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A few relatively short bursts of intense exercise, amounting to only a few minutes a week, can deliver many of the health and fitness benefits of hours of conventional exercise, according to new research, says Dr Michael Mosley. But how much benefit you get from either may well depend on your genes.

When I first read studies which suggested that I could make significant and measurable changes to my fitness by doing just three minutes of exercise a week, I was incredulous.

But this apparently outrageous claim is supported by many years of research done in a number of different countries including the UK, so I decided to give it a go.

My guide into the world of High Intensity Training (HIT), was Jamie Timmons, professor of ageing biology at Birmingham University.

Jamie assured me that by doing just three minutes of HIT a week for four weeks, I could expect to see significant changes in a number of important health indices.

The first, and the one I was most interested in, is insulin sensitivity. Insulin removes sugar from the blood, it controls fat and when it becomes ineffective you become diabetic.

My father was a diabetic and died from complications of that disease. Jamie assured me that research from a number of centres has shown that three minutes of HIT a week improves insulin sensitivity by an average of 24%.

The second improvement I was likely to see would be in my aerobic fitness. Aerobic fitness is a measure of how good your heart and lungs are at getting oxygen into your body and is an excellent predictor of future health. I asked Jamie why.

"The simple answer is we don't know," he replied. "What we do know is that it is a very, very powerful predictor of future health."

Genetic test

So if I could improve my insulin sensitivity and my aerobic fitness then that should improve my general health. But Jamie said there was a potential sting in the tail. There was a possibility that I wouldn't improve. Not because HIT doesn't work but because I've inherited the wrong genes.

The fact is that people respond to exercise in very different ways. In one international study 1,000 people were asked to exercise four hours a week for 20 weeks. Their aerobic fitness was measured before and after starting this regime and the results were striking.

Although 15% of people made huge strides (so-called "super-responders"), 20% showed no real improvement at all ("non-responders").

There is no suggestion that the non-responders weren't exercising properly, it was simply that the exercise they were doing was not making them any aerobically fitter.

Jamie and his collaborators investigated the reasons for these variations and discovered that much of the difference could be traced to a small number of genes.

On the basis of this finding they have developed a genetic test to predict who is likely to be a responder, and who is not. Jamie offered me that test. But I would not be told the results until I had completed my HIT regime.

I agreed, had blood taken and went through some baseline tests to assess my starting point, fitness-wise. Then I began to do HIT.

Full throttle

It's actually very simple. You get on an exercise bike, warm up by doing gentle cycling for a couple of minutes, then go flat out for 20 seconds.

A couple of minutes to catch your breath, then another 20 seconds at full throttle. Another couple of minutes gentle cycling, then a final 20 seconds going hell for leather. And that's it.

So how does it work? According to Jamie, and other researchers I spoke to, part of the explanation is (probably) that HIT uses far more of our muscle tissue than classic aerobic exercise.

When you do HIT, you are using not just the leg muscles, but also the upper body including arms and shoulders, so that 80% of the body's muscle cells are activated, compared to 20-40% for walking or moderate intensity jogging or cycling.

Active exercise also seems to be needed to break down the body's stores of glucose, deposited in your muscles as a substance called glycogen. Smash up these glycogen stores and you create room for more glucose to be sucked out of the blood and stored.

Somewhat sceptical I went off and dutifully did my four weeks of HIT, making a grand total of 12 minutes of intense exercise and 36 minutes of gentle pedalling. I then went back to the lab to be retested.

The results were mixed. My insulin sensitivity had improved by a remarkable 24%, which was extremely satisfying, but my aerobic fitness had not improved at all.

I was crestfallen, but Jamie was not surprised. It turns out that the genetic test they had done on me had suggested I was a non-responder and however much exercise I had done, and of whatever form, my aerobic fitness would not have improved. My dreams of winning Olympic gold ended there and then.

I will continue doing HIT because I can see the benefits. It won't suit everyone, because although it is short, it is extremely intense. Like any new exercise regime if you have a pre-existing medical condition you should consult your doctor before trying it.

Michael Mosley presents Horizon: The Truth About Exercise is on BBC Two at 21:00 GMT on Tuesday 28 February 2012 or watch online afterwards at the above link.

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Originally posted by chrisisall:
Like I said, sugar. Bad.

