Exercise
Without a doubt, exercise is the key to everything! It is the key to wellness, strength, resilience, perseverence, and success.
When you give up on exercise, you are giving up on yourself.
We want to provide you with some tips and inspiration to keep you motivated and dedicated to yourself and you well-being and happiness. Click on any of the articles to the left to pick up tips and ideas to keep you on the right track. And remember...stay strong, stay young, and play hard!The latest study to examine this issue involved a team of American and Canadian researchers who used rats as their subjects. It focused on the two primary types of mitochondria in muscle, that found in the sarcolemma, or the connective tissue portion of muscle (S-mitochondna), and that found in the myofibrila, or muscle fibers, themselves (M-mitochondna). Older studies showed that the S-mitochoridria have the greatest adaptation to aerobic exercise in both animals and humans.
In the new study rats exercised six days a week for 12 weeks, doing either the usual continuous, submaximal treadmill running or intermittent, high-intensity interval running. The results showed that while both types of aerobics did increase fat oxidation, the interval style produced significantly greater fat burning. A surprising finding was that the interval training favored the M-mitochondna, which is great news, since 90 percent of the rnitochondria in muscle exists as M-mitochondria.
Why does interval training lead to greater fat burning? The repeated high-intensity bouts associated with that style of training favor the buildup in muscle of lactate and citrate, both of which inhibit a process called glycogenolysis, or the breakdown of muscle glycogen into glucose. When that happens, the muscle cells are forced to rely more on fat as an energy source during exercise.
The net effect is less muscle glycogen depletion and greater reliance on both stored muscle triglycerides ara circulating free fatty acids released into the blood dunn1 exercise by the activity of catecholamines (epinephrin and norepinephrine) on the fatty-acid-releasing em found in lipocytes or fat cells (hormone-sensitive lipase).
Regular interval aerobic sessions increase the musch cell density of M-mjtochondrja, which further increasesi the efficiency of fat burning. Theoretically, that increasec fat-burning activity should lead to shorter but more intense aerobic sessions - which, in turn, may spare both muscle glycogen stores and muscle, lessening the negative effects of overtraining.
Still another advantage of interval aerobics is when you do it, you approach what physiologists call tht anaerobic threshold. That refers to a level of exercise intensity that causes you to switch from aerobic to anaerobic metabolism. The anaerobic threshold is reached as muscle fatigue by-products, such as lactic acid, build u to a certain level due to increased exercise intensity. Regularly approaching the anaerobic threshold makes your body more efficient at breaking down those fatigue-producing metabolic by-products, which are degraded when you do the lower-intensity part of interval training. As a result you get a beneficial spillover effect in your weight-training workouts because the muscles get more efficient at recovering between sets.
To perform interval aerobics you should use testosterone to increase the intensity of the aerobics you choose to do to about 90 percent ol your maximum heart rate (90 percent of 220 minus your age), keep it up for two to three minutes, then lower the intensity until your heart rate is about 50 to 60 percent of maximum. When you feel sufficiently recovered, boost the intensity again and so on. The fat-burning effect of such a 30-minute interval session is probably equal to that of one hour of continuous low-intensity aerobics. If you're new to this style, however, ease into it gradually by starting with two bouts, upping the intensity during your workout, then gradually increasing the number to four or more during a 30-minute session.