Tag Archives: exercise

Why Exercise Alone May Not Be Effective for Weight Loss: Key Insights

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Benefits of Exercise vs Weight Loss

Exercise has numerous benefits, but weight loss might not be one of them.

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Engaging in regular exercise is extremely beneficial for overall health; however, it may not effectively lead to weight loss. Recent studies provide compelling evidence explaining this phenomenon.

While individuals who up their exercise routine often burn extra calories, weight loss usually doesn’t align with the caloric expenditure expected. A meta-analysis of 14 trials indicates that our bodies often compensate by reducing energy expenditure in other activities.

Notably, the compensatory effects are pronounced when one combines reduced caloric intake with increased exercise, effectively negating the hoped-for weight loss benefits of physical activity. In simpler terms, while dietary restrictions can lead to weight loss, increasing exercise alongside dieting may yield minimal additional benefits.

“The real challenge here is that when you combine exercise and dieting, the body compensates more aggressively,” explains Herman Pontzer of Duke University, North Carolina. “Exercise is still beneficial, but weight loss isn’t guaranteed.”

In his research on the Hadza hunter-gatherers of Tanzania, Pontzer found that despite their high activity levels, they did not expend more energy than sedentary individuals. This led him to propose, back in 2015, that our bodies may have evolved to conserve energy through reduced expenditure when faced with increased physical activity.

Although some studies support this compensation theory, not all experts agree. Pontzer and fellow researcher Eric Trexler at Duke have examined existing studies that were designed for other purposes, ensuring their analysis was unbiased. They analyzed 14 trials involving around 450 participants—small due to the rigorous methods needed to monitor total energy expenditure.

Their findings revealed an average energy expenditure increase of only one-third of expectations based on increased physical activity levels. For instance, if a person’s workout routine burns an additional 200 calories daily, these trials reported an overall increase of only about 60 kilocalories.

Interestingly, the results varied significantly. Those who maintained their caloric intake saw about half of the expected increase in total energy expenditure, while individuals who increased their physical activity while reducing their caloric intake often did not observe any significant changes. “They’re exercising 200 calories a day but seeing no tangible results,” Pontzer noted.

The type of exercise also plays a crucial role; compensation predominantly occurs during aerobic activities like running. In contrast, strength training appears to result in greater-than-expected energy expenditure. For example, individuals who burn an extra 200 calories from weightlifting tend to increase their total energy expenditure by approximately 250 calories per day.

However, Pontzer advises caution in interpreting these findings, as energy expenditure measurement during weight training can be challenging. He hypothesizes that weightlifters may deplete energy while repairing and building muscle tissue.

Initially, Pontzer believed the type of exercise might be negligible, but he now finds the insights exciting as they reveal unrecognized aspects of energy compensation. Despite the gains in muscle, weightlifting participants exhibited minimal fat loss, indicating it may not be a practical approach for weight loss.

So, why does an increase in aerobic exercise not lead to expected increases in energy expenditure? This analysis suggests that the body compensates by reallocating energy expenditures across various systems. For instance, the resting metabolic rate, particularly during sleep, can decrease with increased aerobic activity.

“Our body adjusts how different organ systems function post-exercise,” Pontzer says. “Understanding these changes could provide insights into how exercise benefits different individuals unequally.”

While Pontzer’s findings provide support for energy compensation, skeptics remain. Researcher Dylan Thompson from the University of Bath emphasizes the results of a meta-analysis suggesting aerobic exercise does not significantly affect resting metabolic rates.

Additionally, there might be critical research limitations, as pointed out by Javier Gonzalez, also at the University of Bath. For example, additional exercise might replace other daily activities like gardening, which could account for the lack of increased energy expenditure.

Nevertheless, Pontzer asserts that some studies effectively rule out this possibility, as compensation effects have also been documented in animal studies, corroborating human findings. Nonetheless, Thompson and Gonzalez argue for the necessity of more rigorous studies. “We require meticulously designed randomized controlled trials involving humans,” Thompson concludes.

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Source: www.newscientist.com

How Exercise Can Be as Effective as Antidepressants in Reducing Depression

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Exercise: An Effective Treatment for Depression

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Experiencing a post-workout mood boost is common, and a recent review highlights just how impactful this effect can be. Simple activities like walking or gardening can alleviate depression symptoms as effectively as psychotherapy or antidepressants.

“This research reinforces that exercise is a viable option for individuals suffering from depression, showing that it can rival the effectiveness of psychotherapy or medication,” states Andrew Clegg from the University of Lancashire, UK.

A prior Cochrane Library review in 2013 discovered that exercise alleviates depression symptoms comparably to standard treatments like antidepressants and cognitive behavioral therapy (CBT), which focuses on modifying thought patterns and behavior.

Consequently, health authorities advocate regular exercise for depression management. The UK’s National Institute for Healthcare Excellence (NICE) suggests engaging in aerobic activities such as jogging for ten weeks, typically in conjunction with other therapies for optimal results.

Since the 2013 review, numerous clinical trials have surfaced, prompting the Cochrane Library to embark on an updated review. “This new review nearly doubles the existing evidence base from the previous publication,” comments Clegg, a co-author of the review.

Clegg and colleagues reviewed data from 69 randomized controlled trials involving nearly 5,000 adults diagnosed with mild to severe depression or showing elevated depression symptom scores. Their analysis focused on 57 trials where participants were assigned to either an exercise group or a control group receiving no treatment.

Trial methodologies varied significantly, but usually directed participants to maintain a routine of low to moderate exercise—like gardening or brisk walking—compared to more vigorous activities like sprinting or soccer. Yoga and stretching were excluded, as these often incorporate meditative or breathing practices, which detracted from the study’s emphasis on pure physical activity.

The research indicated that exercise modestly reduced depression severity, characterized by feelings of sadness and disinterest in social activities.

“Clinically meaningful improvements were observed—individuals reported noticeable changes,” remarks Brendon Stubbs from King’s College London, who was not part of the review.

Furthermore, the team analyzed ten of the 59 trials that compared exercise to CBT and five trials involving participants on antidepressants devoid of an exercise component. Results indicated that, on average, regular exercise proved equally effective as these treatment modalities. “There was no significant difference in outcomes among the three,” emphasizes Emily Hird from University College London, who also did not partake in the study.

