Health

Lose weight and prevent diabetes in 6 minutes a week

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Regular movement and exercise are essential for health. But although exercise contributes to health in different ways, it is not very effective for weight loss. Or, more specifically, low-intensity “cardio,” which is how most people exercise, is not effective for weight loss. But there’s a way that in 6 minutes a week, you can amazingly losing weight and thus prevent diabetes. Read on to know this simple formula.

Why Cardio Doesn’t Work For Weight Loss

First, let’s know why cardio doesn’t work for weight loss. There are three main reasons:

  • Calories burned during exercise are generally low.
  • People who exercise more also tend to eat more (negating the weight-regulating effect of exercise).
  • Increasing specific exercise periods can cause people to become more sedentary.

In an example of the first reason, a study that followed women over a period of a year found that to lose one kilogram (2.2 pounds) of fat, they needed to exercise for an average of 77 hours. . That’s a lot of time on the treadmill just to lose a single pound.

In an example of the second reason, one study found that people who exercise tend to eat more afterward and tend to crave high-calorie foods. The title of this study says it all: “Acute compensatory eating after exercise is associated with an implicit hedonic desire to eat.

In an example of the third reason, one study assigned 34 overweight and obese women to an exercise program for 8 weeks. Fat loss at the end of the study averaged 0.0 kg. Not very impressive. But the researchers noted that some women lost weight, while others gained weight. What was the difference?

In women who did not lose weight, increasing specific bouts of exercise corresponded to a decrease in total energy expenditure. Translation: they were more likely to be couch potatoes when they weren’t exercising, negating the calorie-burning effect of their workouts.

Cochrane Group Weight Loss Study

If you’re still not convinced, the Cochrane group reviewed 43 individual studies on exercise for weight loss. The duration of the study varied from 3 to 12 months, with exercise sessions lasting an average of 45 minutes with a frequency of 3 to 5 times per week. The results? On average, the additional weight loss due to exercise averaged about 1 kg (2.2 lb). Assuming they exercised for 45 minutes 4 times a week for 6 months, that means they had to exercise for 69 hours to lose that 1kg.

The purpose of this rather lengthy introduction is simply to point out that low-intensity “cardio” exercises are spectacularly ineffective for weight loss. But that doesn’t mean that all types of exercises aren’t effective.

High Intensity Intermittent Training (HIIT) to Finally Lose Weight

HIIT is a type of exercise performed in short bursts (intervals) of high intensity. There have been several studies comparing HIIT to low-intensity, steady-state exercise (“chronic cardio,” as Mark Sisson calls it), and HIIT has been shown to be superior in nearly every marker. significant.

In this study, one group was assigned to “chronic cardio,” while the other was assigned to 8-second sprint intervals. After 15 weeks, the researchers concluded:

Both exercise groups demonstrated a significant improvement (P less than 0.05) in cardiovascular fitness. However, only the HIIT group showed a significant reduction in total body mass (TBM), fat mass (FM), trunk fat, and fasting plasma insulin levels.

6 minutes of intense exercise per week to lose weight

A pair of studies conducted at McMaster University found that 6 minutes of pure, intense exercise once a week could be just as effective as one hour of moderate daily activity.

The study itself was published in the Journal of Applied Physiologyand revealed that HIIT results in unique changes in skeletal muscle and endurance capacity that were previously thought to require hours of exercise each week.

A follow-up study confirmed the results. Even though the more conventional resistance exercise group spent 97.5% more time exercising, both groups of subjects improved to the same degree.

The group that exercised 97.5% more received no additional benefit. Considering the wear and tear and increased risk of injury associated with a lot more exercise, it makes absolutely no sense to do “chronic cardio” when you can get the same benefits for a fraction of the time and risk. while doing HIIT.

The Cochrane review mentioned above found that high intensity exercise was superior to “chronic cardio”. In particular, the researchers found that the high-intensity exercise caused greater decrease in glucose levels in fasting blood than low-intensity exercise.

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