How to get healthier body fat
Good news for anyone struggling to shed unwanted body fat: even if your fat tissue seems to be stubbornly sticking around, any exercise you're doing will pay off. New research shows that obese individuals who adopt a long-term approach to exercise have healthier belly fat tissue and more effective fat storage than those who don't work out. The findings come after a team of researchers compared two groups of obese individuals who were matched in terms of body fat mass, weight and sex. One group trained at least four times a week for an average of 11 years, while one group didn't exercise regularly. The researchers took samples of subcutaneous adipose tissue (fat located just beneath the skin) and found that those who exercised regularly had fat tissue that was structurally and biologically enhanced. These enhancements included increased blood vessel density, more mitochondria, higher levels of beneficial proteins, lower amounts of metabolism-interfering collagen and fewer inflammation-causing cells. We’ve long known that exercise helps expend calories and burn fat, but these findings show it also modifies fat tissue and leads to healthier fat storage.
More evidence we need to keep up the cardio
We know strength training is important and mind/body movement is powerful, but when it comes to heart health, there is fresh evidence that cardio exercise is hard to beat. Researchers from Iowa State University recently spent a year studying 406 individuals: a control group did no exercise, while the rest did three 60-minute workouts each week. Of all those working out, one-third did only aerobic workouts, one-third did only resistance workouts, and the rest did a mix of aerobic and resistance training. At the end of the year, all those who exercised enjoyed a decrease in body fat percentage. However, only those who did the aerobic training saw the greatest improvements in cardiovascular disease risk factors. Lead researcher Duck-chul Lee said the study shows you can replace half your aerobic workout with strength training to get the same benefits. This reinforces the idea that a 50/50 mix of cardio and strength training is ideal.
Read up on past research showing the value of cardio exercise and a particularly powerful approach to building aerobic fitness.
Dodge dementia in later life by taking action today
For years, the debilitating effects of dementia have been pinned on genetics and aging. Now, a ground-breaking study reveals there are other risk factors at play. The new research suggests almost half of all dementia cases can be prevented by improving specific risk factors. These include: physical inactivity, obesity, smoking, excessive alcohol consumption, high cholesterol, diabetes and social isolation. The researchers believe the sooner you start modifying your behavior to cut back on these risks the better. One step that will have maximum bang for your buck is committing to a habit of regular exercise.
Everyday exerciser or weekend warrior? What’s the better approach?
We know exercise is good for us, and guidelines recommend at least 150 minutes of moderate-to-vigorous physical activity per week for overall health. But what happens if a busy schedule makes exercise a challenge? Is it okay to tick off all your workouts in a couple of lengthy sessions on the weekend? To find out, a team of researchers looked into data from 89,573 individuals who wore wrist accelerometers that recorded time spent at different exercise intensities over one week. The researchers then explored the relationship between physical activity levels and the incidence of 678 conditions spanning mental wellbeing, digestive health and neurological fitness. They found that, compared to inactive individuals, those who were physically active had substantially lower risks of over 200 diseases. Delving deeper, the researchers noted that spreading exercise across the week appeared just as effective as doing it in concentrated periods.
So, when it comes to disease prevention, it seems the total volume of activity, rather than the pattern of exercise, is what matters most. However, past research suggests a regular cadence of shorter workouts can be key to embedding healthy training habits that you’ll stick with.