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Originally posted by Magonsdaughter:
*picks it up again*

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Originally posted by JEWELSTAITEFAN:
Not surprising with the insulin sensitivity. But easier to just eat cinnamon - about a teaspoon per day, mix it in your food, drink, tea/coffee.

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OK. I've been meaning to ask about this for a couple of weeks.
Wasn't clear what to say, & I may be a bit ill atm. A number of
confusing elements invading my space lately. But ...

I began using Cinnamon daily in my tea more than a decade ago.
My Sis1, who was into Chinese medicine, told me it's a good internal
heater, & I tend to run cold all the time. Vasoconstriction, I guess.

Two-three years ago, someone mentioned cinnamon helps to reduce
cholesterol, & I have already had a 4-way bypass in 2004.

Last month, some Con pitching hard for his expensive diet supple-
ments mentioned Cinnamomum Cassia or Cinnamomum burmannii,
"exclusive in his formula," as he assured us that plain cinnamon
from the super market doesn't do much for ya.

By then, I was increasing my cinnamon in tea as well as adding
other good herbs.

I've also used chromiacin for years, as chromium has proved to
be an effective cholesterol reducer taken in high doses. Me, I
just take it when I think of it.
.....

Over 10 years ago, before my bypass, I told my then Dr. I have
hypoglycemia. He seemed to be laughing as he replied, "There is
no hypoglycemia; you're prediabetic." And while that Dr. seemed
to have a special interest in diabetes, he never bothered to check
out my condition ... seems to be policy at that clinic if one has
Medicare only.

Being very familiar with this feeling of prediabetic-hypoglycemia,
it didn't go unnoticed recently when I began to wake up with
hypoglycemic shakes* that were very stubborn, took me hours
to mellow out. I tripled the amount of cinnamon in my tea, and
I try to remember to use some in the evening, too.
*persistent trembling in the solar plexus

And I said, "Self, it's time to enlist the help of someone with
more experience. Ask JSF to tell us all he knows about
diabetes, insulin resistance, & stable blood sugar."

So JewelStaiteFan, I'm asking for your advice.

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Originally posted by Oonjerah:

Quote:

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Originally posted by JEWELSTAITEFAN:
Not surprising with the insulin sensitivity. But easier to just eat cinnamon - about a teaspoon per day, mix it in your food, drink, tea/coffee.

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OK. I've been meaning to ask about this for a couple of weeks.
Wasn't clear what to say, & I may be a bit ill atm. A number of
confusing elements invading my space lately. But ...

I began using Cinnamon daily in my tea more than a decade ago.
My Sis1, who was into Chinese medicine told me it's a good internal
heater, & I tend to run cold all the time. Vasoconstriction, I guess.

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Being very familiar with this feeling of prediabetic-hypoglycemia,
it didn't go unnoticed recently when I began to wake up with
hypoglycemic shakes* that were very stubborn, took me hours
to mellow out. I tripled the amount of cinnamon in my tea, and
I try to remember to use some in the evening, too.
*persistent trembling in the solar plexus

And I said, "Self, it's time to enlist the help of someone with
more experience. Ask JSF to tell us all he knows about
diabetes, insulin resistance, & stable blood sugar."

So JewelStaiteFan, I'm asking for your advice.


... oooOO}{OOooo ...

Part of being smart is knowing what you're dumb at.

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Originally posted by Oonjerah:

Quote JEWELSTAITEFAN: "Running out of time for now. Are you aware of: Boost? Avoiding all sugar substitutes? (like aspertame, saccharin, sucralose). Do you have a nutritionist? Do you listen to a dietitian?

Some of those are trick questions, but will help me understand your gig."

BOOST Glucose Control: Nutritional Drink to Help Meet the Unique
Nutritional Needs of People With Diabetes

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^? That Boost? Nope, never heard of it. Just now looked it up.

I don't have a nutritionist or dietitian, no one with a well rounded
education in healthy diets. Recommended by a friend, I read Adele
Davis in the 60's, & immediately got into the habit of trying to use
supplements to correct both my health problems and my dietary errors.

Over the years, I've added bits of information here & there. I even
came to the conclusion a while back that there is no substitute for
a good diet.

BTW: Born in California and still here.


... oooOO}{OOooo ...

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Originally posted by Oonjerah:
Splenda is sucralose.
List of Splenda Containing Foods:

http://naturalhealthtechniques.com/list-of-splenda-containing-foods.ht
m

I looked at a couple of sources that I felt would be on top of it
if sucralose is really harmful. They weren't. I thought I'd avoided
artificial sweeteners for years. Somehow, it didn't occur to me if
they add 'em to soft drinks, they will surely add them to processed
foods. Dohhh!

