The Reva Clinic News

19 Dec 2013 Date Holder

Let's Get Moving...!

Push-ups

Exercise...it’s the season to get moving!

With Christmas and New Year just around the corner, let’s face it, we know we are going to be indulging a little too much.  Whilst it’s always better to steer clear of these processed, sugar-laden ‘foods’ as much as possible, a sure fire way to reduce their negative impact is to throw in a little more exercise!

Keep reading – honestly it doesn’t have to be that bad…! :)

I’m sure you have heard of the hormone ‘insulin’ and what it does (if not see my last post – ‘wheat belly’).  In a nutshell insulin is needed to pick up the glucose or sugar from our digested food that is in our bloodstream (where it can’t be used), and take it to tissues so that they can use it for energy.  When we have excess glucose floating around in the blood, it is taken to the liver where it ultimately gets deposited as fat if we have too much :( (we have to stick it somewhere!).  One of the reasons for having excess blood glucose is when our tissues become ‘insulin resistant’ – meaning that insulin takes its glucose/sugar parcel along to a cell, but that cell or organ refuses to take the delivery - they are ‘resistant’ to insulin knocking on the door.  Insulin resistance is linked to chronic stress and also high carbohydrate/sugar diets, and is seriously bad news for weight loss…

But here’s where exercise comes in…exercise increases our insulin sensitivity and this is a key ingredient in weight loss.  Muscle cells are much faster than fat cells at using up the glucose/sugar that it is given, so when insulin comes a knocking for a second time, it’s ready to take another delivery and so uses up more of that blood-sugar.  So boys and girls, get those muscles working!  Even if it’s just body weight exercise – push-ups, squats, lifting sacks of potatoes, chucking the kids around – it all counts.  A nice rounded bicep is much better for your health (and looks nicer!) than a bingo wing!!

When we are sensitive to insulin signaling (or insulin knocking on the door to deliver its sugar parcel) it also affects hormones that influence our appetite and levels of satiety – meaning that we feel less hungry and stop craving high carb and sugary foods.  And as if that’s not enough – exercise also leads to an increase in our concentration of neurotransmitters (brain chemicals) like serotonin and dopamine that help us to feel positive, motivated and also help reduce carbohydrate cravings.

Top tip:

If you are pushed for time, try doing high intensity interval training…all you need is an exercise bike/treadmill or the old fashioned outdoors! In 30 second bursts cycle/run as fast as you possibly can…then rest for a minute and a half and keep repeating this cycle for 10 minutes.  Mix it up with muscle/body weight exercises.  Even better do it in a fasted state…now there’s a Christmas challenge!

Any questions?  Just shout via Facebook, we’re ready and waiting!!