People who follow the latest in scientific news have probably not read much about mitochondria, the small organelles in your cells that are responsible for burning off the energy your body consumes, since high school biology class.
Just last week, an eye-catching new study was published in the journal Cell metabolism found evidence of performing too many interval workouts – essentially doing too much HIIT each week – can actually damage your mitochondrial function and therefore adversely affect your metabolism overall. (In short, the study suggests that you would be wise to limit your hardcore “powerful” workout to within 90 minutes each week.)
Another brand new study, conducted by researchers at Oregon State University, also delved into the link between your exercise habits and your mitochondrial function, and what they discovered was excellent news for otherwise unsuitable people who prefer to engage in more moderate intensity such as brisk walking, cycling at a slower pace, or performing milder aerobics. Read on for more on what this study says, and for more news from the front lines of health and fitness, see how to drink 30 minutes before exercise flares fat, says new study.
The OSU study did not focus on hardcore athletes but on sedentary individuals, whom they recruited for a series of tests that required them to ride a stationary bike for an hour at a moderate pace. “Moderate” intensity was defined as training with “65% of their maximum effort.” The researchers then took a biopsy of the participants’ muscles to measure mitochondrial activity.
When it comes to your metabolism, it is important to remember that your mitochondria are the things in your cells that actually perform the crucial action of “burning off” – taking in calories and turning them into heat. This is also the reason why exercise and muscle growth are crucial for sustained weight loss and health, as your muscles are your mitochondrial hotbeds. To boil everything down in the simplest terms: The more muscle mass you have, the more mitochondria you need to burn calories. And for more amazing side effects of walking more, learn what to walk in just 20 minutes a day according to your science.
After cycling at a moderate pace for one hour, the study’s mitochondria were found to have burned 12% to 13% more “fat-based fuel” and 14% to 17% more “sugar-based fuel.”
“It’s quite remarkable that even after just one hour of training, these people could burn off a little more fuel,” pointed out Matt Robinson, an assistant professor at OSU’s College of Public Health and Human Sciences.
The results reveal why this type of moderate exercise can help fight obesity and even ward off the effects of diabetes. “Physiologically, when the body undergoes exercise, sugar tends to be burned off first while fats are stored, but in cases of diabetes and obesity, there is a certain dysregulation in the metabolism that prevents the body from switching between the two types of fuel,” says the study. “Exercise can help restore the system.”
Again, the study focused on healthy but inactive individuals who do not follow strict exercise regimens. The study reveals why such people should make moderate exercise a part of their weekly routine. “We know that exercise in general is good for you,” says Robinson. “But the benefits of the only exercise seem to disappear after a day or two. You get the long-term benefits when you do that exercise over and over again and you make it a regular habit.”
If you want to do moderate-intensity exercise – roughly defined as exercise that can get your heart rate up to “50% to 60% higher than your resting heart rate”, according to Christopher Travers, MS, from Cleveland Clinic —Here are some good recommendations (also with permission from the Cleveland Clinic):
- A quick 20 mile walk in 30 minutes.
- A five mile bike ride in 30 minutes.
- 20 minute swim lap by the pool.
- Climb stairs for 15 minutes.
And for better exercise advice, make sure you are aware of the major side effect of sitting too much on the couch, says new study.
