diabetes

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The dire metabolic consequences of physical inactivity

personal trainers at work personal training New Orleans

If you become a little less active and gain five pounds a year, that is not aging graceful. After a couple decades of that you’ll have 100 extra pounds of fat that may lead to metabolic syndrome - hyperinsulinemia, dyslipidemia, hypertension, hyperglycemia, and abdominal obesity. Your joints hurt, your feet hurt, and your breathing and walking become labored. Muscles weaken, and energy producing mitochondria go into an advanced state of disrepair. All this leads to more inactivity and eventually a heart attack or stroke.

From this study, Metabolic consequences of physical inactivity:

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The risk of diabetes from diet drinks

personal trainers at work personal training New Orleans

From this study, 2 diet drinks a day could double risk of diabetes:  a liter of diet drinks a day increases the chance of diabetes ten-fold.

A quote from the study:  “The increased risks were the same regardless of whether the drinks were sugary or artificially sweetened…The artificial sweeteners in the diet drinks may stimulate and distort appetite, they said, increasing food intake, and encouraging a sweet tooth. Such sweeteners might also affect microbes in the gut leading to glucose intolerance.”

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Chocolate another charmed substance?

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The study: Heavy chocolate consumption may be linked to heart health  

The result: From an analysis of seven studies with 100,000 participants, five of the studies reported “a beneficial link between higher levels of chocolate consumption and the risk of cardiovascular events. They found that the ‘highest levels of chocolate consumption were associated with a 37% reductionin cardiovascular disease and a 29% reduction in stroke compared with lowest levels.’ No significant reduction was found in relation to heart failure.”

And this: 

“A number of recent studies have shown that eating chocolate has a positive influence on human health due to its antioxidant and anti-inflammatory properties. This includes reducing blood pressure and improving insulin sensitivity (a stage in the development of diabetes).”

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Going from five insulin shots a day down to one

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From this article, Even Short Bursts Of Exercise Can Reverse Heart Problems In People With Type 2 Diabetes, come these quotes:

“In a new study published in Diabetologia, researchers examined the effect of brief, high-intensity workouts on type 2 diabetes patients who had already experienced heart abnormalities due to the disease. They found that these short bursts of exercise had a positive impact on the patients, improving their heart structure and offering some of the best protection for diabetes control.”

"The researchers measured cardiac structure and function with MRIs, and they found that these high-intensity, intermittent workouts greatly improved heart structure and function."

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The link between diabetes and Alzheimer's

personal trainers at work personal training New Orleans

From this article, Researchers find stronger links between diabetes and Alzheimer's comes this quote:

“Their study, using mice, found that elevated glucose in the blood – a primary consequence of diabetes -- can rapidly increase levels of amyloid beta, which shows up in brain plaques in Alzheimer’s patients. The buildup of these plaques is believed to be what brings on the memory loss that Alzheimer’s causes in the brain.”

And this:

“If the mice did not have the amyloid plaques in the brains, doubling their blood glucose levels increased amyloid beta levels in the brain by 20%. When the scientists repeated the experiment in older mice that already had developed brain plaques, amyloid beta levels rose by 40%”

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What will your quality of life be like eight years from now? An anecdote

personal trainers at work personal training New Orleans

After reaching middle age, most people will likely see a decline in their physical abilities over an eight year span.  That is not unavoidable. At Austin Personal Training and New Orleans Fitness trainers  we present our clients with challenges they hopefully can achieve.  If you give someone a goal that is not achievable why bother attempting it?  If you have a goal that is not really challenging there will be little in the way of improvement. A good trainer will know where to set the bar.  

Timothy is a one of our trainers, and Leif is one of his clients.  One of the challenges Timothy gave Leif was a static hold on the chin-up.  Timothy had Leif hold himself with his chin above the chin-up bar with his knees bent and held as high as possible for as long as possible. This requires tremendous effort and toward the end it requires every fiber of your being just to maintain that position. This exercise works the upper-back, chest, arms, and abdominal muscles.

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High Intensity Interval Training Lowers Blood Sugar

[Lief, one of our clients' has gone from five insulin shots a day down to one. He has been training with us for about four years. His video testimonial is on this page.]

Short, intense bursts of activity to mini workouts seemed better able to metabolize sugars – from this article Brief Brief, intense exercise lowers blood sugar:

"Small, new study found that 30 minutes of high-intensity exercise a week -- a total exercise time of 75 minutes a week with warm-up and cool-down included -- could lower blood sugar levels for 24 hours after exercise, and help prevent post-meal blood sugar spikes in people with type 2 diabetes.

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Lowering Blood Sugar with High Intensity Interval Training

From this article The Brief Way to Better Blood Sugar:

Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

When the men were given the equivalent of a meal's worth of glucose at the end of the study, their bodies metabolized it better than before the study.

Researchers suspect that bursts of intensity during workouts elicit stronger contractions and therefore more glucose uptake in the large muscles attached to bones.

The high intensity interval training in this study was performed on exercise bikes. High intensity interval training can also be incorporating into strength training - perform a series of high intensity strength training exercises will little rest between the exercises.

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Extremely short duration high intensity interval training substantially improves insulin action

In a recent study 16 young men performed 2 weeks of supervised high intensity training (HIT) comprising of a total of 15 min of exercise (6 sessions; 4–6 × 30-s cycle sprints per session). The subject performed about 250 kcal of work each week compared with the 2000 to 3000 kcal a week consumed during a typical aerobic training program. The results were surprising.

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