Tag Archives: running

High Intensity Workouts Better for Lowering Blood Sugar

Cardio exercise, such as biking or running, is understood to be the key to weight loss but what about high-intensity workouts? According to a new study published in the Annals of Internal Medicine, cardiovascular workouts with high-intensity may be better for your heart in lowering blood sugar and fat loss, than lower intensity workouts (Ross R, Hudson R, Stotz PJ, Lam M. 2015).

High-Intensity Workouts Better for Weight Loss

High-intensity workouts like running or boxing have been shown to help lower blood sugar levels. Photo by Sante Fe Spa

Attending boxing clubs in San Diego and running are my favorite cardio exercises so I often engage in high-intensity exercises when I have time after class. Researchers studied 300 abdominally obese adults to determine the separate effects of exercise amounts and intensity on glucose tolerance. Individuals were selected to perform either long, lower intensity workouts or short, high intensity workouts five times per week. They were instructed to eat a healthy diet but did not reduce caloric intake.

After 6 months, all individuals had identical reductions in waistline, but only participants in the high intensity workout group obtained reduction in 2-hour glucose levels. This means by adding more intensity to your daily weight loss routine, you can significantly lower your blood sugar levels. This is a great female fat loss tip that’s easy to implement by adding weights that gives you a more challenging workout. Men like me can add dumbbells or weights on our body suits for higher intensity.

According to Robert Ross, a researcher at Queen’s University in Kingston, Ontario, “Higher intensity can be achieved simply by increasing the incline while walking on a treadmill or walking at a brisker pace,” Ross says. Anyone can add high intensity to their workouts and those small changes do improve your strength over time if you stay consistent.

Although high intensity exercises may have some special health benefits, this study showed that any physical activity is better than none. Individuals who exercised lost 5-6% of their body weight. I agree that health organizations should consider intensity as well, instead of issuing guidelines on the time spent while exercising for fat loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer

Source: Ross R, Hudson R, Stotz PJ, Lam M. Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Ann Intern Med. 2015;162:325-334. doi:10.7326/M14-1189

Light Jogging May Help You Live Longer

Jogging is not only important for weight loss; it may also increase your life expectancy if you jog on a leisure basis. According to a new study published in the Journal of the American College of Cardiology (JACC), jogging with regards of mortality risk was shown to two to three times a week.

Jogging to Live Longer

Jogging moderately has been shown to improve health and help you live longer. Clipart Photo

Being a moderate jogger myself, I always had the concept in my mind that running too much was not good for my heart and that pacing felt better. I now go jogging at least 3 times per week to lose weight and improve my health for the most part.

Researchers used data from the Copenhagen City Heart Study to observe the frequency in 1,098 healthy joggers and 3,950 healthy non-joggers to evaluate the relationship between jogging and long-term, all-cause mortality. Follow-up of all individuals began from their first examination in 2001 until 2013, or death.

The results of the study showed that jogging from 1 to 2 and a half hours per week was associated with the lowest mortality while greater quantities of jogging were not significantly different from remaining sedentary in terms of mortality risk (JACC 2015). This is great news for me and anyone else who goes jogging for at least 30 minutes a day, three times per week. I feel better now because I understand that I don’t have to run marathons to improve my health drastically to live longer.

Furthermore, researchers discovered a U-shaped relationship between jogging and mortality. Researchers reported 28 deaths among joggers and 128 for sedentary non-joggers, though no causes were recorded.

The authors concluded that “the U-shaped relationship suggests the existence of an upper limit for exercise dosing that is optimal for health benefits…if the goal is to decrease the risk of death and improve life expectancy, going for a leisurely jog a few times per week at a moderate pace is a good strategy.”

It’s safe to say running too much or having a sedentary lifestyle have the same minimal effects on health when compared to moderate jogging. To say the least, light jogging is not only essential to weight loss, but a key factor in improving your health to live longer.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Journal of the American College of Cardiology (JACC) “Study Shows Leisure Jogging Associated with Lowest Mortality Risk” 2 February 2015