Posted on 11/14/2022 8:48:51 PM PST by ConservativeMind
A study found aerobic exercise can reduce the risk of metastatic cancer by 72%. According to the researchers, intensity aerobic exercise increases the glucose (sugar) consumption of internal organs, thereby reducing the availability of energy to the tumor.
The study combined an animal model with human volunteers. The human data indicated 72% less metastatic cancer in participants who reported regular aerobic activity at high intensity, compared to those who did not engage in physical exercise.
The animal model exhibited a similar outcome.
Prof. Levy stated, "Our study is the first to investigate the impact on the lungs, liver, and lymph nodes. Examining the cells of these organs we found a rise in the number of glucose receptors during high-intensity aerobic activity—increasing glucose intake and turning the organs into effective energy-consumption machines. We assume this happens because the organs must compete for sugar resources with the muscles, known to burn large quantities of glucose during physical exercise.
"Consequently, if cancer develops, the fierce competition over glucose reduces the availability of energy that is critical to metastasis. Moreover, when a person exercises regularly, this condition becomes permanent: the tissues of internal organs change and become similar to muscle tissue. Our study discovered that exercise changes the whole body, so that the cancer cannot spread, and the primary tumor also shrinks in size."
Dr. Gepner adds, "Our results indicate that unlike fat-burning exercise, which is relatively moderate, it is a high-intensity aerobic activity that helps in cancer prevention. If the optimal intensity range for burning fat is 65–70% of the maximum pulse rate, sugar burning requires 80–85%—even if only for brief intervals. For example: a one-minute sprint followed by walking, then another sprint. In the past, such intervals were mostly typical of athletes' training regimens.
(Excerpt) Read more at medicalxpress.com ...
According to a prior study from years ago on high intensity training (Tremblay), the goal should be to sprint to get to within 10-20% of your 100% heart rate for your age, then let your heart rate come down below 120 before sprinting again.
Strangely, this approach burns more sugar, but also burns more fat over the next 24 hours, as we release growth hormone to open up fat storage for more energy.
Nice!!
I am a fan of HIT work outs!!
I hate running/sprinting/biking, so can I shadow box instead and still get the benefits if I keep my heart-rate in line? Maybe work a bag?
I started doing HIIT...12 minutes of time, 30 seconds run, 90 seconds walk VS 45 - 60 min...and I am kinda old.
What about eliminating sugar from the diet, especially added sugar, as a cancer-fighting move?
HIT training is how the human body is designed to function. We are not meant to be in constant motion for our entire existence, but periods of high intensive activity and then followed by rest.
When I was young, I had a three mile fartlek route and I would sprint each night. I would give my all through the route. I ended up being able to run half-marathon distances without any trouble whatsoever.
How do I make my 3 legged PTSD dog do aerobic exercise??
HIIT: Whatever doesn’t kill you makes you stronger!
I’m 72 and have been a consistent runner-cyclist since my sophomore year in high school. While I enjoy long runs, I also mix in Special High Intensity Training, which are not fun - (thus my friends and I refer to them as S.H.I.T. sessions).
There are some guys on this forum who are my age and older, who are really fast. I’m not one of them.
As far as running goes, I’m not a sprinter but I was fast.
I could run a mid-marathon in just a little over an hour and not be tired.
Basically, my running style was that I was fast enough to catch most endurance runners in speed and I could catch most sprinters in time.
I find HIT running to be useful in building endurance. HIT running is hard, no question. However, the level of endurance you build if you tolerate the training is more than you could ever obtain by running miles.
Having said that, the whole point of running should be to run out of steam. You may have a low tolerance for sprinting until you run out of steam, but you can still push yourself to that point.
What happens when the high intensity aerobic exercise causes pain causing joint wear that causes one to stop the exercise?
When you get old, best choice is to find the exercise intensity and duration levels that produce the fewest injuries.
Why - because chronic injuries encourage you to stop exercising.
Also, I am very skeptical that forcing healthy parts of your body to consume excess sugar deprives cancerous tumors of essential nutrition.
Sorry - that sounds too easy, too simplistic, and too conveniently in line with the concept of "No pain-No gain."
When I do an indoor row, I mix in HIIT by getting off the rower even 2,000 meters and doing thrusters and/or squats with moderate weights.
Not only are my workouts more fun and more envigorating, but it seems like I am just more fit.
I am 74 and still bike and row at the same or better level of performance I achieved when I was 35. I even have speed records on a certain local hill (killer hill) from 40 years ago and I am slightly fast now. My record time on that hill was established 2 years ago and I am shooting to break that record. I use a Garmin computer now vs a Pulsar (I think--have had many) back then and ride a Trek Madone now vs a Specialized Allez (I think), but that shouldn't account for too much of a difference in speed.
cautious bttt
Correction: I think my bike computer back 35-40 years ago was a Polar, not a Pulsar.
Speaking of shadow boxing, I recently discovered forearm spinners, which are made by several brands. They provide a great aerobics workout, as well as build forearm, bicep, and shoulder muscles. I think boxers use them too.
https://www.youtube.com/watch?v=KiW702ooQ14
I have one (”Burn Machine”, 12-pounds) and it’s a great little workout. I got it for a blown shoulder and elbow and it’s helped a lot to keep them from binding on me. I use the “speed bag” exercise with it sometimes, but can’t use it long enough for HIIT due to those injuries, unfortunately.
Excellent!!
Keep up the GREAT work.
Thanks for the ping and the info/updates, FRiend.
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