Then there's the GMOs. I've been more on the alert lately for high
fructose corn syrup.


... oooOO}{OOooo ...

Part of being smart is knowing what you're dumb at.

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Originally posted by Oonjerah:

Quote JSF: If I understand correctly, you had a bypass about 10 years ago, and had not used cinnamon regularly before that, and since then or about the same time started using it, right? Sounds like you are not disputing the benefits of cinnamon.


Quote JSF: Also, forgot to ask about blueberries - what do you know about, do you use, etc.

Are you also asking about diets? Are you "on a diet" now?

I'll try to help. What state are you in? Do you exercise? If so, what kind? Do your heart issues continue?


Blueberries

I don't buy a basket of blueberries, but eat 'em 2-3 times a week in
yogurt. Fresh ones would be better!

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I'm often very tired, sometimes feel a bit of achey pressure around
the heart, but usually not.

I don't exercise enough at all. I'm an Easy-chair potatoe. My main
exercise is a short walk.

Diet: Tea & actual sourdough bread with almond butter for breakfast.
I eat a yogurt most days, & if not, cottage cheese. To feed the happy
intestinal microbes, you know. I eat quite a bit of canned food:
beans or vegies; usually a TV dinner later. ... I know I'm missing
something. Maybe just low on potassium, 'cause juices usually perk
me up.


... oooOO}{OOooo ...

Part of being smart is knowing what the clues are.

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Originally posted by JEWELSTAITEFAN:

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I'm often very tired, sometimes feel a bit of achey pressure around
the heart, but usually not.

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Part of being smart is knowing what the clues are.

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For diet:
You seem to have too much late in the day. I don't know your weight, or if it is an issue. You should wake up hungry, and have a decently large breakfast and lunch, and greatly reduce what you eat in the last 4 hours before you go to bed. Too much pasta, bread, meat before bed will just process and become fat, and mess up your chemical balance.

Transition Diet:
eat anything you want for breakfast, lunch, and up to the last 4 hours before bedtime. Moderation is better, but not essential until you've settled in.
last 4 hours eat any of this, as much as you wish:
Any soup.
any fruits or veggies, canned or fresh.
popcorn (not with sucralose)
any potato (not chips, prefer not fries) baked, mashed, salad, etc OK.
any nuts.

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Originally posted by G:

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Originally posted by Oonjerah:

Avoiding Artificial Sweeteners? This Study Will Surprise You...
http://articles.mercola.com/sites/articles/archive/2011/09/20/why-are-
millions-of-americans-getting-this-synthetic-sweetener-in-their-drinking-water.aspx

"The average amounts of sucralose in source water and finished water was 440 ng/L and 350 ng/L respectively."
Water-water everywhere. And what's to drink?

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Fwiw - It looks to me like the linked site is one of those that appears to be very official, but is really just dressed up advertising - very effective and convincing. Maybe he's right, or maybe he's just a huckster. He definitely has something to gain from the skewing the info.

440ng per Liter - I had to look that up because, what the hell is an "ng" unit?

"Nanogram (ng) is a derived metric measurement unit of mass. The nanogram is equal to one billionth of a gram."

So 440/1,000,000,000 /gram to a liter seems quite infinitesimal.

I hear you though about water. Our water tastes dramatically different after a rain and at other times. I've called our water dept and asked about it and they said something like, "oh, I'll make a note to have them put more potash in at the treatment plant." That got me to switch to mostly bottled, but they taste so different from one to the other - some are sweeter. Makes you wonder if they aren't slipping something past the label.

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Originally posted by Oonjerah:

Quote JSF: "Apologies. I had not meant to hijack this thread. If anybody wants to start
a new thread and copy my posts into it, that would be fine with me."

KPO started this thread in Feb 2012. It got 2 replies & then slid into
the old thread boneyard.


Back in the 40's-50's, I was raised to believe in the MDieties.
Doctors weren't just practicing; they knew what they were doing.
And they were Good People!

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Originally posted by 1kiki:
OONJ

You seem to have low physical energy. I find that concerning. I'm pretty sure it's not 'age'. People don't feel bad from 'age', they feel bad from specific things going wrong. What makes you feel better? You mentioned juice? Real juice with potassium as well as natural fruit sugars, reconstituted without potassium but with natural fruit sugars, or drink with no potassium and made with HFCS? Does anything else help? Lying down? What makes you feel worse?