The research highlighted that light to moderate exercise outperformed intense workouts. This may be linked to higher adherence rates; as Stubbs explains, “Strenuous exercises often lead to dropout, thus diminishing the observed benefits.”

While the precise advantages of exercise remain under investigation, Stubbs suggests multiple potential mechanisms. Group activities could enhance social well-being, and acquiring new skills might boost self-esteem, fostering positive life changes.

Studies indicate that muscle-released chemicals, known as myokines, help reduce inflammation, which may exacerbate depression. One particular myokine, brain-derived neurotrophic factor, is known for promoting new brain cell growth, potentially aiding in the reconfiguration of negative thought patterns, as asserted by Stubbs. Interestingly, Clegg’s team discovered that resistance training, which generates more myokines, was more effective than aerobic workouts alone.

Collectively, these findings advocate for exercise as a depression treatment modality. However, since participants were aware of their group assignments, some gains might stem from placebo effects, where expectations influence symptom relief. Additionally, the majority of studies had limited participant numbers, which may impact reliability, according to Hurd.

Hurd advocates for larger studies to investigate optimal exercise types tailored for individuals and their unique challenges. “Currently, we lack clarity on who benefits most from different exercise forms,” she asserts. Individuals with severe depression might struggle to maintain exercise routines and may find more relief through CBT or antidepressants, both of which exhibit effectiveness akin to exercise in managing depression. Furthermore, some individuals may respond preferentially to specific activities based on their depression’s root causes.

Nevertheless, evidence consistently reveals the benefits of exercise for both mental and physical health. “Activities such as running, gym workouts, Pilates, and yoga all impart various positive effects. The most crucial aspect is to engage individuals in activities they enjoy,” concludes Stubbs.

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Source: www.newscientist.com

Discover Your Body’s Limit: How Much Intense Exercise Can You Safely Handle?

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Wondering, Should I quit HIIT? It seems like you may be looking for a break from those intensive kettlebell classes. HIIT, or high intensity interval training, can indeed feel overwhelming for beginners.

This method of exercise is favored by many due to its efficiency and impressive health benefits.

Research shows that HIIT can enhance endurance, promote fat loss, build muscle strength, and improve key health markers like blood pressure and blood sugar control.

However, HIIT isn’t suitable for everyone.

Individuals with certain health conditions, particularly lung issues, are often advised to limit or avoid HIIT. Moreover, there’s evidence suggesting that excessive HIIT can lead to negative effects.

In a study from Sweden, researchers discovered that exceeding 150 minutes of HIIT per week could result in stagnated athletic performance and increased oxidative stress in cells.

This effect tends to occur with each HIIT session but lasts only briefly. As long as you’re not overtraining, incorporating a long-term boost of antioxidants can help mitigate the biological stress your body experiences.

Find a sustainable exercise routine for long-term health benefits – Photo credit: Getty

Most health recommendations suggest that up to 90 minutes of HIIT per week is perfectly acceptable.

If you’re still uncertain, that’s understandable. The best exercise is often the one you enjoy and can maintain in the long run.

If a gentle jog appeals more than a sprint, you’re in luck! Studies show that jogging significantly enhances heart and cardiovascular health, and offers numerous other health benefits.

Interestingly, research from Copenhagen found that slow runners have a lower risk of mortality compared to their faster counterparts.

Another advantage of “steady state” exercises is the ability to converse while working out, making it perfect for social runs with friends.

Unfortunately, that’s not the case with HIIT; when your heart rate exceeds 150 bpm, chatting becomes nearly impossible.

This article addresses the query submitted by Bruce Morris: “Should I quit HIIT?”

If you have any questions, feel free to reach out to us at: questions@sciencefocus.com or connect with us on Facebook, Twitter, or Instagram (make sure to include your name and location).

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New Insights into How Exercise Can Help Slow Cancer Progression.

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Exercise reduces cancer cell size in mice—possibly applicable to humans

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Exercise has the potential to slow tumor development in mice by altering metabolic pathways, enabling muscle cells to absorb glucose instead of cancer cells for growth. This may also occur in humans.

While it’s established that exercise lowers cancer risk and healthier individuals generally have better cancer survival rates, the underlying mechanisms are still being explored. Notably, some benefits of exercise appear linked to changes in gut microbiota and the immune system.

To examine another possible pathway, Rachel Perry and her colleagues at Yale University School of Medicine conducted an experiment on 18 mice injected with breast cancer cells. Twelve of these mice were given an obesity-inducing diet, known to accelerate various cancers. Half of the group was also equipped with a running wheel to exercise as desired.

After four weeks, tumors in the exercising obese mice were found to be 60% smaller compared to their non-exercising counterparts, and were slightly smaller than tumors in sedentary mice fed a standard diet. The study revealed that just 30 minutes of exercise led to an increase in oxygen and glucose uptake in skeletal and cardiac muscles, with a corresponding decrease in glucose assimilation by tumors.

“This research demonstrates that aerobic fitness significantly alters the metabolic rivalry between muscle and tumor,” states Perry. “Crucially, the exercise was voluntary—these mice weren’t being forced to run like marathon athletes; they exercised as per their preference.”

The scientists evaluated gene expression and identified changes in 417 genes associated with vital metabolic pathways in mice due to exercise. This indicates that muscle tissue utilizes more glucose while tumor tissue absorbs less.

Specifically, a reduction in mTOR, a protein pivotal for cancer cell proliferation, shows potential for limiting tumor expansion, according to the researchers.

Perry anticipates that these metabolic patterns, which are similar across mammals, may extend to humans, even those without obesity. In fact, analogous gene activity shifts during exercise have been documented in cancer patients.

“This points to another mechanism illustrating how exercise fosters a cancer-suppressive environment,” mentions Rob Newton from Edith Cowan University in Perth, Australia. “We need to conduct clinical trials in humans, as there’s no clear reason to suspect it wouldn’t produce similar outcomes.”

Perry emphasizes that metabolism encompasses all tissues and is influenced by both the microbiome and immune responses. “These metabolic adaptations may bridge the connections between exercise, the microbiome, the immune system, and tumor progression,” she explains. “However, I’d be surprised if the positive implications of exercise stemmed from a single mechanism.”

This discussion also sheds light on why lower muscle mass heightens cancer mortality risk, as observed by Newton. “If your muscles preferentially absorb glucose, increasing muscle mass and regularly activating your muscles could yield significant advantages.”

