Re: The take home message
- From: "GysdeJongh" <jongh711@xxxxxxxxx>
- Date: Thu, 19 Jun 2008 15:21:11 +0200
"Quentin Grady" <quentin@xxxxxxxxxxxxxxx> wrote in message
news:l45f54huj3avabliaqlvebot644hb27ce7@xxxxxxxxxx
1. Balance the Autonomic Nervous System, ANS
2. Improve posture.
3. Build muscle.
4. Improve cardiac health
5. Burn fat.
My goal :
1)More muscle of the right fiber type to increase blood glucose control
2)More endogenous endorfine to cope with depressions
3)Less belly fat to decrease inflamation
4)More energy to live my life
5)Lower BMI
Exercise has a small but repeatedly found weightloss effect.Here is a free
text :
http://archinte.ama-assn.org/cgi/content/full/164/1/31
Arch Intern Med. 2004 Jan 12;164(1):31-9.
Effects of the amount of exercise on body weight, body composition, and
measures of central obesity: STRRIDE--a randomized controlled study.
BACKGROUND: Obesity is a major health problem due, in part, to physical
inactivity. The amount of activity needed to prevent weight gain is unknown.
OBJECTIVE: To determine the effects of different amounts and intensities of
exercise training. DESIGN: Randomized controlled trial (February 1999-July
2002).Setting and PARTICIPANTS: Sedentary, overweight men and women (aged
40-65 years) with mild to moderate dyslipidemia were recruited from Durham,
NC, and surrounding communities. INTERVENTIONS: Eight-month exercise program
with 3 groups: (1) high amount/vigorous intensity (calorically equivalent to
approximately 20 miles [32.0 km] of jogging per week at 65%-80% peak oxygen
consumption); (2) low amount/vigorous intensity (equivalent to approximately
12 miles [19.2 km] of jogging per week at 65%-80%), and (3) low
amount/moderate intensity (equivalent to approximately 12 miles [19.2 km] of
walking per week at 40%-55%). Subjects were counseled not to change their
diet and were encouraged to maintain body weight. MAIN OUTCOME MEASURES:
Body weight, body composition (via skinfolds), and waist circumference.
RESULTS: Of 302 subjects screened, 182 met criteria and were randomized and
120 completed the study. There was a significant (P<.05) dose-response
relationship between amount of exercise and amount of weight loss and fat
mass loss. The high-amount/vigorous-intensity group lost significantly more
body mass (in mean [SD] kilograms) and fat mass (in mean [SD] kilograms)
(-2.9 [2.8] and -4.8 [3.0], respectively) than the
low-amount/moderate-intensity group (-0.9 [1.8] and -2.0 [2.6],
respectively), the low-amount/vigorous-intensity group (-0.6 [2.0] and -2.5
[3.4], respectively), and the controls (+1.0 [2.1] and +0.4 [3.0],
respectively). Both low-amount groups had significantly greater improvements
than controls but were not different from each other. Compared with
controls, all exercise groups significantly decreased abdominal, minimal
waist, and hip circumference measurements. There were no significant changes
in dietary intake for any group. CONCLUSIONS: In nondieting, overweight
subjects, the controls gained weight, both low-amount exercise groups lost
weight and fat, and the high-amount group lost more of each in a
dose-response manner. These findings strongly suggest that, absent changes
in diet, a higher amount of activity is necessary for weight maintenance and
that the positive caloric imbalance observed in the overweight controls is
small and can be reversed by a modest amount of exercise. Most individuals
can accomplish this by walking 30 minutes every day.
PMID: 14718319
hth
Gys
.
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