A new study, published in Experimental Physiology by researchers from the University of Glasgow, has highlighted several of the positive health effects of short duration, high-intensity resistance exercise training programme in overweight men.
According to the study, a six-week programme consisting of three 15 minute sessions per week dramatically improves insulin sensitivity, as well as muscle size and strength in men.
The authors hope that these results can be shown to apply to individuals with Type II diabetes, of whom 90 per cent are overweight or obese.
According to the study, short-duration bouts of exercise to exhaustion are just as effective in improving insulin sensitivity (how sensitive the body is to the effects of the hormone, insulin) as longer duration (45 minutes) resistance exercise sessions. Such short sessions might be more appealing and attainable in a world where time is a frequently cited barrier to physical activity.
Notably, when insulin sensitivity decreases (as in Type II diabetes), blood sugars rise, which in the short-term can lead to feelings of fatigue, but over time is related to complications including heart disease and stroke.
Previous research had suggested 45 minutes of resistance training with multiple sets of each exercise could increase insulin sensitivity, muscle size and muscle strength, but no studies had tested the efficacy of shorter exercise resistance exercise programmes.
The research team recruited ten overweight men (as distinguished by a Body Mass Index of 25-30), who trained three times a week for six weeks.
Each training session involved a single set of nine standard resistance exercises such as leg presses and bicep curls, performed at 80 per cent of their maximum single repetition lift until volitional failure (i.e. when a further repetition could not be completed).
Muscle size, muscle strength and insulin sensitivity were measured before and after the training period. Comparisons of these measurements revealed that insulin sensitivity increased by 16 per cent following the exercise regimen.
Stuart Gray, who led the research group, is already thinking of other ways to build on his team’s work.
“On top of these results, we know that the gym is not for everyone. Therefore, we also need to see if we can get people doing similar exercises at home without gym equipment, to achieve similarly beneficial effects,” he said.
6 Protein-Rich Foods You Should Eat After A Workout
What you eat before and after a workout can affect your health, weight loss goals and how you respond to exercise. The right kind of nutrition is important for regular progress and achieve your desired goals on time. However, it is a common tendency to put more attention to what you eat before your workout than what you eat after a workout. In this article, we talk about the right kind of proteins which you must eat after a workout.
Why is it important to eat right after a workout?
On exercising, muscles use glycogen stories for fuel. This makes muscles being slightly deprived of glycogen. Healthline mentions that some proteins in muscles also get broken down. The body tries to rebuild its oxygen stores and eating the right nutrients can help you do this faster. For good recovery, the right kind of nutrition can improve your recovery as well.
Proteins to eat after a workout
Exercising results in breakdown of muscle protein. The rate at which this happens depends on the intensity of your exercise. Consuming proteins after a workout can give your body amino acids for repairing rebuilding the lost proteins.
Whole eggs can be a good post-workout snack. Packed with protein, eggs while provide you with the right kind of nutrition and will improve your muscle building. People trying to lose weight can also eat eggs after working out.
2. Sweet potato:
While rich in carbs, sweet potato also contains protein. Consuming carb-rich food can refuel you after a session of intense workout.
3. Cottage cheese:
For times you feel too tired to prepare an entire post-workout meal, you can simply slice some cottage cheese into cubes, sprinkle some salt and black pepper on it and eat it raw. Cottage cheese contains good amount of protein that can help you recover after your workout.
Fibre and protein content in quinoa make it an ideal post-workout meal. What’s more is that quinoa is gluten-free and can help people on a weight loss diet as well.
Chicken is lean protein that can help you feel energised after a workout. Protein from chicken can help you build muscle mass.
6. Fatty fish like salmon and tuna:
Along with being rich in omega 3 fatty acids, fatty fish like salmon and tuna are also rich sources of protein. Omega 3 fatty acids in fatty fish are good for heart health. Fatty fish is low in carbs and can thus be included in weight loss diet as well.
Want To Get Rid Of Bloating, Stomach Cramps Once And For All? Cut Down These Foods From Your Diet
Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say.
The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.
FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, breads and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).
“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.
For the study, the researchers involved a group of healthy recreational exercisers. Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.
The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.
In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.
However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.
How black coffee can reduce your risk of type 2 diabetes
The rate at which type 2 diabetes is increasing around the world is really high. It is important to understand what measures can prevent the disease and also which of them can increase your risk of developing it.
Coffee is a very common beverage all around the world, especially in countries that have very cold climatic conditions, timesnownews.com reported.
When the beverage is a staple in so many households, it is important to understand its effect on diabetes — risk and treatment.
Does diabetes reduce the risk of developing type 2 diabetes? Does it help in reversing it? Read on to answer all your questions.
A cup of black coffee every day can reduce your risk of developing diabetes
According to a study published by the American Diabetes Association, people who drink coffee have a lower level of blood sugar.
Another study found that the risk of developing diabetes decreased by nine percent in people who drank one cup of coffee every day. One more study that specifically studied women of postmenopausal women found that women who drank six cups of coffee every day had a 22 percent lower risk of diabetes. There happen to be various studies that second this notion, therefore it may be safe to believe that coffee can reduce the risk of developing type 2 diabetes.
How to drink coffee to reduce the risk of type 2 diabetes?
Here is how you should drink your coffee to reduce your risk of developing type 2 diabetes-
? Regular coffee is better to reduce risk than decaffeinated coffee.
? Prefer to not use sweeteners like sugar.
? Avoid drinking coffee with any dairy products like milk or cream.
? Remember coffee has benefits for diabetes only when consumed in its purest form.
? Artificially sweetened coffee may lead to weight gain and increase your risk of diabetes.
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