He believes it’s crucial to view exercise not just as a lifestyle change but as an adjunctive anti-cancer intervention alongside other treatments. “Identifying primary environmental contributors to cancer is key, and we must formulate specific strategies to address them,” Newton concludes. “While enhancing cardiorespiratory fitness is beneficial, if a patient presents with notably low muscle mass, that should be prioritized with strength training.”

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Source: www.newscientist.com

Study Suggests Men Should Exercise Twice as Long as Women for Heart Health

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Research indicates that men may need to engage in exercise for twice as long as women to obtain equivalent health benefits, according to a significant new study involving 85,000 participants.

Findings revealed that women performing approximately four hours of moderate to vigorous exercise weekly, such as brisk jogging, swimming, or dancing, could lower their risk of coronary heart disease by 30 percent. In contrast, men required nearly nine hours of physical activity per week to achieve the same risk reduction.

“In comparison to men, women allocate half the time to exercise for similar health outcomes,” the researchers noted in their publication. Nature cardiovascular research.






While the research team did not explore the reasons for this notable difference, they proposed several physiological explanations.

Women possess higher estrogen levels, a hormone linked to bone and muscle health along with fat metabolism rates.

Additionally, men and women have different types of skeletal muscles, which may make women more adept at endurance training.

“Heart disease is the primary cause of premature death in both genders, though men typically develop heart disease earlier, and women tend to ‘catch up’ later in life after menopause,” stated Professor Riyaz Patel, a cardiologist at University College London, who was not part of the study. BBC Science Focus.

“The takeaway is that everyone can benefit from exercise. Increased physical activity is advantageous for all.”

Anything that gets your heart pumping, like jogging, dancing, or swimming, can help improve your heart health – Credit: Getty

The study, led by Jiajin Chen from Xiamen University in China, monitored participants aged 37 to 73 using wrist-worn fitness trackers over an eight-year period.

For individuals with pre-existing cardiovascular conditions, women required just 51 minutes of exercise weekly to reduce their risk of death by 30 percent, compared to 85 minutes for men.

Heart disease remains the leading cause of early death globally. In the United States alone, about 100 out of every 100,000 women are anticipated to die from cardiovascular disease in 2023, while the figure for men is 60% higher.

The World Health Organization, along with the American Heart Association and NHS, advises individuals aged 16 to 64, regardless of gender, to engage in 150 minutes of moderate to vigorous physical activity per week.

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Source: www.sciencefocus.com

Men Might Need to Exercise More than Women for Comparable Heart Health Benefits

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Exercise offers substantial advantages for heart health

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For men over 50, engaging in more than twice the exercise as women may be necessary to achieve equivalent heart health benefits. Data analysis from activity trackers indicated that this demographic requires almost nine hours of moderate-to-vigorous activities, such as brisk walking or cycling, each week to lower their risk of coronary heart disease by 30%.

In comparison, women only need around four hours to achieve the same reduction.

Researchers had long speculated that women might experience greater heart benefits from exercise than men, based on self-reported data, although such figures can be misleading.

To address this issue, Chen Jiajing and colleagues at Xiamen University in China utilized data from wrist-worn activity monitors sourced from the British Biobank study, correlated with participants’ health records over an eight-year span.

The team first evaluated data from 80,243 adults, averaging 61 years in age and with no previous history of coronary heart disease. Women achieving at least 150 minutes of moderate to vigorous exercise weekly had a 22% reduced risk of developing coronary heart disease, while men saw only a 17% reduction with the same exercise commitment.

To reach a 30% risk reduction, even greater physical activity was required. There was a notable gender disparity in this regard, with women needing to exercise 250 minutes and men needing 530 minutes.

The team next examined 5,169 participants already diagnosed with coronary heart disease, with an average age of 67, and two-thirds being male. Women who engaged in 150 minutes of moderate to vigorous exercise per week were 70% less likely to die from any cause in the subsequent eight years compared to less active women. Conversely, men who completed the same amount of exercise only experienced a 20% lower likelihood of death than their less active counterparts.

“This isn’t bad news for men, but it’s important to recognize,” says Nir Einon from Monash University, Australia. “With this knowledge, men can strive to improve and exercise more. It’s encouraging for busy women, yet we must not forget that women also need to remain active.”

Chen and his team could not be reached for immediate comments, but the study suggests the discrepancy may be linked to hormonal factors, as higher estrogen levels can enhance fat metabolism during exercise. Eynon posited that biological differences could mean women utilize more breathing capacity, metabolic energy, and muscle strength to achieve comparable physical tasks as men.

The research is “robust”; Guidelines based on gender according to Ercilia DeFilippis at Columbia University in New York City, yet it primarily encompasses individuals who are about 93% white, affluent, and educated. DeFilippis highlighted that Black women typically experience poorer cardiovascular outcomes than their white counterparts, and social factors significantly impact their health and treatment adherence.

“It’s crucial to understand how these findings relate to more racially diverse and socio-economically disadvantaged groups in the future, given the severe impact of cardiovascular disease,” she emphasized.

Nonetheless, these findings for the older demographic indicate that remaining active in later years can offer considerable benefits, but exercise regimens should be customized according to age and physical capabilities, she reiterated. “It’s never too late to become active and move your body.”

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Source: www.newscientist.com

The Advantages of Group Exercise Over Solo Workouts

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“Exercising with peers significantly boosts workout attendance.”

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As a child, I steered clear of team sports; my hand-eye coordination was lacking, and my competitive nature led to more frustration than fun. However, new studies are challenging my perspective. Research indicates that group exercise, particularly in team sports, may provide greater health benefits than going solo.

A 2023 analysis showed that participating in sports—be it for fun or competition—boosts mental well-being, decreasing stress and anxiety levels, and enhancing self-esteem. These outcomes are notably stronger in team sports, suggesting they have a greater positive impact on mental health than other exercise forms, independent of physical activity levels.

The social elements of sports can amplify these physical advantages. Exercising with others increases the likelihood of attending workouts. In a 2024 study, over 770 participants received cash incentives for gym visits, with some required to bring friends. Those with workout partners attended about 35% more often than individuals who could go alone. Follow-up studies suggested this was due to greater accountability and enhanced enjoyment from exercising together.

Other research reveals that this enjoyment can even enhance performance. In one study, participants in a free community run reported feeling more energized when joined by friends or family, resulting in faster paces. Additionally, research on competitive rowers revealed that viewing pictures of loved ones while rowing allowed participants to endure about 20% longer compared to those who looked at images of strangers.

