Scientists at McMaster University who have been researching High-Intensity Interval Training (HIIT) have shown that short durations of maximal intensity workouts can be a very effective ways to get fit. This study involved 25 people who were placed into three categories: the Sprint Interval Training (SIT) group, Moderate-Intensity Continuous Training (MICT), and the control group. They were then followed for 12 weeks after their initial data were obtained for insulin sensitivity, muscle composition and function, and assessment of cardiovascular fitness.
After 12 weeks, to no one’s surprise, the control group did not have any improvement in their physical status.
Surprising results came, however, from the SIT versus the MICT groups. Both groups had a 19 percent improvement in their VO2 (a measure of maximum volume of oxygen used). Insulin sensitivity was also noted to be improved. It is known that insulin sensitivity can be beneficial in all people, regardless of one’s diabetes status. For both groups, there were improvements in cellular mitochondrial function.
The study does not suggest that sprint interval training would result in better results than its continuous-pace counterpart. The results do point to a way of getting improvement in fitness in shorter time.
As always, check with your medical provider before starting any form of physical activity. Also, try to warm up to SIT if you are completely out of shape. However, this and similar studies are pointing to the idea that shorter duration of high-intensity workout can produce beneficial results.
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Calorie restriction plus controlling appetite are major keys to a successful weight loss
A low calorie diet is extremely important in an overall weight management program. A system which includes calorie restriction will allow you to lose a great deal of weight and for it to be done in the most effective fashion. Meanwhile, we definitely recommend drinking a glass of (preferably hot) water before each meal. This is shown to allow you to eat less during your meals. Of course it is advised that you drink plenty of fluids (especially water) during the day.
Change that same old exercise routine to make it fun and different
Sometimes a variation on the usual routine for exercise can use a different muscle group and hence would allow weight loss in areas which were not targeted before. So we recommend switching exercise program to make exercise not only fun and exciting, but also a trigger for other areas of the body to do their share of weight loss. As always, stay away from TV as much as possible. When you are watching TV, you get exposed to food advertisements and they have also been shown to increase hunger (after-all, isn’t this their whole purpose?).
Avoid medications which can cause weight gain
Every medication has its own side effect profile. Some of these side effects will cause weight changes. It is always important to check the medication to see if it can cause weight fluctuation. For example, many of the anti-depressants will cause weight gain. However, there are some which have less possibility. For example, wellbutrin (bupropion) and effexor (venlafaxine) would be two such medications. Also remember that there are other medications which are either weight-neutral or actually promote weight loss. Always check with your prescriber to see if you can be switched to another such medication. By the way, benadryl (diphenhydramine), an over the counter medication, which at times is used for sleep, can cause weight gain.
Fitness apps are tools, not the solution for weight loss
In today’s world of technology, the “apps” have become quite useful in getting us organized, notify us of new findings, and help with keeping us on track. There are many apps on the market which are useful in keeping tally of many of our daily activities; weight loss is no different. But it’s important to realize that these are just “apps.” Think of them as adjuncts for weight loss. It is however, quite useful to look at the results and review them as they will allow you to monitor your progress. Even if you are the “pen and paper” type of person, keeping track of your consumption and exercise can be quite useful and lead to a more effective long-term plan.
Avoid sugary beverages all together
Soda or pop drinks could become quite addictive. Many times it is the sugar (or its substitute) which provides the “refreshment” instead of the actual liquid itself. The added caffeine can also cause a sense of withdrawal if the body has not gotten its dose of the day. Therefore we recommend you to avoid any / all forms of sweet beverages, whether it is carbonated or not.
Remember that these suggestions can be helpful not only for you, but also for other loved ones (family or friends). Specifically, children are always at risk for obesity unless we set an example of good eating habits.
Please call us at 858-485-5500 to set up a free weight loss consultation. We would then be able to address your specific medical history along with your goals. We are then able to tailor a program that is not just doable, but also enjoyable!
Based on the feedback we are planning Open House events on a regular basis. Drop us line and let us know what was your favorite part of the Open House?
Was it the Raffle Prizes including Spa and Laser Treatments, Facial products and much more?
Or was it just getting to know the MD Weight Loss and Spa family and friends?