Contrary to Horizon's version of "truth about exercise"...
Discussion
'' said:
Long, low intensity exercise may have more health benefits relative to short, intense workouts
If spending equal amounts of energy, long periods of low intensity exercise may improve insulin, lipid levels more than short bursts of intense activity
Standing and walking for longer stretches improves insulin sensitivity and blood lipid levels more than an hour of intense exercise each day does, but only if the calories spent in both forms of exercise are similar. The findings are published February 13 in the open access journal PLOS ONE by Hans Savelberg and colleagues from Maastricht University, Netherlands.
The researchers recruited eighteen normal-weight 19 to 24-year-old participants for their study and asked them to follow three regimes. In the first, participants were instructed to sit for 14 hours each day and not indulge in any form of exercise; the second regime required participants to sit for 13 hours each day and exercise vigorously for 1 hour; and in the third, participants substituted six hours of sitting with four of walking and two hours standing. After each regime, the researchers tracked each participant's insulin sensitivity and blood lipid levels, both of which can help identify metabolic conditions like diabetes and obesity.
The authors found that overall, when participants followed the strictly sedentary regimen they burned over the course of the day than in the other two routines, which were roughly the same. Cholesterol and lipid levels improved slightly when participants exercised vigorously for an hour each day, but improved significantly when participants were active for longer periods at low intensity According to the study, being active simply by standing or walking for long periods of time significantly improved insulin levels compared to both a strictly sedentary lifestyle, and one in which participants were largely sedentary except for an hour of exercise each day. The study concludes that when energy expenditure is equivalent, longer durations of low-intensity exercise may offer more benefits than shorter periods of intense activity.
Study: http://www.plosone.org/article/info%3Adoi%2F10.137...If spending equal amounts of energy, long periods of low intensity exercise may improve insulin, lipid levels more than short bursts of intense activity
Standing and walking for longer stretches improves insulin sensitivity and blood lipid levels more than an hour of intense exercise each day does, but only if the calories spent in both forms of exercise are similar. The findings are published February 13 in the open access journal PLOS ONE by Hans Savelberg and colleagues from Maastricht University, Netherlands.
The researchers recruited eighteen normal-weight 19 to 24-year-old participants for their study and asked them to follow three regimes. In the first, participants were instructed to sit for 14 hours each day and not indulge in any form of exercise; the second regime required participants to sit for 13 hours each day and exercise vigorously for 1 hour; and in the third, participants substituted six hours of sitting with four of walking and two hours standing. After each regime, the researchers tracked each participant's insulin sensitivity and blood lipid levels, both of which can help identify metabolic conditions like diabetes and obesity.
The authors found that overall, when participants followed the strictly sedentary regimen they burned over the course of the day than in the other two routines, which were roughly the same. Cholesterol and lipid levels improved slightly when participants exercised vigorously for an hour each day, but improved significantly when participants were active for longer periods at low intensity According to the study, being active simply by standing or walking for long periods of time significantly improved insulin levels compared to both a strictly sedentary lifestyle, and one in which participants were largely sedentary except for an hour of exercise each day. The study concludes that when energy expenditure is equivalent, longer durations of low-intensity exercise may offer more benefits than shorter periods of intense activity.
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Insulin sensitivity is a significant key to normal weight, health and fitness of course.
Very small number of participants of course and early days, but I can't say I'm surprised. We're built to exercise lightly for long periods, just as much as hard for short periods.
Naturally, the true win is to do both.
Edited by mattikake on Thursday 14th February 11:45
Interesting article but as ever where there is research, there is contradictions.
This is why I try to figure out what works for me and then do it. I often take the approach of doing all forms of CV if you like and periodisation when it comes to weight lifting.
When it comes to diet, I just use my own logic. Green is good, unprocessed is good and varied is good.
This is why I try to figure out what works for me and then do it. I often take the approach of doing all forms of CV if you like and periodisation when it comes to weight lifting.
When it comes to diet, I just use my own logic. Green is good, unprocessed is good and varied is good.
Well what I wouldn't be surprised about, is Horizon getting on a sensationalist bandwagon and plugging something (even using selective journalism) to argue their point. It wouldn't be the first time, by far.
As a kid things like Horizon (and Equinox, remember that?) were hard factual programmes. As you get older, all you realise they are is something to open your mind to an idea... then you go and research it properly to find the truth!
As a kid things like Horizon (and Equinox, remember that?) were hard factual programmes. As you get older, all you realise they are is something to open your mind to an idea... then you go and research it properly to find the truth!
I am not really surprised by the finding of that study to be honest. I also don't suggest it is contrary to what Horizon said. More a case of saying the same thing but from a different angle. I did watch Horizon, but last year.
As I see it. What they are both saying is that our current recommendations of stints of 20min + aerobics doesn't work as well as these 2 other things. Horizon saying that sub 3mins is good enough and this study saying that +5hrs of walking.
So the next study should be something along the lines of do you get best results if you just do the long stuff, just the short, or some sort of mixture of the 2.
I do think that Horizon sensationalise what they report. But I wouldn't pick on them for it. It's just journalism now. I think they do a job of highlighting that we should be moving away from kcals burnt and into a more productive use of our exercise time.
It is a shame that so much of the research is under a licence. I'd love to be able to read more than I already can.
As I see it. What they are both saying is that our current recommendations of stints of 20min + aerobics doesn't work as well as these 2 other things. Horizon saying that sub 3mins is good enough and this study saying that +5hrs of walking.
So the next study should be something along the lines of do you get best results if you just do the long stuff, just the short, or some sort of mixture of the 2.
I do think that Horizon sensationalise what they report. But I wouldn't pick on them for it. It's just journalism now. I think they do a job of highlighting that we should be moving away from kcals burnt and into a more productive use of our exercise time.
It is a shame that so much of the research is under a licence. I'd love to be able to read more than I already can.
Generally, for most people (who are sedentary), doing some exercise, of whatever form, is better than doing nothing.
The key is to find something that gets you out of breath, which you enjoy, and do it regularly.
>1hr of CV/day probably has little additional benefit over 1hr. HIIT is interesting, but most people will not work hard enough.
The key is to find something that gets you out of breath, which you enjoy, and do it regularly.
>1hr of CV/day probably has little additional benefit over 1hr. HIIT is interesting, but most people will not work hard enough.
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