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Posts with tag WeightLossProgram
Posted Jul 25th 2007 7:12AM by Allie Beatty
Filed under: Type 1, Type 2, Adult Onset, Diet, Research, Exercise
A study found that two interval sessions of cardio exercise caused enhanced fat metabolism compared with a single session of cardio exercise.
This study compared the fat metabolism after exercise of equal intensity (60% of maximum heart rate) but differing in session length. The trials compared 7 men performing either: 1) a 60 minute session of exercise once 2) a 30 minute session of exercise twice, separated by a 20 minute session of rest and 3) rest. The first 30 minutes of both exercise groups showed a significant increase in growth hormone, epinephrine and norepinephrine. However, in the interval session (30 minute sessions separated by 20 minutes of rest) the free fatty acids (FFA) levels rose significantly in the 20 minute rest period. During the subsequent 30-min exercise interval, FFA was significantly greater in the second interval training sessions than in the single 60 minute session.
More importantly for us diabetics - the second 30 minute interval session showed significantly lower values of insulin and glucose than the single 60 minute exercise session. What's the moral of this heart-pounding story? Interval training seems to be the fittest choice if you are looking for maximum fat-burning and effective insulin-lowering exercise.
Posted Dec 18th 2006 3:52PM by Allie Beatty
Filed under: Type 2, Adult Onset, Diet, Research
A new study provides scientific proof that if you eat slowly, you will eat less -- and you will enjoy the meal more.
Dr. Melanson decided to conduct the study when she learned that no research existed to support the claim that eating slower reduces appetite. The study included 30 young women who would eat a meal of pasta with tomato sauce, topped with Parmesan cheese, under two different scenarios. In the first scenario, study participants were given a large spoon and told to eat as quickly as possible. In the other scenario, participants ate with a small spoon, which they put down after each bite, and were told to take small bites and chew each bite 15 to 20 times. When eating quickly, the women took in an average of 646 calories in 9 minutes. But when they slowed down, they consumed 579 calories in 29 minutes. The women rated eating slowly as more pleasant.
Dr. Melanson surmised that someone who ate 3 leisurely meals might consume 210 fewer calories a day than someone who wolfed those meals down. At that rate, you could conceivably lose 1 pound every 16 days for doing nothing more than slowing down. Sounds like my kind of weight loss routine.
