Bits of info scattered throughout my Good Things tread, which I recently began compiling into a section on exercise at http://www.acne.org/...p...t&p=2661867
-Regular low to moderate physical activity, like the type Mark recommends, is anti-inflammatory.
Links to studies in the inflammation section of the Good Things thread: http://www.acne.org/...p...t&p=2574309
Exercise section of Good Things, but it's mostly a summary of info from MDA and a link to here:http://www.acne.org/...p...t&p=2661867
-Short bursts of very intensive activity is good for blood sugar:
interval training such as sprinting, stairs, or hills. Or weight/resistance training. Any short bursts of intense exercise will help blood sugar, so take the stairs!!
-Short bursts of very intensive activity also stimulates the release of HGH. Anti-Aging
-Cells in muscles pull glucose out of the blood stream. Good for stable blood sugar
-Regular, daily, low to moderate physical activity helps with fat metabolism
And of course, exercise is good for stress and adrenal health
(the low to moderate activity combined with brief exertion only. Chronic cardio or hours long weightlifting elevates cortisol) the lymph system
therefore the immune system
Here are some links to some good Mark's Daily Apple articles:
This one is anti-chronic cardio in which he illustrates how these long boring workouts most people do a few times a week are, as I've always felt, mostly wasted time and effort. http://www.marksdail...ronic-cardio-2/
(just like crunches and sit ups are mostly wasted effort, especially for women who should do leg lifts instead).
Case against cardio:http://www.marksdail...against-cardio/
in which the below recap appears:
The benefits of low level aerobic work (walking, hiking, cycling, swimming):
- increases capillary network (blood vessels that supply the muscle cells with fuel and oxygen)
- increases muscle mitochondria
- increases production of fat-burning and fat-transporting enzymes
- more fun, because you can talk with a partner while doing it
The benefits of interval training (sprinting in short intense bursts)
- increases muscle fiber strength
- increases aerobic capacity (work ability)
- increases muscle mitochondria (the main energy production center in muscle)
- increases insulin sensitivity
- increases natural growth hormone production
The costs of chronic (repetitious) mid- and high-level aerobic work
- requires large amounts of dietary carbohydrates (SUGAR)
- decreases efficient fat metabolism
- increases stress hormone cortisol
- increases systemic inflammation
- increases oxidative damage (free radical production)
Also, Sisson illustrates how our systems are designed to fuel lots of low to moderate intensity activity and intense activity in short bursts
. Not prolonged extreme exertion. Perhaps this is why such exercise burns more muscle than fat, (which is why I think it's mostly wasted time and effort).
I hope all you who insist on working out so much you eat enough food for 5 people take note. This also applies to hour long weight lifting sessions, even though this article is about chronic cardio.
Edited by alternativista, 24 May 2011 - 05:33 PM.