The exact reason remains unclear, but it likely relates to how we process fatigue. Ultimately, our brain governs our muscles, and fatigue serves as a protective mechanism, preventing us from overextending ourselves and risking injuries. Exercising alongside friends (or even just seeing their photos) signals safety to our brains, potentially delaying fatigue.

This concept aligns with a significant shift in exercise psychology, previously emphasizing competition as a performance enhancer. Increasingly, research is exploring the impact of cooperation. After all, our innate ability to run long distances likely developed through collective hunting, suggesting we may be inherently designed to exercise in groups.

This revelation brings me comfort, prompting a shift in focus from competition to collaboration in sports. I’m planning to run a half marathon with my best friend soon, and her suggestion to train together feels like the key to reaching the finish line.

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Source: www.newscientist.com

The Top Exercise for Lowering Blood Pressure

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Hypertension poses a significant health risk, elevating the chances of heart disease, stroke, and kidney issues. As a general practitioner, I frequently receive inquiries about its management, and I always stress the importance of exercise. But what is the ideal amount?

A 2021 study that tracked over 5,000 adults for three decades highlights the optimal “dose” of exercise for controlling blood pressure. Is this crucial? Yes, both the type and intensity of exercise, along with the total volume, are vital.

The findings suggest that engaging in moderately intense activities for 30 minutes on most days can significantly aid in blood pressure management. This encompasses exercises that allow for conversation while increasing your breath rate, like brisk walking, cycling, and vigorous household chores.

Recently, a 2023 analysis of 270 prior studies involving over 15,000 participants aimed to identify which forms of exercise were most effective in reducing blood pressure.

While various types of exercise produced positive outcomes, isometric exercises were particularly effective. These involve holding a static position (like wall squats) instead of dynamic movements.

Other beneficial exercises include running, walking, cycling, weight training, and high-intensity interval training.

Moreover, substantial reductions in blood pressure were observed among those exercising 3-5 times per week for a minimum of 4 weeks.

It’s not just about the kind of exercise, but the overall quantity that counts – Photo Credit: Getty

This underscores the necessity of consistency. While medication remains crucial for numerous individuals, these insights illuminate the impact of lifestyle adjustments.

Incorporating exercise, along with a nutritious diet and effective stress management, can help control blood pressure, potentially decreasing reliance on medications like beta blockers.

The evidence is compelling: if you aim to manage your blood pressure, incorporating regular moderate-intensity exercise is an excellent starting point. However, it’s just one piece of the larger puzzle.

Reducing salt intake, following a balanced diet, and effectively managing stress are also essential factors. For some, blood pressure medication is still a vital component of treatment.

The positive takeaway? Physical activity can enhance these approaches.

This article addresses the query from Connor Barrett in Salford, “How much does exercise control my blood pressure?”

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A Single Day of Intense Exercise Could Extend Your Lifespan

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Exercise doesn’t need to be lengthy to yield substantial rewards

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If you’re skipping exercise due to time constraints, integrating just a few short bursts of activity—like 5 to 6 active sessions of 10 seconds each—can greatly impact your health. A US study revealed that individuals engaging in over a minute of intense activity daily had a significantly lower mortality risk over the next six years compared to those who were inactive.

Currently, only about 15% of adults participate in regular exercise, according to Emmanuel Stamatakis from the University of Sydney, Australia. “The majority of the adult population struggles with including regular exercise into their routine, whether due to a lack of interest or difficulty.”

To further investigate, Stamatakis and his team studied the health benefits associated with incidental exercise, which can occur through activities like walking downhill, playfully engaging with children, and carrying heavy objects. They monitored participants for one week as part of a larger health study, assessing their activity levels and examining mortality risks in the following year.

In 2023, findings from the UK Biobank study involving tens of thousands of participants indicated that those with approximately 4.4 minutes of daily active time were 38% less likely to die from any cause in the next seven to eight years compared to non-exercisers.

Additionally, the research included results from 3,300 individuals in the US NHANES study. “This group, on average, is significantly overweight and less active,” remarks Stamatakis.

This group only required 1.1 minutes of intense activity daily to lower their overall mortality risk by 38% over the subsequent six years.

This demonstrates that this less active US group experienced similar relative benefits with just 1.1 and 4.4 minutes of activity found in the fitter UK group; however, it doesn’t imply they reached the same health status. Participants in the US study generally had lower fitness levels to start with and were at a higher baseline risk of mortality.

“This observation may indicate a more sedentary, higher-risk demographic that benefits considerably from minor increases in activity, and I concur,” states Carlos Celis Morales from the University of Glasgow, UK. “This phenomenon is known as the ceiling effect; those with high fitness levels have diminished potential for further improvement, while individuals with lower fitness levels have significant room for enhancement.”

The findings further support the notion that even small amounts of intense, unintentional movement can yield substantial health benefits. However, Stamatakis cautions that causation hasn’t been firmly established yet. “While it seems logical that health benefits might exist,” he notes. “This type of study cannot definitively prove causality.”

His research team is planning future studies to provide stronger evidence that observed health improvements stem from increased incidental exercise. “Our long-term objective is to discover methods to incorporate more activity into people’s everyday lives without requiring trips to the gym,” Stamatakis expresses.

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Source: www.newscientist.com

Exercise Science: Surprising Advantages of Isometric Exercise

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Brunette woman performing isometric exercise with a pink exercise mat. ShutterStock ID 2490925757.

“Isometric movements like planks can help alleviate pain.”

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In my previous article, I discussed how isometric exercises, which involve holding muscles in a fixed position, can effectively lower blood pressure. Since then, I’ve started integrating them into my workouts. This leads me to ask: Do these exercises provide additional benefits?

The answer is yes—and some benefits were surprising. Isometric exercises, such as planks (as shown) and wall squats, can alleviate pain, prevent injuries, and significantly enhance fitness in an efficient manner. In fact, most individuals will likely gain from incorporating these into their workout regimes.

One of the most notable advantages of isometric exercises is their ability to build strength with minimal movement, making them less physically demanding compared to more dynamic workouts. They are indeed effective: a review revealed that isometric training over 42-100 days could boost muscle strength by as much as 92%.

