A new study found that quick bursts of exercise, even as short as 12 minutes, can greatly improve metabolic health. Researchers at Massachusetts General Hospital (MGH) found that short workouts cause changes in the body’s metabolite levels. These markers indicate a person’s cardiovascular, cardiometabolic, and long-term health. The work published in Circulation explains that just 12 minutes of intense cardio can affect more than 80% of circulating metabolites.
The document went on to describe that this type of exercise can open pathways that improve a number of health markers. Their research highlights possible mechanisms that could help health experts better understand how bursts of exercise affect metabolism.
“Much is known about the effects of exercise on the body’s cardiac, vascular, and inflammatory systems, but our study provides a comprehensive view of the metabolic impact of exercise by linking specific metabolic pathways to exercise response variables and health outcomes to long term”. says researcher Gregory Lewis, MD, lead author of the study and section chief for Heart Failure at MGH. “What caught our attention were the effects that a short exercise session can have on circulating levels of metabolites that govern key bodily functions such as insulin resistance, oxidative stress, vascular reactivity, inflammation and longevity.” .
Key findings of the study
The MGH study collected data from the Framingham Heart Study to measure circulating metabolites in 411 middle-aged men and women. The researchers recorded levels of 588 of these metabolites before and after 12 minutes of intense exercise. Surprisingly, the team found that positive changes occurred in many metabolites that had previously indicated cardiometabolic disease at resting levels.
For example, glutamate, a major metabolite associated with heart disease, diabetes, and a shorter lifespan, fell 29%. Additionally, DMGV, a metabolite that increases the risk of diabetes and liver disease, decreased by 18%. Furthermore, the researchers found that factors other than exercise can affect a the person’s metabolic health. This includes a person’s gender and body mass index, and obesity can inhibit some benefits of exercise.
“Interestingly, our study found that different metabolites followed different physiological responses to exercise and thus could provide unique signatures in the bloodstream that reveal whether a person is physically fit, much like blood tests. current tests determine how well the kidney and liver are working, ”notes co-lead author Matthew Nayor, MD, MPH, of the Heart Failure and Transplantation Section of the MGH Division of Cardiology. “Lower levels of DMGV, for example, could mean higher levels of physical fitness.”
Analyzing a person’s metabolic responses can help predict life expectancy
The Framingham Heart Study began in 1948 and encompasses three generations of participants. The MGH study applied the same signatures used in the current study group to store blood from previous generations of volunteers. By studying how exercise affects your metabolic health In the long term, researchers could accurately predict a person’s future health and longevity.
“We are beginning to better understand the molecular underpinnings of how exercise affects the body, and we are using that knowledge to understand the metabolic architecture around exercise response patterns,” says co-lead author Ravi Shah, MD, of the Insufficiency Section. Cardiac and Transplants in the MGH Division of Cardiology. “This approach has the potential to target people who have high blood pressure or many other metabolic risk factors in response to exercise, and put them on a healthier trajectory early in their lives.”
Other ways to improve your metabolic health
When you don’t get enough or sound sleep, your body’s hormone levels get thrown out of balance. A study from Stanford University and the University of Wisconsin found that adults who slept 5 hours or less had elevated ghrelin levels. This hormone helps regulate your appetite, so having more means you will feel hungry more often. Also, lack of sleep causes the hormone leptin, which suppresses appetite, to decrease.
Make sure you get at least 7-8 hours of sleep each night and keep a regular sleep schedule. Turn off the tech a few hours before bed or wear blue-blocking glasses to help regulate your melatonin levels. Also, keep your bedroom cool enough so that you can sleep soundly and comfortably.
Today, many people do not get enough vigorous exercise to compensate for their increasingly sedentary lifestyles. Some experts recommend getting at least 150 minutes of intense aerobic exercise each week in addition to resistance training. We need cardiovascular and resistance exercises to keep our organs and muscles healthy. However, as the study above shows, you can get away with shorter workouts as long as you keep the intensity high.
We need a constant supply of nutrients to keep our brain and body moving! In our busy lives, it can seem difficult to eat enough quality food. However, if you plan ahead and prepare meals for the weekend, you can make healthy eating a lot easier. Try to eat some nutrient-dense snacks like nuts, seeds, or protein shakes throughout the day. Also, include plenty of fruits and vegetables, lean protein, and healthy fats in your meals.
Chronic dehydration continues to increase as more people turn to sugary or caffeine-filled drinks. Water not only prevents hunger, but it also helps all parts of our body to function properly. If you are thirsty, it means that you are already dehydrated. Take a glass or stainless steel bottle with you to work or school to make sure you get enough water.
One study found that calcium in Low-fat dairy sources helped improve the metabolic health of the participants.. In other words, the calcium in these foods can help reduce body fat, allowing your body to function more optimally.
This study shows that we don’t need to spend hours slaving away in the gym to be healthy. Even 12 minutes of vigorous exercise can improve metabolic health and reduce the risk of disease. In fact, these brief bursts of exercise can affect approximately 80% of circulating metabolites. In addition to exercising, getting enough sleep, drinking plenty of water, and eating nutrient-dense foods can improve metabolic health.