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jerryking : aerobic   5

The Best Type of Exercise to Burn Fat
Feb. 27, 2019 | The New York Times | By Gretchen Reynolds.

A few minutes of brief, intense exercise may be as effective as much lengthier walks or other moderate workouts for incinerating body fat.... super-short intervals could even, in some cases, burn more fat than a long walk or jog, but the effort involved needs to be arduous......high-intensity interval training, which typically involves a few minutes — or even seconds — of strenuous exertion followed by a period of rest, with the sequence repeated multiple times. Most H.I.I.T. workouts require less than half an hour, from beginning to end (including a warm-up and cool-down), and the strenuous portions of the workout are even briefer......studies show that interval workouts can improve aerobic fitness, blood sugar control, blood pressure and other measures of health and fitness to the same or a greater extent than standard endurance training, such as brisk walking or jogging, even if it lasts two or three times as long....the most common question..... is whether they also will aid in weight control and fat loss....Plan your workouts around your preferences and schedules, he says, and not concerns about which type of exercise might better trim fat.
aerobic  arduous  best_of  cardiovascular  exercise  fat-burning  fitness  high-impact  high-intensity  interval_training  endurance 
february 2019 by jerryking
Is Aerobic Exercise the Key to Successful Aging?
Dec. 12, 2018 | - The New York Times | By Gretchen Reynolds.

Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not have the same effect, the study found, raising interesting questions about how various types of exercise affect us at a microscopic level and whether the differences should perhaps influence how we choose to move.
aerobic  aging  benefits  exercise  fitness  health  interval_training  strength_training 
december 2018 by jerryking
Running Is the Worst Way to Get Fit - Tonic
Nick English

Nov 17 2016

Running is a crappy way to lose fat and an inferior way to boost cardiovascular health, but it's somehow become the most popular exercise on Earth after walking.....It's an incredibly inefficient way to build strength. And as we all know, a strong body is the number one way to prevent injuries, increase metabolism, burn fat, and stay mobile and functional in old age. Folks "do cardio" because they want to burn off their bellies. And running is a bad pick.

"That's usually what the mentality is, that it's a way to get leaner and lose weight, but doing other things outside of running will probably have a better effect at catalyzing that result," he says. Boyce's fat-loss prescription, like that of practically any trainer worth their salt, is compound strength exercises. That means multi-joint movements like the squat, deadlift, overhead press, chin-ups, pull-ups, and push-ups......Studies have consistently shown that weight training and sprinting are more effective than running at targeting belly fat and creating a good hormonal environment for fat loss, meaning better insulin sensitivity, less of the stress hormone cortisol, and more growth hormone and testosterone. ....exercising the heart at a higher intensity is a better way to get the job done. Studies have shown that shorter sessions of anaerobic training, like fast-paced resistance training or sprints, are just as good for heart health as long, drawn-out runs and better at maintaining muscle and increasing aerobic fitness (or VO2 max, if you want to be specific). ...."In many ways, sprinting is safer than running,"....you're going to have more of a fat loss effect from sprinting for the same reasons you get it from weights: You're doing things that require strength, explosiveness, exertion, and intensity, so your muscles are going to have to work a little bit harder, they're going to burn more calories, and you're going to be more metabolic after you finish your workout as well.".....
aerobic  cardiovascular  compound_movements  deadlifts  exercise  fast-paced  fat-burning  fitness  functional_strength  howto  interval_training  high-impact  high-intensity  injury_prevention  metabolic_rate  military_press  pull-ups  running  squats  strength_training 
april 2018 by jerryking
Is your liver too fat? Time to put it on a diet - The Globe and Mail
LESLIE BECK
Special to The Globe and Mail
Published Friday, Mar. 03, 2017

How can you get rid of a fatty liver?

Lifestyle modification is the cornerstone to treating – and preventing – non-alcoholic fatty liver disease. Gradual weight loss, dietary modification and exercise are required to effectively remove fat deposits in the liver.

+++++++++

A diet plan for fatty liver disease:

Lose excess weight:

Restrict refined grains: Limit intake of high glycemic foods such as white breads and crackers, refined breakfast cereals and white rice which spike glucose and insulin levels. Choose fibre-rich whole grains such as brown rice, quinoa, whole wheat pasta, 100-per-cent whole grain breads and cereals and oatmeal, foods that raise blood glucose gradually, not quickly.

As a source of prebiotics (fibrous carbohydrates), whole grains also help feed beneficial gut bacteria. Some evidence suggests that an altered gut microbiome plays a role in fatty liver disease.

Reduce sugars: Avoid sugar-sweetened beverages, whether they’re made with high-fructose corn syrup (fructose-glucose) or not.

Choose healthy fats: Emphasize monounsaturated fat, the type found in olive oil, peanut oil, canola oil, avocado, almonds, cashews and pecans. Monounsaturated fat has been shown to increase fat breakdown and it may have anti-inflammatory benefits.

Eat fatty fish (e.g., salmon, trout, sardines) twice a week to get anti-inflammatory omega-3 fatty acids.

Boost antioxidant foods: Eat foods rich in dietary antioxidants such as citrus fruit, berries, mango, leafy green vegetables, carrots, sweet potato and nuts and seeds.

Avoid alcohol: If you have NAFLD or NASH, avoid drinking alcohol as it puts extra stress on your liver.

Increase exercise: Include at least 30 minutes of aerobic exercise five times a week and resistance training twice weekly.
aerobic  diets  exercise  fats  Leslie_Beck  liver  mens'_health  nutrition  weight_loss 
march 2017 by jerryking

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