Free The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life by Arthur Agatston, Joseph Signorile
Authors: Arthur Agatston, Joseph Signorile
also using fat and carbohydrates aerobically to replenish creatine phosphate and ATP. This allows you to do the next high-intensity spurt and continue to burn more fat and calories.
----
FRINGE BENEFITS
O kay, you know that exercise can boost your metabolism and help you burn more fat and calories. But here are some other wonderful benefits you can get from working out.
Enhanced sex. If you want to get in the mood, get out your running shoes. Numerous studies have linked regular vigorous exercise with more frequent sexual encounters and enhanced sexual enjoyment for both sexes. A 2003 study of male health professionals found that men over age 50 who were physically active reduced their risk of erectile dysfunction by 30 percent. A study conducted at the University of British Columbia found that 20 minutes of intense exercise appeared to stimulate sexual response in women. About 15 minutes after the workout seemed to be the optimal time. Maybe couples should consider doing their workouts together!
Increased energy. Think you’re too tired to exercise? The problem could be that you need to get off the couch. Researchers at the University of Georgia analyzed 70 different studies on the impact of exercise on more than 6,800 subjects. The bottom line: Ninety percent of the studies reported that when sedentary people completed a regular exercise program, they experienced more energy and less fatigue, compared with people who did not exercise.
Better brainpower. Around age 40, the human brain begins to shrink, causing age-related changes in mental function, such as memory problems. Until recently, we believed that an aging brain couldn’t make new brain cells. We now know that it’s possible to make new brain cells well into old age, but there’s one catch: You have to work at it. Specifically, you have to do your cardio. A study of 60-to 79-year-olds conducted at the University of lllinois at Urbana-Champaign found that when people did 1 hour of aerobic exercise three times a week, their brains actually grew. More brain cells translate into better mental function—yet another reason it’s smart to exercise.
Longer life span. Exercise can add years to your life, according to a 2005 study published in the Archives of Internal Medicine . Researchers examined the medical records of more than 5,200 men and women who participated in the Framingham Heart Study, a groundbreaking study that has gathered information on diet, lifestyle, and health over a 40-year period and is still ongoing. People with even moderate levels of physical activity gained up to 1.5 years of life, and those who did more intense exercise lived, on average, 3.5 extra years. My belief is that not only did the more active people live longer, but they probably enjoyed a much better quality of life.
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The really exciting news is that with every additional interval, you burn an even higher proportion of fat. This is because with every subsequent interval, you require more and more oxygen for both the work and recovery portions. This means that you slide further and further toward the aerobic systems and use both fat and carbohydrates to rebuild the creatine phosphate and ATP needed for the next interval. However, you can still maintain higher levels of activity than would be possible during aerobic training at a constant pace, because the recovery periods allow replenishment of ATP and creatine phosphate and removal of waste products. The bottom line is that more energy is used, with more and more of it coming from the aerobic use of fat. And one last happy thought: The more you train, the more fat you burn during recovery .
As good as it is, intense interval training isn’t for everyone. It must be customized for people with certain orthopedic problems or serious heart conditions. Again, my advice is to check with your physician before starting this or any other exercise program.
And please, before you do any exercise, read the next chapter,
----
FRINGE BENEFITS
O kay, you know that exercise can boost your metabolism and help you burn more fat and calories. But here are some other wonderful benefits you can get from working out.
Enhanced sex. If you want to get in the mood, get out your running shoes. Numerous studies have linked regular vigorous exercise with more frequent sexual encounters and enhanced sexual enjoyment for both sexes. A 2003 study of male health professionals found that men over age 50 who were physically active reduced their risk of erectile dysfunction by 30 percent. A study conducted at the University of British Columbia found that 20 minutes of intense exercise appeared to stimulate sexual response in women. About 15 minutes after the workout seemed to be the optimal time. Maybe couples should consider doing their workouts together!
Increased energy. Think you’re too tired to exercise? The problem could be that you need to get off the couch. Researchers at the University of Georgia analyzed 70 different studies on the impact of exercise on more than 6,800 subjects. The bottom line: Ninety percent of the studies reported that when sedentary people completed a regular exercise program, they experienced more energy and less fatigue, compared with people who did not exercise.
Better brainpower. Around age 40, the human brain begins to shrink, causing age-related changes in mental function, such as memory problems. Until recently, we believed that an aging brain couldn’t make new brain cells. We now know that it’s possible to make new brain cells well into old age, but there’s one catch: You have to work at it. Specifically, you have to do your cardio. A study of 60-to 79-year-olds conducted at the University of lllinois at Urbana-Champaign found that when people did 1 hour of aerobic exercise three times a week, their brains actually grew. More brain cells translate into better mental function—yet another reason it’s smart to exercise.
Longer life span. Exercise can add years to your life, according to a 2005 study published in the Archives of Internal Medicine . Researchers examined the medical records of more than 5,200 men and women who participated in the Framingham Heart Study, a groundbreaking study that has gathered information on diet, lifestyle, and health over a 40-year period and is still ongoing. People with even moderate levels of physical activity gained up to 1.5 years of life, and those who did more intense exercise lived, on average, 3.5 extra years. My belief is that not only did the more active people live longer, but they probably enjoyed a much better quality of life.
----
The really exciting news is that with every additional interval, you burn an even higher proportion of fat. This is because with every subsequent interval, you require more and more oxygen for both the work and recovery portions. This means that you slide further and further toward the aerobic systems and use both fat and carbohydrates to rebuild the creatine phosphate and ATP needed for the next interval. However, you can still maintain higher levels of activity than would be possible during aerobic training at a constant pace, because the recovery periods allow replenishment of ATP and creatine phosphate and removal of waste products. The bottom line is that more energy is used, with more and more of it coming from the aerobic use of fat. And one last happy thought: The more you train, the more fat you burn during recovery .
As good as it is, intense interval training isn’t for everyone. It must be customized for people with certain orthopedic problems or serious heart conditions. Again, my advice is to check with your physician before starting this or any other exercise program.
And please, before you do any exercise, read the next chapter,
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