MaXtreme: http://www.maxtremefitness.com/portfolio/time-and-tide/: A website that can help you get the HIIT Rx you need.
“Exercise has not proven to be a useful tool for weight loss, http://www.tandfonline.com/doi/abs/10.1080/07315724.2014.911668?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed&#.U_X7XfldU8w, but it will help maintain weight already lost”, they say. “Poppycock,” I say. It’s all in the type (moderate to high intensity) and duration of the exercise.
A recent study in the International Journal of Behavioral Nutrition and Physical Activity (Nelson et. al. 2013, http://www.ijbnpa.org/content/10/1/10), entitled, ” Daily physical activity predicts degree of insulin resistance: a cross-sectional observational study using the 2003–2004 National Health and Nutrition Examination Survey,” has shown that moderate to vigorous activities (not cardiovascular exercise) that are consistently performed for 60 minutes every day can improve insulin resistance (IR) by 25%. As Exercise was increased to 2 hours IR decreased by 50%.
If you have not had an exercise session in a while, do not over do it, work with a someone who can get you off to the right start.
Why might exercise be a powerful tool?
Because exercise acts similar to the diabetes drug Metformin (improving glucose uptake in the muscle cells, therefore the body pumps out less insulin). Walking may help a little but the big effect will come from HIIT (High Intensity Interval Training) or strength training (http://slowburnfitness.com/). HIIT and weight lifting are the difference between exercise working and adding little benefit.
Controlling insulin resistance can help correct difficulties with weight loss, blood sugar and cholesterol and a host of other health parameters.
“In the United States, an estimated 60 to 70 million individuals are affected by insulin resistance. More than 40% of the public 50 years of age or older may be at risk for insulin resistance; however, it can affect anyone at any age. Insulin resistance has a major role in the development of the metabolic syndrome, obesity, hypertension, type 2 diabetes, high cholesterol, cardiovascular disease and polycystic ovary syndrome (PCOS), http://www.pharmacytimes.com/publications/issue/2012/October2012/Insulin-Resistance-Recognizing-the-Hidden-Danger.
I am attaching a few videos, so that no matter what your interest or level of fitness, you may find one or a few that interest you. They are examples of HIIT workouts. I have watched these videos and hope you enjoy them as much as I did.
- Lower body for strong legs: https://www.youtube.com/watch?v=E4tiWhsQhQg&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi&index=1
- Fat Blaster: https://www.youtube.com/watch?v=FSRu6D_0rVE&index=69&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Descending Ladder of Pain: https://www.youtube.com/watch?v=LeLiGwy7BII&index=70&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Train like an MMA(mixed martial Arts) fighter: https://www.youtube.com/watch?v=vKYqxI08lOU&index=3&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Cardio and plyometrics: https://www.youtube.com/watch?v=sZlItql5FUs&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi&index=4
- Five minutes to slim: https://www.youtube.com/watch?v=hfe6aBM-UvY&index=5&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Metabolism booster: https://www.youtube.com/watch?v=ZkWUzn1sPEQ&index=6&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Sports,stamina, speed: https://www.youtube.com/watch?v=5uVaKjtJHN8&index=7&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Body firming: https://www.youtube.com/watch?v=A2jill_Lf0Y&index=14&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- HIIT like a girl: https://www.youtube.com/watch?v=6dhO7S7_DW0&index=22&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
- Total boot camp: https://www.youtube.com/watch?v=rzoqO3ENKNk&index=21&list=PL5lPziO_t_ViN5Mu1b17pTIGHfHgXf_Bi
It may go against everything you thought was true about exercise but you could say the same thing for diet. A few years ago there were no research studies showing the “Long-Term Effects of a Very Low-Carbohydrate Weight Loss Diet (35% protein, 4% carbohydrate, 61% fat) on Exercise Capacity and Tolerance in Overweight and Obese Adults”, Wycherley TP, et al., (http://www.tandfonline.com/doi/abs/10.1080/07315724.2014.911668?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed&#.U_X7XfldU8w).
Results show a very low carbohydrate diet did not “adversely” affect exercise performance and led to burning more fat than a high carbohydrate, low-fat diet. Both diets affected aerobic capacity and muscle strength similarly. Now the same trend is happening with exercise and it is showing that there is more to meet than just the eye. Exercise is a valuable tool for weight loss and improving health.
If you are not sold yet, check out the simple and detailed explanation of HIIT actually found within illustrations, http://www.lifehacker.com.au/2013/06/this-interval-training-infographic-help.
The right type of exercise (HIIT/strength training) on a daily basis for at least an hour is a MUST for anyone with an insulin related medical condition. It worked for me. Try it, let me know how it has changed your life.