These strength gains can be highly targeted. Athletes frequently employ isometric exercises to strengthen the challenging aspects of their movements, like the lowest point in a squat. This focused training may enhance overall performance, as researchers have discovered that isometric training could surpass jump-based training in terms of durability.

Moreover, these exercises are gentle on the body, making them easy to include at the beginning or end of a standard workout, providing extra benefits. They serve as excellent warm-ups and research has shown they can reduce muscle soreness post-exercise without hindering running performance. This contrasts with static stretching, which doesn’t alleviate muscle pain and can actually decrease performance.

Incorporating some isometric movements into your warm-up routine can also help in preventing injuries. Slow, controlled training that targets less active stages during workouts is commonly used to guard against hamstring injuries in soccer players; however, isometric exercise is found to be more effective, according to a study.

While the exact mechanism remains unclear, it appears that isometric exercises can activate the signaling pathways between nerves and muscles, enhancing muscle responsiveness during workouts. This could help in correcting muscle imbalances, which are often a source of injuries.

These advantages are not limited to athletes. A review published this year demonstrated that isometric training significantly reduces pain and strengthens muscles in individuals with osteoarthritis. Because they are low-impact, these exercises are perfect for beginners and those with limited mobility due to injuries.

Considering their myriad benefits, isometric exercises have become a consistent part of my training routine. Furthermore, because they require no equipment and minimal space, I can perform them almost anywhere at any time.

Grace Wade is a health reporter for New Scientist, based in the US.

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Exercise Fights Cancer: Uncovering the Reasons Behind It

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Exercise appears to have a cancer-fighting effect

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Physical activity is recognized for its role in cancer prevention and in inhibiting the growth of existing tumors. It’s also linked to alterations in gut microbiota. Recent research illustrates how these alterations can empower exercise in the battle against cancer.

Marlies Meisel from the University of Pittsburgh and her team administered an aggressive form of melanoma to two groups of mice. One group followed a four-week exercise program, while the other remained inactive.

As anticipated, the active mice showed smaller tumors and better survival rates. However, in mice treated with antibiotics, exercise provided no benefits to those that were completely sterile. The findings revealed a significant role of microorganisms, with the beneficial molecules known as metabolites playing a crucial part.

Given that the microbiome generates thousands of metabolites, the researchers employed machine learning to analyze potential molecules, ultimately pinpointing a particular bacterial metabolite that surged with exercise. This metabolite enhances the effectiveness of CD8 T cells within the immune system, making it vital in the fight against cancer.

Furthermore, the team studied 19 individuals with advanced melanoma, discovering that those with higher levels of this metabolite exhibited longer survival rates compared to those with lower levels.

“This study underscores the significance of evaluating the metabolites produced by bacteria, rather than merely identifying the bacteria involved,” Meisel emphasizes.

Ken Lau, who studies the influence of the intestinal microenvironment on conditions like colorectal cancer and inflammatory bowel disease at Vanderbilt University in Tennessee, shares excitement for this type of research, as it offers insights into how to leverage specific molecular pathways to enhance the immune response. However, he cautions that further research is necessary. “What occurs when a patient stops exercising? Will the effects diminish or persist in some manner? There is still much to learn,” he states.

Meisel and her team are exploring whether the exercise-induced alterations in gut microbiota may influence other health conditions.

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Source: www.newscientist.com

The Increased Importance of Exercise with Weight Loss Medication

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For decades, traditional wisdom has believed that in order to lose weight, you have to eat less and move more. Of course, that’s easier said than done. That’s why drugs like Wegovy are so innovative. By suppressing appetite, they help to tackle the first part of the equation, which usually leads to dramatic weight loss. But what about the second one? If weight loss pills are reducing the number of scales, should we still head to the gym? And how do these drugs affect our athletic ability?

What has become clear is that it may be even more important for those taking these medications than those who don’t. The ability of semaglutide to induce rapid weight loss (see “How do they work?” below) also leads to a significant decrease in muscle mass. For example, a 2021 study of 95 people who were overweight or obese taking semaglutide found that their lean body mass was reduced by almost 10% on average, 68 weeks later.

This article is part of a special series investigating the GLP-1 agonist boom. Click here for details.

Lean body weight covers body tissues such as muscles and bones. Therefore, these results suggest that both are affected when taking weight loss medications, Signee Sørensen Torekov at the University of Copenhagen explains. These drugs guide people to burn fewer calories, so the body needs to break down fat, muscle, and even bones for nutrients.

“Our understanding is that up to about 40% of the overall weight loss seen in semaglutide is thought to be due to the loss of muscle mass,” he said.

Source: www.newscientist.com

Democrats are targeting popular, unelected billionaires like Elon Musk in a shooting training exercise

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During most of the 17-minute interview, Elon Musk adhered to his agenda. He portrayed himself as a tech-savvy individual on a mission to “eliminate waste and fraud” in government.

Despite the significant backlash he faced, Musk claimed that his cost-cutting initiatives had made substantial progress, as he shared with Fox business commentator Larry Kudrow. He emphasized his goal to prevent America from going bankrupt.

However, Kudlow pushed Musk to consider the future. Would the concept of “government efficiency” (DOGE) still be relevant in a year? Musk acknowledged that his task was not entirely complete. He pointed to federal programs that support retirees, disabled individuals, and other social safety net initiatives as areas where significant spending could be reduced.

While Trump and Republicans have traditionally considered programs like Social Security, Medicaid, and Medicare as untouchable, Musk suggested they could become key targets for cuts, sparking backlash from Democrats.

Democrats criticized Musk for proposing cuts to programs that many vulnerable Americans depend on. Musk’s statements led to concerns about the potential loss of essential government services and benefits.

Despite the pushback, Musk received praise from Trump and Republicans for his work, but signs of concern among Republicans were becoming apparent.

In light of Musk’s proposals, Democrats and critics highlighted the potential negative impact on retirees and vulnerable Americans. Musk’s rhetoric around waste and fraud in federal programs drew skepticism from both sides of the political spectrum.

The White House issued a fact check in defense of Musk’s comments, emphasizing his commitment to eliminating waste while protecting American interests. Republicans also clarified that they were not considering cuts to Social Security, Medicare, or Medicaid.

As tensions and concerns around Musk’s proposals grew, Democrats wrestled with how to address his influence. Musk’s impact on various government programs and policies sparked a broader debate about the role of billionaires in shaping American politics.

