Wim Van Dijk
Training tips for Nov 2018

by Judith,
  1. Research shows that even a short weights session can reduce your risk of heart attacks and stroke. The research comes from Iowa State University, and was published in Medicine and Science in Sport and Medicine (published October 29, 2018). Anything more than an hour per week doesn’t yield additional benefit in reducing the risk. There’s a suggestion that this benefit is independent of the amount of aerobic exercise you get. So weights could be done instead of walking/running – but I would argue that we get heaps of other benefits from our walks and runs. However, maybe when the weather is awful, or we have a cold, or other things get in the way, some bodyweight exercises such as squats, lunges, planks, etc will help!
  2. Did you know that your body’s metabolic rate varies throughout the day? It seems that in the afternoons, we churn through more calories just sitting down than in the morning! Learn more at https://www.cell.com/current-biology/fulltext/S0960-9822(18)31334-4
  3. And did you know that endurance exercise benefits the gut? Here’s a snippet from research done at the University of Jyväskylä:

According to recent research, endurance exercise training beneficially modifies gut microbiota composition. After six weeks of training, potentially inflammation-causing microbes (proteobacteria) decreased and microbes that are linked to enhanced metabolism (Akkermansia) increased.

Even though there was no significant drop in the weight of the subjects, exercise had other beneficial health effects, said Academy of Finland research fellow Satu Pekkala from the Faculty of Sport and Health Sciences of the University of Jyväskylä.

‘We found that phospholipids and cholesterol in VLDL particles decreased in response to exercise.  These changes are beneficial for cardiometabolic health because VLDL transports lipids from the liver to peripheral tissues, converts into ‘bad’ LDL cholesterol in the circulation, and thus has detrimental cardiovascular effects.’

Exercise training also decreased Vascular adhesion protein-1 activity, which can have beneficial anti-inflammatory effects especially on vasculature.

  1. And scrolling down on that link will take you to an article on the impact of exercise on bone strength – and find that (at least for mice), nutrition is more important than exercise….



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