Is Lifting Weights as Good as Blood Pressure Medicine?

According to a recent study (Oct 2010) resistance training can have similar effects as aerobic exercise on blood pressure. The study was led by Dr. Scott Collier at the College of Health Sciences' Department of Health, Leisure and Exercise Science at Appalachian State University.

Dr. Collier's team took the participants' pulse (in different part of the body) before and after resistance and aerobic training.

Results
There were several findings reported, but of major interest is that resistance training had a greater effect on lowering blood pressure than aerobic exercise (short term).¹ In fact, Medical News Today reported that it can reduce blood pressure by "20 percent decrease in a person's blood pressure, which is as good as or better than the benefit of taking anti-hypertensive medication" and that "beneficial effects of resistance training continued about 30 minutes after the exercise had ended and as long as 24 hours in individuals who trained for 30-45 minutes three times a week".²

Articles:
[PubMed]: Changes in arterial distensibility and flow-mediated dilation after acute resistance vs. aerobic exercise
[Medical News Today]: Resistance Training Benefits Cardiovascular Health

New Study: New weight loss aid?

On February 18th, it was reported that isoleucine, an amino acid, could have a lot to do with weight loss.

In our "Your Body May Not Let You Lose Weight" blog post, we listed four mechanisms by which an advanced protein peptide technology can help you eliminate unwanted fat from your body.

The very first mechanism is:
Protein synthesis - provides three branched amino acids (leucine, isoleucine, and valine) essential for your body to make protein

This study has EVERYTHING to do with isoleucine and fat metabolism. Scientists took mice and fed them a diet that consisted of 45% fat for six weeks. Mice were separated and placed into groups after the second week. One group was administered isoleucine in their drinking water while the other was administered a placebo in the water.

Results: reduced fat deposits and increased fat metabolism (among other results).

"Researchers suggest that isoleucine could effective in treating obesity."

Article [Medline Plus]: ¿Una nueva ayuda para perder peso?

CNN Mexico wouldn't let me Comment... I did a Blog Post

On February 11 of this year, CNN Mexico published an article about obesity in Mexico. It is an excellent article because it makes us reflect and take action against fat.

Cardiologist Jaime Burkle talked about obesity and how the consumption of lots of calories and a sedentary life leads to the accumulation of fat and finally to insulin resistance (diabetes type II).

"We now understand that diets high in calories and sedentary lifestyles overstimulate the production of insulin and at some point, the cells, saturated with sugar, begin to resist this hormone", he says.

The doctor makes a good point when talking about the production of insulin and a resistance to it. But more important than the quantity of calories, it has to do with the quantity of foods with a high glycemic index that are consumed. Because these are absorbed rapidly into the bloodstream, the body produces a lot of insulin so it can get into the cells and not remain in the blood.

A lot of insulin means excess of energy. Which is precisely why "ovens" are turned off and the body begins to store what it can as fat (in fatty tissues) and glycogen (primarily in liver and kidneys).

I would like to add the following to his recommendations:

1) Keep two rules in mind when reading food labels: 1.- Read the ingredients. If you cannot pronounce them, you shouldn't eat them (and it doesn't count if you're a biochemist). 2.- The least number of ingredients, the better.
- Example: When I happen to buy chips (very rare) I buy Fritos because the ingredients are salt, corn, oil.

2) Do everything possible so that raw fruits and vegetables are 70% of what you eat. See the new food pyramid that Harvard Medical School suggested. You will need supplements.

3) Aerobic exercise is very good and we should all walk AT LEAST the 3 or 4 days that Dr. Burkle suggests. But fat (our opponent) is consumed by muscles. It is important that you strengthen your muscles somehow. The best way is with weights, but you can start by doing push-ups, sit-ups, and squats as soon as you wake up (before ever leaving the room).

Article: "Fat people are no longer seen as jolly"