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Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Why Do Blood Glucose Levels Sometimes Go Up after Physical Activity?

English: mbbradford, i made this image myself

English: mbbradford, i made this image myself (Photo credit: Wikipedia)

When you exercise your muscles need more glucose to supply energy. In response, your liver increases the amount of glucose it releases into your bloodstream. Remember, however, that the glucose needs insulin in order to be used by your muscles. So if you do not have enough insulin available, your blood glucose levels can actually increase right after exercise. Basically, stimulated by the demand from your exercising muscles, your body is pouring glucose into your bloodstream. If you do not have enough insulin available to "unlock the door" to your muscles, the glucose cannot get into your muscles to provide needed energy. The end result is that glucose backs-up in your bloodstream, causing higher blood glucose readings.

Here are some tips to safely exercise:

  • Consult your doctor before starting an exercise program.
  • If you are over the age of 35 you may need a stress test.
  • Pick an exercise that you enjoy.
  • Check your blood sugar before and after exercise.
  • Do not exercise if your blood sugar is over 250 mg/dl and you have ketones.
  • If your blood sugar is over 250 but no ketones are present, follow these guidelines:
    • Type 1: If blood sugars are 300 or more, test within 5-10 minutes of beginning exercise. If your blood sugar is dropping, you may continue. If it is not dropping, stop exercising.
    • Type 2: Do Not exercise if blood sugars are 400 or more
  • Plan exercise to prevent low blood sugar reactions.
    • Exercise 1 to 1 ½ hours after eating.
    • Always carry a carbohydrate snack (juice, glucose tablets, etc.) with you.
    • Drink plenty of fluids.
    • Wear shoes and equipment that fit well.
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Long-Overlooked Protein May Be The Gateway To The Storage And Burning Of Fat, Diabetes Treatment

Humans are built to hunger for fat, packing it on during times of feast and burning it during periods of famine. But when deluged by foods rich in fat and sugar, the modern waistline often far exceeds the need to store energy for lean times, and the result has been an epidemic of diabetes, heart diseaseand other obesity-related problems.
Now, scientists at the Salk Institute for Biological Studies have identified the linchpin of fat metabolism, a protein known as fibroblast growth factor 1 (FGF1), which may open new avenues in the treatment of diabetes.
In a paper published in Nature, the Evans lab reports that FGF1 activity is triggered by a high-fat diet and that mice lacking the protein swiftly develop diabetes. This suggests that FGF1 is crucial to maintaining the body's sensitivity to insulin and normal levels of sugar in the blood.
"Because humans are good at storing fat during times of plenty, we are also excellent at surviving times of famine," says Ronald M. Evans, a professor in Salk's Gene Expression Laboratory and lead author of the paper. "The fat tissues of our body are like batteries, providing us with a steady source of energy when food is scarce. FGF1 governs the expansion and contraction of fat and thus controls the ebb and flow of energy throughout our body."
Obesity rates have soared in the United States in recent decades, with more than one third of U.S. adults and 17 percent of children and adolescents now considered obese, according to the Centers for Disease Control and Prevention.
As the number of overweight people has grown, so too has the incidence of metabolic disease, with nearly 26 million Americans estimated to have obesity-related type 2 diabetes. With annual costs exceeding well over $200 billion, obesity is a chronic disease that is consuming a huge portion of our health care dollars.
Although exercise and calorie restriction are known to be effective at preventing and treating diabetes, the obesity epidemic continues to grow and new drugs to treat the problem are desperately needed. Against this backdrop, the Evans' lab discovery is an important breakthrough - and a surprise.
"The discovery of FGF1 was unexpected - and intriguing - because it was believed to do nothing," says Jae Myoung Suh, a postdoctoral researcher in Evans' laboratory and co-first author on the paper. "If you deplete FGF1 from the body, nothing happens when the mice are fed a steady low fat diet. But when given a high-fat, "Western-style" diet the mice develop an aggressive form of diabetes and experience a system-wide breakdown of their metabolic health."
"These abnormalities cause abdominal or stomach fat to become inflamed," says Michael Downes, a senior staff scientist in Salk's Gene Expression Laboratory and co-lead author on the paper. "This is important because inflamed visceral fat has been linked to heightened risk for diabetes and other obesity-related diseases, such as heart disease and stroke."
The scientists also found that FGF1 is regulated by the antidiabetic drug Actos, which is used to increase the body's sensitivity to insulin. But Actos and related drugs, though helpful, have side effects that limit their use.
Thus, Evans and his colleagues plan to explore whether FGF1 might point to a new way to control diabetes by avoiding the drawbacks of Actos and providing a more natural means of increasing insulin sensitivity.