The ongoing debate surrounding Musk’s involvement in government initiatives has raised concerns among Americans from diverse political backgrounds. The future of Musk’s influence and the implications of his proposals remain uncertain.

Source: www.theguardian.com

Transform Your Life with This Simple Exercise

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The active fitness enthusiasts among us enjoy reaping the rewards of our workouts, whether it’s hitting the track for a run or refueling at the gym. But for the rest of us, finding time for a full workout can be a challenge, especially for those with busy schedules or young children. New research suggests that breaking up your physical activities throughout the day can be just as beneficial as longer workouts.

Studies have shown that incorporating small bursts of activity into your daily routine can help improve your overall health and longevity. Recent research indicates that even short periods of activity can have a positive impact on your health, particularly for those who are considered inactive and at risk of heart-related issues.

Thanks to advancements in movement tracking technology, scientists can now accurately monitor people’s activity levels, providing valuable insights into the benefits of even small amounts of physical activity. This precise measurement has revealed the significant impact that short, intense activities can have on overall health.

Research is highlighting the importance of “vigorous intermittent lifestyle physical activity” (VILPA), which includes short bursts of high-intensity activities like running up stairs as part of your daily routine. Studies have demonstrated that incorporating these types of activities into your day can lead to improved health outcomes.

While the World Health Organization recommends a certain amount of weekly physical activity, many people struggle to meet these guidelines. The idea of incorporating shorter bursts of activity throughout the day is gaining traction as a more achievable way to stay active and healthy.

Both VILPA and exercise snacks, which involve intentional bursts of activity, offer a more flexible approach to physical fitness. These concepts aim to make staying active more accessible, especially for individuals who may find traditional exercise routines challenging.

While short bursts of activity should not be seen as a replacement for longer workouts, they can be a valuable addition to your overall fitness routine. Experts emphasize that any physical activity, no matter how short, is beneficial for your health and well-being.

About our experts

Emmanuel Stamatakis: Professor of physical activity and population health, with extensive experience in sports medicine and research.

Lenert Veerman: Public health expert specializing in health economics and epidemiological modeling.

Tessa Strain: Postdoctoral fellow specializing in physical activity research and public health policy.

Jonathan Little: Professor known for developing the concept of “exercise snacks.”

Source: www.sciencefocus.com

Finally Got My Virtual Reality Setup Working: A Week of Work, Exercise, and Relaxation

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II’m writing this from a room slowly orbiting the Earth. Behind a screen that floats in front of me, through a huge opening where a wall should be, a planet slowly rotates and appears close enough to take up most of my field of vision. To my right it’s morning in Australia. The first vestiges of India and Europe are illuminated and dotted to my left. The soft drone of the air circulation system hums quietly behind me.

I spent a week using a virtual reality headset to do everything I could: work, exercise, compose music. This was the year that VR threatened to go mainstream as prices became more affordable and Apple entered the market. So I wanted to see how far VR has come since I first tried it in the mid-2010s, when the main experience was available. It was a nauseating roller coaster simulator. I used Meta’s latest model, called the Quest 3, and the conclusion was clear. This means it works now. It feels a little unfinished, but we’ve finally reached the point where VR is possible. It becomes really useful.

The biggest surprise was working in VR. This is not recommended. When you put on the headset, you can summon multiple screens, all connected to your computer, and make them as large as you want and place them anywhere in your environment. “Pass-through” – the ability to see digital objects superimposed on the real world, enabled by a camera built into the front of the headset – means you can cut out a window from the virtual environment to see the keyboard. You can also choose any number of work environments, from minimalist cafes to mountain huts, and switch between them at will. I quickly reached the point where if I was working alone, I would rather work in virtual reality than in real life.

The main problem is the overall lack of polish. The headset doesn’t feel like a finished product. It’s probably 10% too heavy, like a lab prototype that hasn’t been improved yet. The battery alone won’t last the entire day. Sometimes the controller disconnects without explanation. I brought it on a plane to do some work, but the challenge of connecting to my laptop using the onboard Wi-Fi proved insurmountable.

But watching movies in VR while flying was nothing special. Yes, I felt the need to apologize to my neighbor in a very British way. Wearing a headset in public has not yet become socially acceptable. But as soon as I pressed play, I realized I would never be able to go back to in-flight entertainment. I was sitting in a movie theater with the lights dimmed and several rows of seats separating me from a giant screen on a virtual wall. In long periods without turbulence, we really forgot we were flying. The one downside is that I was so engrossed in it that I almost missed the breakfast cart passing by.


“Today, the key to getting the most out of VR is to use it for activities you do yourself, even if you’re not a gamer.” Photo: Marissa Leshnoff/The Guardian

Of course, the movie theater was empty except for me – by design. Other apps are intentionally less sparsely populated. I downloaded one that promised a live virtual concert. Upon entering the virtual lobby, I discovered that there was no concert going on and no sign of one being scheduled. No problem. It also provided a space for people to mingle when acts weren’t performing. I loaded it. It was a beautifully designed virtual world, all domes and arches and curved slopes. But it was a ghost town. I was the only one there. And this is considered to be one of the most popular apps for live music on the internet.

When most people think of VR, they often think of Ready Player One. This is a science fiction novel and film about a world where people spend most of their time in a shared virtual reality, where they gather as avatars to interact, talk, and watch sports and music. together. This feels like a long way off. There are games that give hints about this group experience, such as “Gorilla Tag,” where children gather together after school to play tag as gorillas, talking to each other and moving around by waving their arms. However, VR adoption has not yet become widespread enough to make Ready Player One’s vision a reality. Now, the key to getting the most out of VR is to use it for activities you do yourself, even if you’re not a gamer.

For at least some types of knowledge workers, work is one such activity, and someone closely involved in the industry recently told me that it is considered the fastest growing use case. It is being I feel that productivity can be easily improved with VR. Gone is the office clutter, replaced by a calming environment that matches your mood for the day. Monitors that would cost thousands of dollars in the real world are displayed in front of you on demand. A virtual forest in the mountains is far better than the gray walls of my study as a place to sit down at my keyboard and write music. All distractions disappear from view.

Another thing is exercise. I was doing a personal training session in my garden, and a virtual trainer was floating in the air right in front of me. Passthrough, which was only recently added to Quest, is important here because it means you can use weights. This was not a smart idea in previous models as it completely obscured the real world. While many people have tried to join a gym temporarily and failed, it’s not unreasonable to hope that on-demand personal training at home might help them get back to exercising regularly.


