health

FROM THE HEART DOC

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A session starts with a warm up period, followed by six to ten repetitions of exercise near maximum intensity, separated by medium (50%) intensity exercise, then ending with a period of cool down. A common protocol sets a 2:1 time ratio for high: medium intensity periods. HIIT seems to work for very short ultra-intense exercise in athletes (20 seconds followed by 10 seconds of rest, repeated continuously for eight cycles) as well as modest intensity walking in the elderly. For instance, a programme of brisk walking in Japanese seniors (three minutes fast, followed by three minutes of slower, repeated 10 times) increased aerobic capacity and leg strength while decreasing indices of hypertension, diabetes and depression. HIIT is under much research but much more needs to be done. I suspect that an increase in mitochondrial density explains the rise is resting metabolic rate which has been seen after HIIT. Mitochondria are the energy plants inside cells and exercise increases their numbers in our muscles. The signal for growth in new mitochondria is a genetic transcription factor which is released within minutes of starting exercise. One longstanding theory of ageing is that mitochondria get leaky from oxygen damage over time and begin in turn to damage the cell in which they reside. Anything which could create new, fresh mitochondria would improve tness and perhaps add some longevity. The data we have on tness enhancing longevity certainly is consistent with this idea. So go ahead and work out, and stay super healthy!
PREVENTION JUNE 2011

Many Paths, One Goal

MY TOP TIP

Getting t is critical to a long and healthy life. How we get there can vary, but we would all be wise to start moving right away!
ACROSS large, multiple studies, the data is strong. Fitness protects against heart disease, cancer, and diabetes, reduces stress, lowers the incidence of depression, increases sexual drive and increases general happiness. And you live longer. If you had a pill which would do all these things, wouldnt you take it? The biochemistry of muscle action is fuelled by carbon in sugar and fat. Sugar can be processed along two pathways: one with oxygen (aerobic) and one without (anaerobic). In reality, all exercise is a combination of the two with the ratio depending on intensity, duration and load.

Since Indians are among the most sedentary people we would get a big benefit from increasing physical activity. Try high intensity interval training on days when you have the least time.

Aerobic Exercise

PHOTOGRAPH BY: BENN GROVER, EDITOR PROCOR

With aerobics, sugar stored as glycogen is burned initially, but with longer periods of exercise, sugar gets depleted and the body turns to burning fat. Reducing body fat is one rationale behind aerobic exerciselow to moderate intensity activity of long duration (at least 30 minutes) increases burning of fatty acid. Beyond fat stores, the entire body participates in adaptive changes. Breathing becomes deeper. Red blood cells increase and transport more oxygen. Blood supply to muscle increase and BP is lowered. The muscles themselves become better at using fats, preserving sugar stores.

Resistance, or weight training is a high-intensity workout for shorter periods of time and is considered anaerobic. It demands energy more quickly than burning oxygen can supply, and so a different pathway of using sugar is involved. There are greater effects on building muscle mass and capacity. There are also important hormonal effects which are relevant to healthy ageing.
DR VIKAS SAINI is a clinical cardiologist and researcher at Harvard Medical School and Harvard School
of Public Health. He is president of the Lown Cardiovascular Research Foundation in Boston. Write to him at vikas.s@preventionindia.com.

Anaerobic Exercise

High Intensity Interval Training

The emerging science of high intensity interval training (HIIT) suggests that a simple classication of aerobic/anaerobic is merely a theory. With HIIT we nd that short, intense episodes of aerobic activity can nevertheless give rise to fat burning and improved long-lasting improvements in aerobic tness. HIIT sessions are usually about 20 minutes, which makes them attractive option for days when you have little time.

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JUNE 2011

PREVENTION

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