Building Muscle Without Heavy Weights

Weight training at a lower intensity but with more repetitions may be as effective for building muscle as lifting heavy weights says a new opinion piece in Applied Physiology, Nutrition, and Metabolism.
"The perspective provided in this review highlights that other resistance protocols, beyond the often discussed high-intensity training, can be effective in stimulating a muscle building response that may translate into bigger muscles after resistance training," says lead author Nicholas Burd. "These findings have important implications from a public health standpoint because skeletal muscle mass is a large contributor to daily energy expenditure and it assists in weight management. Additionally, skeletal muscle mass, because of its overall size, is the primary site of blood sugar disposal and thus will likely play a role in reducing the risk for development of type II diabetes."
The authors from McMaster University conducted a series of experiments that manipulated various resistance exercise variables (e.g., intensity, volume, and muscle time under tension). They found that high-intensity muscle contractions derived from lifting heavy loads were not the only drivers of exercise-induced muscle development. In resistance-trained young men a lower workout intensity and a higher volume of repetitions of resistance exercise, performed until failure, was equally effective in stimulating muscle proteins as a heavy workout intensity at lower repetition rates. An additional benefit of the low-intensity workout is that the higher repetitions required to achieve fatigue will also be beneficial for sustaining the muscle building response for days.

Researchers Isolate Protein Linking Exercise to Health Benefits

A team led by researchers at Dana-Farber Cancer Institute has isolated a natural hormone from muscle cells that triggers some of the key health benefits of exercise. They say the protein, which serves as a chemical messenger, is a highly promising candidate for development as a novel treatment for diabetes, obesity and perhaps other disorders, including cancer.

Bruce Spiegelman, PhD, a cell biologist at Dana-Farber, is senior author of the report, posted as an advanced online publication by the journal Nature. The first author is Pontus Bostroöm, MD, PhD, a postdoctoral fellow in the Spiegelman lab.

"It's exciting to find a natural substance connected to exercise that has such clear therapeutic potential," said Bostroöm.

Spiegelman dubbed the hormone "irisin," after Iris, a Greek messenger goddess. He said the discovery is an important first step in understanding the biological mechanisms that translate physical exercise into beneficial changes throughout the body, both in healthy people and in preventing or treating disease.

"There has been a feeling in the field that exercise 'talks to' various tissues in the body," said Spiegelman, a professor of cell biology at Harvard Medical School. "But the question has been, how?"

According to the report, the irisin hormone has direct and "powerful effects" on adipose, or fatty, tissue -- subcutaneous deposits of white fat that store excess calories and which contribute to obesity.

When irisin levels rise through exercise -- or, in this study, when irisin was injected into mice -- the hormone switches on genes that convert white fat into "good" brown fat. This is beneficial because brown fat burns off more excess calories than does exercise alone.

Only a small amount of brown fat is found in adults, but infants have more -- an evolutionary echo of how mammals keep themselves warm while hibernating. In the wake of findings by Spiegelman and others, there has been a surge of interest in the therapeutic possibilities of increasing brown fat in adults.

Along with stimulating brown fat development, irisin was shown to improve glucose tolerance, a key measure of metabolic health, in mice fed a high-fat diet.

The discovery won't allow people will be able to skip the gym and build muscles by taking irisin supplements, Spiegelman cautioned, because the hormone doesn't appear to make muscles stronger. Experiments showed that irisin levels increase as a result of repeated bouts of prolonged exercise, but not during short-term muscle activity.

The Dana-Farber team identified irisin in a search for genes and proteins regulated by a master metabolic regulator, called PGC1-alpha, that is turned on by exercise. Spiegelman's group had discovered PGC1-alpha in previous research.

