New Study Shows Consistent Training Improves Metabolic Health
When it comes to exercise, many of us are under the impression that more is better. We’ve all heard the saying “no pain, no gain,” and it’s easy to get caught up in the idea that if we’re not pushing ourselves to the limit, we’re not getting the results we want. But a new study published in the Journal of Applied Physiology is challenging that notion, and the findings are exciting for anyone looking to improve their metabolic health.
The study, which tracked the exercise habits and health markers of over 1,000 adults, found that consistent training is key to improving health markers like body fat and blood sugar. But the real takeaway is that those who exercise more each week see even better results. In other words, consistency and higher weekly training volume are both crucial for long-term metabolic and physical health.
So, what does this mean for the average person who wants to get fit and healthy? The findings suggest that it’s not necessarily about how hard you’re pushing yourself each day, but rather about how consistently you’re showing up to the gym (or going for a run, or taking a yoga class, etc.). In other words, it’s not about the intensity, it’s about the frequency.
But before we dive deeper into the study’s findings, let’s take a step back and talk about why metabolic health is so important. Metabolic health is the foundation of overall health, and it’s closely tied to our risk of developing chronic diseases like type 2 diabetes, heart disease, and even certain types of cancer. When our metabolic health is in check, we’re better equipped to handle the stresses of daily life, and we’re more likely to feel energized and focused throughout the day.
So, what are the key markers of metabolic health? There are a few key indicators that researchers look at when assessing someone’s metabolic health. One of the most important is insulin sensitivity, which is the body’s ability to effectively use insulin to regulate blood sugar levels. Another important marker is body fat percentage, particularly around the midsection.
The study in question followed over 1,000 adults for a period of six months, tracking their exercise habits and health markers at the beginning and end of the study. Participants were divided into three groups: those who exercised at a moderate intensity for 30 minutes per session, three times per week; those who exercised at a moderate intensity for 45 minutes per session, three times per week; and those who exercised at a moderate intensity for 60 minutes per session, three times per week.
At the end of the study, researchers found that all three groups had significant improvements in their health markers, including reduced body fat percentage and improved insulin sensitivity. But the real difference was in the group that exercised for 60 minutes per session, three times per week. This group saw the largest improvements in their health markers, and their insulin sensitivity was significantly better than the other two groups.
So, what does this mean for the average person? The findings suggest that if you’re looking to improve your metabolic health, consistency is key. Aim to exercise for at least 30 minutes per session, three times per week, and try to gradually increase the duration and intensity as you get more comfortable. And don’t be afraid to mix things up – incorporating a variety of exercises and activities into your routine can help keep things interesting and prevent boredom.
But what about the idea that more is better? The study’s findings suggest that while it’s true that exercising more can lead to better results, it’s not necessarily the only factor at play. Consistency and frequency are just as important, and it’s possible to see significant improvements in your health markers with less intense exercise. So, don’t be discouraged if you’re not able to fit in a 60-minute workout each day – just know that every bit counts, and even small amounts of exercise can make a big difference.
The study’s findings also highlight the importance of incorporating strength training into your routine. While the study focused on aerobic exercise, researchers note that strength training can also play a key role in improving metabolic health. In fact, a 2018 study published in the Journal of Strength and Conditioning Research found that strength training can improve insulin sensitivity and reduce body fat percentage, even in older adults.
So, what’s the takeaway here? The study’s findings suggest that consistency and higher weekly training volume are both crucial for long-term metabolic and physical health. But it’s not necessarily about how hard you’re pushing yourself each day – it’s about showing up and putting in the work over time.
In conclusion, the study in question is a valuable reminder of the importance of consistent exercise in improving metabolic health. While it’s easy to get caught up in the idea that more is better, the findings suggest that consistency and frequency are just as important. By incorporating regular exercise into your routine, you can improve your health markers, increase your energy levels, and reduce your risk of chronic disease. So, get moving – your body will thank you!
Source:
https://thepfc.club/blogs/news/can-you-exercise-less-and-still-get-fit
