The old thread got archived just when I wanted to add something to it. Starting a new one.
See also Good Things thread, section on exercise at http://www.acne.org/...p...t&p=2661867 & Old thread: http://www.acne.org/...se-t275783.html Go there. Primarily a discussion of Mark's Daily Apple Primal workouts, Interval training and similar programs. Archived.
Physical activity is the best thing you can do for your blood sugar and many other health factors which affect acne. But certain types of physical activity can worsen acne and cause other harm, other types are beneficial and absolutely essential.
Prolonged intense workouts like running 5 miles or more or hour long workouts which are actually bad for you causing oxidative stress and inflammation. And is mostly wasted effort as it is fueled by the carbs you just ate, and your muscle, not body fat. (However, what is too intense and too prolonged might vary from person to person.)
Also, you need to be active, as in not sedentary, Every Day. Working out 3 days a week is not enough. Especially if you, like most, spend the rest of your days avoiding walking anywhere, climbing any stairs or avoiding any physical labor. A sedentary lifestyle has been shown to be just as big a factor in the development of diabetes as obesity and diet. So is sleep, btw. And by now, we should all know the relationship between insulin and hormones and inflammation, and therefore, acne.
The best exercise is whatever you enjoy and will do often. Also, you NEED to move around a lot all day everyday. Don't spend your day avoiding walking and stairs. Get up from the desk (or sofa) often. Park at distant parking spaces, do chores, dance, walk, play with your pets/kids, play a sport... Don't drive to places you can walk, bike, roller blade, etc. to. For example, I throw the toy for the dog & then race him to get it.
-Regular (daily) low to moderate physical activity is anti-inflammatory. Links to studies in the Anti-Inflammationsection.
-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!! Many sports activities and hobbies would qualify as well.
-Short bursts of very intensive activity also stimulates the release of HGH and builds muscle. Anti-Aging.
-Cells in muscles pull glucose out of the blood stream. Increases insulin sensitivity.
-Regular, daily, low to moderate physical activity helps with fat metabolism.
And of course, low to moderate physical activity combined with brief intense exertion is good for stress and adrenal health. the lymph system and circulation therefore the immune system, sleep, etc. (Chronic cardio or hour long weightlifting elevates cortisol and burns muscle for fuel so is mostly a waste of effort, and is inflammatory and causes oxidative stress)
Same Benefits, Less Time
Short Interval workouts can offer the same fitness benefits compared with traditional endurance training and in much less time. So, in summary, chronic cardio is mostly wasted effort that requires you to consume carbs to fuel and burns little fat. See the below articles which include studies that demonstrated the same or better results in less time as compared to traditional 30 minute or more cardio workouts like jogging and machines.
Mercola's Peak 8 interval 20 minute workout: http://www.acne.org/...p...t&p=3071412
From Mark Sisson at http://www.marksdail...eprint-fitness/:
Case against cardio: http://www.marksdail...against-cardio/
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)
'real muscle growth will come from the short anaerobic bursts like sprints, intervals or weight-training'
Also, our systems were not designed to fuel prolonged extreme exertion. We have two systems. The first is the slow burning of fats that fuel us at rest yet also allowing for continuous or intermittent low levels of aerobic activity--foraging, walking, chores...
The second is an ATP-fueled system that allowed for intense loads of work to be done in very brief bursts. ATP is a coenzyme within the muscle cells that, along with adrenaline provides the fuel for the 'fight or flight' emergency response. But the muscles only store about 20 seconds worth of ATP. Then, when at rest or more moderate activity, the ATP in the cells is restored in minutes.
To fuel an intense pace for a prolonged period, the body burns the carbs you just ate, then your muscle.
Some prolonged intense workouts may boost testosterone. Intense weightlifting involved in body building, for example, although much of that is caused by the shakes and junk consumed to fuel and recover from the workouts.
Also, increased testosterone levels coincide with increased lactate levels, so maybe you want to be careful with workouts that cause high levels of lactate. http://www.acne.org/...ost__p__3031789
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 and circulation therefore the immune system, sleep, etc.
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/
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.