Bostroöm said the hunt for molecular targets of increased PGC1-alpha activity ultimately pinpointed irisin, which turned out to be located within the outer membrane of muscle cells. This discovery ran counter to other scientists' contentions that such a protein would reside in the cell's nucleus.

To test whether increasing irisin alone could mimic exercise benefits, the scientists injected modest amounts into sedentary mice that were obese and pre-diabetic.

With 10 days of treatment, the mice had better control of blood sugar and insulin levels -- in effect, preventing the onset of diabetes -- and lost a small amount of weight. Although the weight loss was small, Spiegelman said that the hormone may have a greater effect when given for longer periods.

There were no signs of toxicity or side effects, which was predicted since the researchers limited the increase of irisin to levels typically caused by exercise.

In part because it is a natural substance and because the mouse and human forms of the protein are identical, Spiegelman said it should be possible to move an irisin-based drug rapidly into clinical testing -- perhaps within two years.

The irisin discovery has been licensed by Dana-Farber exclusively to Ember Therapeutics for drug development. Ember is a Boston-based startup co-founded by Spiegelman and scientists at the Joslin Diabetes Center and the Scripps Research Institute in Florida.

The scientists said their findings merely scratch the surface of irisin's multiple effects. They are continuing to explore the hormone's possible benefits in metabolic diseases like diabetes, insulin resistance, and obesity, which constitute a growing epidemic around the world, as well as neurodegenerative illnesses like Parkinson's disease.

Spiegelman added that as growing evidence implicates obesity and physical inactivity in cancer development, it's conceivable irisin-based drugs may have value in prevention and treatment of the disease.

Cutting carbs just 2 days a week can spur weight loss

Dieters who can’t stomach the idea of going hungry seven days a week just got good news: You might be able to drop more weight if you cut back on carbs just two days a week.

British researchers found that women who essentially gave up carbs for two days and ate normally the rest of the time dropped about 9 pounds on average, as compared to the 5 pounds lost by women who cut back to around 1,500 calories every day, according to a report presented at the CTRC-AACR San Antonio Breast Cancer Symposium.

“We came up with the idea of an intermittent low-carb diet because it enables people to still have foods that are very satiating,” said the study’s lead author Michelle Harvie, a research dietician at the Genesis Prevention Center at the University Hospital in South Manchester, England. “Also, there’s a lot of evidence from other studies showing that restricting carbohydrates has the same effect as restricting energy.”

Harvie and her colleagues were spurred to find a diet that would be easier for women to follow because research has shown that obesity and the changes it causes in the body increase the risk for breast cancer. “We know from our research in animal models that losing weight has the potential for reducing breast cancer risk,” Harvie said.

The researchers followed 88 women for four months. All the women were at high risk for breast cancer based on their family histories.

One third of the women were put on a Mediterranean-type diet that restricted calories to about 1,500 per day. A second group was told to eat normally most of the time, but two days a week to cut carbs and also calories to about 650 on those two days. The third group was also to cut carbs two days a week, but there was no calorie restriction on those days.

At the end of four weeks women in both of the intermittent dieting groups had lost more weight — about 9 pounds — than the women who ate low calorie meals every day of the week — about 5 pounds.

Women in the intermittent dieting groups also had better improvement than daily dieters in the levels of hormones — insulin and leptin — that have been linked with breast cancer risk, Harvie said.

And, yes, this is something you can try at home, Harvie said. You just need to dramatically cut back carbohydrates two days a week and try to eat sensibly the rest of the time, she added.

What that means, Harvie said, is that you can eat protein and healthy fats on the two low carb days, but skip bread, pasta, root vegetables like potatoes, carrots and parsnips to get to the 50g limit. The diet allows for one piece of fruit on the low carb days. Other foods on the menu include: nuts and green, leafy vegetables, peppers, mushrooms, tomatoes, broccoli, eggplant and cauliflower.

Minute a day 'keeps diabetes away'

Less than one minute of exercise a day could prevent diabetes, researchers have claimed.

Performing short cycle sprints three times a week could be enough to prevent and possibly treat type 2 diabetes, a study suggests.

Scientists at the University of Bath asked volunteers to perform two 20-second cycle sprints on exercise bikes, three times per week.

After six weeks, researchers in the university's department of health saw a 28% improvement in their insulin function.