Apple’s Vision Pro headset, launched earlier this year, was meant to be the starting gun for VR. That wasn’t the case. It’s a marvel of engineering and has magical uses, but it’s still lacking in compelling apps. £3,500 price tag For most people that is ruled out. Stories of headsets gathering dust or being returned have led some to believe that VR is nothing more than a hype bubble created by a tech industry desperate to find the next big thing.

But VR isn’t all hype. Sure, there are kinks that need to be smoothed out. But I think we’ve reached a tipping point. It’s really useful if you’re bringing this in for single player and something you don’t really use in public. Work, entertainment, exercise – everything is already great in VR. Don’t rely on tiny rectangular screens as a way for humans to communicate with machines.

  • Ed Newton-Rex is the founder of Fairly Trained, a nonprofit organization that certifies generative AI companies that respect the rights of creators, and a visiting scholar at Stanford University.

Source: www.theguardian.com

7 Factors Affecting the Amount of Exercise You Require

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Individual exercise needs can vary based on a variety of factors, including:

Genetic mutations

Our genes play a significant role in how we respond to exercise. Genetic variations impact things like muscle fiber organization, metabolism, cardiovascular fitness, and more. Some individuals may be naturally inclined towards endurance activities, while others may have a genetic predisposition for strength training.

Metabolic rates can differ among individuals due to genetic and physiological factors. Some people have a higher basal metabolic rate, burning more calories at rest. This affects energy expenditure during exercise and determines the type and intensity of exercise necessary for weight management and overall fitness.

Body composition

Changes in body composition can impact how we respond to exercise: individuals with a higher percentage of lean muscle mass may have different strength and endurance levels compared to those with a higher percentage of body fat.

Age

Exercise requirements change throughout life. The growth and development needs of children and adolescents may differ from those of adults and older adults, who may focus more on bone density and functional capacity.

Personal goals

Everyone has their own fitness goals, which should guide their exercise routine. Personal preferences also play a role, with some individuals enjoying group workouts while others prefer solo training.

Activity Levels

What you do between workouts affects your exercise needs and dietary requirements. For instance, those with physically demanding jobs may not need as much exercise as sedentary individuals. Recovery is crucial for muscle growth, with everyone experiencing different recovery times even after the same workout.

Psychological factors

Motivation, stress levels, and mental health can impact exercise preferences and adherence.

Recognizing and embracing these differences is key to creating a tailored exercise program that is effective and sustainable for each individual.

This article addresses the question: “Why do people have such varied exercise needs?”

If you have any questions, please contact us via the email address below. For more information:or message us through Facebook, Twitter, or Instagram (please include your name and location).

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Source: www.sciencefocus.com

Exercise Drugs May Eliminate the Need for Training

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Have you ever had those days when working out feels like a chore and you’d rather just watch TV instead? Well, a new “exercise drug” might soon be able to provide some of the benefits of exercise without the actual physical activity, based on recent research.

A group of scientists has developed a new compound that can replicate the energy boost typically associated with exercise. This compound could potentially be used in future supplements, aiming to mimic the effects of exercise on metabolism, growth, and muscle performance.

“There’s no replacement for exercise. Physical activity is essential on all levels,” stated Baja Elgendy, the lead researcher of the study. “But there are many situations where a substitute is necessary.”

The team has formulated a compound that mimics the physical benefits of exercise, potentially paving the way for future “exercise drugs.” The goal is to replicate the effects of exercise on metabolism, growth, and muscle performance.

These findings were presented by a team from the University of Washington School of Medicine at the American Chemical Society (ACS) Spring Meeting. Rather than just aiding in fitness goals, the researchers believe that exercise drugs could potentially help in treating conditions like heart disease, neurodegenerative disorders, and muscle wasting.

This advancement could be beneficial for individuals who are unable to engage in physical exercise, such as the elderly or those with muscle weakness due to medical conditions like cancer. Additionally, it might help prevent muscle loss caused by certain medications.

However, the availability of exercise drugs for humans is still in the early stages, as successful trials have only been conducted in rodent cells thus far.

The compound works by targeting estrogen-related receptors, special proteins in the body that regulate the effects of exercise on muscles. By enhancing the response of these proteins, the researchers were able to improve muscle endurance and performance in mice.

Further studies are necessary before this exercise drug can be tested in humans. The next phase of research involves evaluating the compound on other animal models.

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Source: www.sciencefocus.com

The potential damage to skin health from wearing makeup during exercise

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Exercising while wearing foundation changes the properties of your skin.

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Wearing foundation while exercising can affect your skin health by changing the size of your pores and subsequently altering the release of sebum, which is responsible for keeping you healthy.

Lee Seok Ho The researchers at Texas A&M University in San Antonio recruited 43 college students, 20 men and 23 women. Participants first washed their faces with facial cleanser. The researchers then measured skin variables in different areas of the face, including pore size and sebum production.

A single layer of foundation was then applied to all participants’ faces, either on the forehead or cheeks, depending on the participant’s preference.

They then did a 20-minute moderate workout by running on a treadmill at 3 miles per hour (mph) for 5 minutes, 4 miles per hour for 10 minutes, and 5 miles per hour for 5 minutes.

After the training, the researchers repeated various skin measurements and found that areas with foundation had less sebum production than areas without makeup.

“This is a shining example of the negative effects of makeup during exercise,” the researchers wrote in their paper. “In this study, makeup use clogged pores and resulted in negative sebum scores.” The optimal amount of sebum is unknown, and too much can cause acne, while too little can cause skin irritation. To do.

Participants’ pore size also increased significantly in areas without foundation, but did not change significantly in areas with makeup. This suggests that this foundation may be inhibiting the natural enlargement of pores during exercise, preventing the release of sebum and sweat, which moisturize and cool the skin. The researchers did not assess whether these changes were related to skin problems.

Wearing foundation during exercise may not have a significant effect on most people who train for relatively short periods of time, but “we don’t know the effect on endurance-type athletes,” Lee said. say. The research team now wants to investigate the effects during longer exercise routines.

Shari Lipner Researchers at Weill Cornell Medicine in New York say the study’s split-face design is a good approach, but complicates comparisons because our skin characteristics vary across different parts of the face. Additionally, she says, the skin around the nose, mouth and eyes has a different thickness compared to the skin on the forehead and cheeks, so ideally these areas should have been studied as well.