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Originally posted by 1kiki:
And, if you were potentially seriously ill, would you go to a doctor?

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Originally posted by G:

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Originally posted by JEWELSTAITEFAN:
Oonj, don't believe everything you find on the internet, even if it's from well-meaning peeps like me.
I have helped many folk eradicate their health issues with my advice, but I always recommend they investigate a little or lot, and a second opinion is normally not a bad thing.
Here is my deal. There a gobs of info out there, remedies, theories. If you are not aware of them, and you hear from me something new, let it be a guide for you to check out, I can be you source, but don't use me as your doctor until you know me better and I have a better handle on all of your individual health states.

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All good advice - I would say 2nd, 3rd, and even 4th opinions are required - why mess around?

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What's your medical/nutrition/health background JSF if you don't mind me asking?

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Originally posted by Oonjerah:

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Originally posted by 1kiki:
OONJ

You seem to have low physical energy. I find that concerning. I'm pretty sure it's not 'age'. People don't feel bad from 'age', they feel bad from specific things going wrong. What makes you feel better? You mentioned juice? Real juice with potassium as well as natural fruit sugars, reconstituted without potassium but with natural fruit sugars, or drink with no potassium and made with HFCS? Does anything else help? Lying down? What makes you feel worse?

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I've had "chronic fatigue" a long time, possibly 20 years.
Liquids: In fridge ATM are Odwalla Original Super food (the green stuff),
100% organge juice, 100% apple juice, & a Pomegranate-Cherry juice
with grape & raspberry. Otherwise, I'm drinking Crystal Geyser bottled
water or tea made from it.

Most days, I get up & my solar plexus:third chakra is aquiver-trembly;
I feel tired, kinda hopeless; my 1st trick then is to recover from that;
to become focused, relaxed, energetic. Lately that often takes a couple
of hours. My 1st drink of the day is tea, usually black or green with
some spice in it. Thus my concerns about hypoglycemia. -- Used to be,
I didn't wake up with low blood sugar, and whenever it hit, a snack &
a bit of rest would fix it. Seems no point in lying down if I get up feeling
weak.
What makes me feel better? Been prone to depression all my life. I
think socializing is good for me. I like to talk. I enjoy being helpful
to others.

Quote:

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Originally posted by 1kiki:
And, if you were potentially seriously ill, would you go to a doctor?

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Current plan is to avoid Doctors-Hospital when-if I become ill. Also
don't bother to tell family.
OTOH, if it was a real painful illness, I'd probably ask a Dr. for pain
relief. Plan A is to die quietly, painlessly in my sleep ... after finding
homes for the cats.


... oooOO}{OOooo ...

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niacinamide 100 mg in front of me

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Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. At levels only slightly lower than normal, a range of symptoms such as fatigue, depression, and poor memory may be experienced.

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Originally posted by G:

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Originally posted by JEWELSTAITEFAN:
Place the weight on your sternum, hold in place with fingers - be absolutely sure you can remove the weight from your chest with little effort.
Exhale normally, but exhaling deeply (all the way) is better.
Inhale rapidly, pretending like you are launching the weight into the air, and preferably inhaling deeply (all the way, to peak chest height).
Exhale normally.
You can repeat the steps immediately, or you can breathe normally for a cycle or 2, doesn't matter too much.
Do a total of 10-15 repetitions of the rapid inhale part.
That is one set.
Remove the weight, breathe deeply a few times to relax and reduce stress.
After some other activity or rest, you may do another set exactly the same. No need for more than 3 sets per day. Always skip at least one day between.

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For someone who had heart bypass surgery?? Sounds really iffy to me. SEE A DOCTOR OONJ. Find one you trust.

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Originally posted by G:

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Originally posted by JEWELSTAITEFAN:
???
Heart bypass 10 years ago IIRC. Should be healed, chest and ribs. Should not have perforated the diaphragm substantially. This is an exercise for the muscles of the diaphragm.
You don't think everybody who has a bypass should become a vegetable for the next 10 years, do you? All of my paternal ancestors did not, and lasted much more than 10 years.

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Lots of "shoulds" JSF.
The exercise you suggested is not something the body does naturally - a weight on the sternum?

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