Type 2 diabetes occurs when blood sugar levels build up to dangerously high levels due to reduced insulin function, often caused by a sedentary lifestyle.

Regular exercise can help keep blood sugar levels low but busy lifestyles and lack of motivation mean 66% of the population are not getting the recommended five 30-minute sessions of moderate exercise a week.

Dr Niels Vollaard, who is leading the study, said: "We already knew that very intense sprint training can improve insulin sensitivity but we wanted to see if the exercise sessions could be made easier and shorter."

In the study the resistance on the exercise bikes could be rapidly increased so volunteers were able to briefly exercise at much higher intensities than they would otherwise be able to achieve. With an undemanding warm-up and cool-down, the total time of each session was only 10 minutes.

Dr Vollaard said: "This is completely new. No one has ever found a programme this easy and short to provide health benefits. At the moment it has only been done in lab conditions but it would be easy to create a bike that does this in a gym setting."

The study, published in the European Journal of Applied Physiology, is now being extended with more volunteers to determine if the exercise sessions can be made even shorter.

Walking down your blood sugar

I just got done using the Walk Down Your Blood Sugar at Home DVD and in just 15 minutes of watching this fun and energetic video, I had already walked 1 mile.
This DVD offers a 2 mile walk which I am assuming that for the full two miles is just short of 35 minutes.

The instructor Leslie is charismatic and charming along with her fun upbeat personality and workout group, you feel as if you are in studio with her. This DVD is paced for anyone of any age and any workout ability “…if your moving your doing it right.”

I will be offering one lucky person a chance to get a copy of this awesome DVD just by promoting this blog, and sending link back traffic.  You must send me a list of places you have placed a link or banner for www.hellocupcakeitsme.com and at the end of the drawing I will review all my traffic stats and compare that with each persons list. Double entries will not be counted.

Good Luck

Working Out….Again

Well this morning I started doing my Gentle Tai Chi again. After 6 weeks of not doing it I forgot how great of a work out this DVD actually is.

I had a workout partner today which kept me motivated and focused. My competitive side came out, I had to out do them. So even though my arms, legs, and stomach were burning I kept going.

It was good to do this again, I forgot exactly how much I loved doing Tai Chi. At the beginning of my blog I posted about it, but I thought that I would repost for my newer readers. After a year I am still amazed at how well slow rhythmic  movements can really work your entire body.

I was being laughed at by my friend because I kept yawning, but I told her that was part of knowing it was working, because you only yawn when your body, blood, and brain need more oxygen (which by the amount of yawning I was doing, was a lot).

I’m looking forward to having a work out buddy, as I normally do this by myself. So hopefully this will transpose into a long term commitment.

Working Out….Again

Well this morning I started doing my Gentle Tai Chi again. After 6 weeks of not doing it I forgot how great of a work out this DVD actually is.

I had a workout partner today which kept me motivated and focused. My competitive side came out, I had to out do them. So even though my arms, legs, and stomach were burning I kept going.

It was good to do this again, I forgot exactly how much I loved doing Tai Chi. At the beginning of my blog I posted about it, but I thought that I would repost for my newer readers. After a year I am still amazed at how well slow rhythmic  movements can really work your entire body.

I was being laughed at by my friend because I kept yawning, but I told her that was part of knowing it was working, because you only yawn when your body, blood, and brain need more oxygen (which by the amount of yawning I was doing, was a lot).

I’m looking forward to having a work out buddy, as I normally do this by myself. So hopefully this will transpose into a long term commitment.

Getting back on track

running-track[1] Getting back on track is something that is really hard to do, and in a way I know that I should have never taken any time off from my regiment.

I had taken four weeks off of doing my day to day exercises, and now that I am trying to get back into the groove of things I am finding it way harder then what it was when I first started out.

Pedometer Week 5

pedometer-week5

Sorry about the way this looks, when I printed it out I did so on portrait instead of landscape, but it is the same form.

I have exceeded this weeks goals, as I had lowered them due to the horrible results last week.

I have made the decision that when it rains out side I will do 10-15 minutes on my Air Dyne bike in place of walking.

I put next weeks goal up to 15 as there is no reason why I shouldn’t be able to accomplish this.

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