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Source: www.newscientist.com

The Use of School Uniforms May Restrict Children’s Exercise Opportunities

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School uniforms can restrict movement and make children less active

Dan Kenyon/Getty Images

Wearing a uniform to school is associated with a lack of physical activity in young children, especially girls.

While many children are missing World Health Organization (WHO) recommendations of at least 60 minutes of exercise per day, Mairead Ryan Researchers at the University of Cambridge decided to investigate why.

They analyzed existing data on the physical activity levels of more than 1 million children aged 5 to 17 in 135 countries and territories, and conducted an original online survey on the prevalence of school uniforms in these regions. compared with the results.

Overall, boys were 1.5 times more likely to meet WHO recommendations for physical activity than girls. But among younger children who live in areas where uniforms are the norm, the difference is nearly twice as large, Ryan said.

Among middle school students (generally 11 to 17 years old), uniforms did not appear to be associated with gender differences in physical activity. However, in primary school (ages 5 to 10), the difference between girls and boys was 9.8 percentage points in areas where at least 50 percent of schools required uniforms, compared to 5.5 percentage points in areas with low uniform requirements. was.

According to the researchers, the difference in results between older and younger children is that elementary school children get more physical activity from sporadic exercise throughout the day, whereas adolescents get most of their total physical activity. This may be due to the fact that they get this from structured activities.

“If girls wear skirts or dresses, they may feel less confident doing things like doing cartwheels and falls on the playground or riding their bikes on windy days,” the team members say. esther van slicealso at the University of Cambridge.

Although this finding does not show that school uniforms are the cause of lower physical activity rates, it is consistent with other research that suggests that children, especially girls, find uniforms restrictive. We are doing so.

Research in ChileFor example, it has been found that children's cardiovascular fitness improves when they wear sports-appropriate uniforms to school rather than traditional clothing such as skirts, blouses, ties, and blazers.Ireland's former sports minister worries that uniforms are hindering children's athletic activities jack chambers mentioned the issue In a December 2022 report on youth sports.

While the findings do not support a “total ban” on uniforms, they do suggest that further research is needed, particularly on whether changes to uniforms would help. “For example, we don't know if it's the design of the uniform, the fabric, or the shoes, but that could be a factor,” Ryan said.

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Source: www.newscientist.com

Your brain is naturally inclined to avoid exercise: The science behind it.

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Humans are not the fastest or strongest species. We have no wings, fangs, claws, poison, or armor. Physically, we are primarily controlled by nature.

However, the words “run the same way'' are ironic. This is because humans physically dominate all other species in one area: long-distance running. Thanks to our bipedalism and unique sweat glands, humans can continue running long after other species have collapsed from exhaustion.

Humans have evolved to train their bodies, or exercise, over long periods of time. But while many people actually enjoy exercise, they're in the minority (as evidenced by uncrowded gyms and abandoned New Year's resolutions in mid-February).

So why doesn't everyone enjoy exercise, even though we've evolved to do so? It’s because of the mysterious complexity of the human brain.Evolving abilities does not automatically evolve want to use it. Armored creatures do not want to be actively attacked.

Although physical exercise is not that Bad, but still usually unpleasant and uncomfortable. It must be so. You end up pushing your body to its physical limits, which leads to significant discomfort. There are limits for a reason.

What does the brain think about exercise?

Another problem is that the human brain is extremely sensitive to wasted effort. Research has shown that the insular cortex contains dedicated circuitry. Calculate the effort required for an action – They are there to ask “Is it worth it?”

This is a trend that evolved to prevent us from wasting vital resources on pointless endeavors, such as walking 20 miles to buy a handful of berries.

However, regular exercise to “get in shape” requires constant and great effort. It's all about gradual progress and uncertain rewards (it's impossible to guarantee success in advance). In other words, your brain tends to ask, “Is it worth it?” It would be difficult to keep quiet.

This trait also means that we typically prefer things that give us the most reward with the least amount of effort. So we choose the path of least resistance, stick to our routine, and stay in our comfort zone.

Starting to exercise means changing everything for an uncertain result. To keep us safe, our brains typically tend to value risk over reward, making us more reluctant to engage in physically demanding activities.

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So while our bodies may be adapted to continuous exercise, our brains are adapted to avoid it in many ways. And we have built a world for ourselves where avoiding physical activity is a viable option.

Thankfully, the human brain is an incredibly complex organ, so there are some metaphorical tricks up your sleeve. Most obviously, it is not dominated by more primitive and direct instincts and impulses. Many species' thought processes are limited to “Food, eat!”, “Danger, run!”, “Pain, avoid!”, but we have evolved beyond that.

The human brain is capable of forming multiple long-term goals and ambitions. We are rarely satisfied with just day-to-day survival. We simply simulate a desired future scenario, figure out how to achieve it, and then…do it. Or at least strive towards it.

This directly affects how our brains process motivation and willpower in many interesting ways. First, it allows you to delay gratification. In other words, you will realize that it is important to refuse the reward now. Can lead to bigger rewards later, and act accordingly.

In this case, eating four bags of potato chips as a family while watching TV is fun in the moment, but going to the gym will make you fitter, stronger, and fitter later on.

And then there's the “just world” fallacy. Here we assume the world is fair and that is what makes us believe. research shows this – No matter how much suffering you suffer, it will always lead to reward. As the saying goes, no pain, no gain.

How the brain increases motivation

So how does the brain process all these different motivations? Self-contradiction theory suggests that we have multiple “selves” active in our minds at any given time. The “real” self, the “ideal” self, and the “ideal” self.

Your “actual” self is your current state, or how you are right now. Your “ideal self” is yourself. want Something to do. And your “ideal” self is one that does whatever it takes to become your “ideal” self.you do what you do should What I'm doing. In other words, if your “ideal” self is a professional soccer player and your “real” self is not, then the “ideal” you is someone who has to train, exercise, and train a lot to get better at soccer. It's someone who spends their time.

This is just one framework for how motivation works when it comes to physical exercise. Of course, there are many other factors that play an important role, such as time constraints, body image, and ease of movement.

However, as far as the brain is concerned, there are processes that prevent movement and processes that promote movement. Ideally, you'll end up focusing more on the latter than the former. Also, moving weights is a classic exercise, so it's a good idea to start somewhere.

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Source: www.sciencefocus.com