolism that causes the body to not be able to switch between the two types of fuel, "says the study. "Exercise can help reset the system. »
Why should you make a habit
Once again, the study focused on healthy but inactive people who do not respect rigorous exercise schemes. The study reveals why these people should be moderate exercise of part of their weekly routine. "We know that exercise is good for you, in general," said Robinson. "But the benefits of this unique exercise fight seem to disappear after a day or two. You get long-term benefits when doing this exercise again and again and you make a regular habit. »
Try these types of exercise
If you want to do more exercise, pretty much defined as the moderate intensity exercise that can get your heart rate up to "50% to 60% higher than your resting heart rate", according to Christopher through, MS, from Cleveland Clinic -Voici are some great recommendations (alsoWith the permission of the Cleveland Clinic):
- Has two mile fast walking in 30 minutes.
- A five-mile bike ride in 30 minutes.
- 20 minutes of swimming towers at the pool.
- Fit the stairs for 15 minutes.
And for more excellent exercise tips, make sure you are aware of the A great effect of the session on too much couch a lot, according to a new study .
