New study says increased exercise doesn’t always lead to burning more calories throughout the day

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It seems the human body tries to balance itself out all the time. This makes sense if you think about it. Your body is always trying to survive. If you fast your body’s metabolism will slow so you don’t starve to death too quickly. If you eat frequently your metabolism fires up in order to try to get rid of excess calories consumed. And now a new study shows that if you exercise too much your body will compensate by restricting calorie burn during the times you’re more sedentary.

According to new research led by the University of Roehampton and published on 16 August 2021, people who take part in regular exercise burn fewer calories on body maintenance than people who don’t do any strenuous activity, dramatically reducing the calorie-burning gains of exercise.

Using data from the International Atomic Energy Agency’s Doubly-labelled water database of over 1,750 adults, researchers found that the calories the body burns to exist (known as basal energy expenditure, basal metabolic rate or BMR for short) decreases by 28% during periods when daily exercise levels are consistently high.

BMR accounts for approximately 60–75% of total daily energy expenditure in individuals, way more than calories burned during recreational activities such as running or cycling. A significant reduction in BMR can effectively counterbalance the positive calorie-burning effects of frequent exercising.

In short, the more we exercise over the long term, the fewer calories our bodies burn for the most rudimentary activities, therefore reducing the overall calories we burn per day.

Regular exercise may hinder weight loss says new research but I disagree – here’s why | T3

Don’t stop exercising though! My take away from the recent news on this and the energy balance model versus the carbohydrate insulin model is the secret to losing or maintaining your weight is some combination of all this information that is customized to the person. You have to learn what is right for you.

The energy balance model simply says you have to expend more calories than you take in to lose weight. I think this is true to an extent. The carbohydrate insulin model says that reducing carbohydrates aids in weight loss or maintenance because reducing carbs in the diet makes a person more insulin sensitive which in turn prevents energy from being stored as fat. I also think this is true to an extent. Exercise will burn more calories for you throughout the day than if you did nothing at all and that could aid in weight loss and/or maintenance. I think this is true to an extent.

In my life I try to evaluate how my body reacts to certain foods. I exercise, not for weight loss, but for fitness. Diet and exercise combined serves my cause to maintain strength, flexibility, and balance as I get older. I’ll hit 55 this year and my fitness and weight goals are to simply stay around 165 lbs. to 175 lbs., be able to lift 90 lbs. to 100 lbs. in various exercises, be able to stand on one foot in various poses, and be able to touch the floor while bending forward. If I can continue this for the next 30 years I think my remaining years I can binge on Resse’s Peanut Butter Cups to my heart’s content.

The body’s hydration signals in older men may be impaired

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Older men’s bodies may not provide the signals necessary to let them know they need to drink. In a new study on 10 younger men (18 to 30 years old) and 10 older men (54 to 67 years old) it was found that dehydration in older adults does not lead as easily to an increase in body temperature. The body then does not react to create sweat and thirst to signal that it is time to hydrate.

I’m almost 54 years old. I have never brought water with me to a workout. I find I just don’t get thirsty until it’s over. But, even as a kid, we used to go out and play sports for hours on end and no one brought water with them. Maybe I’m just conditioned to exercise without drinking.

Scientists have suggested that the reason that older adults feel less thirsty is due to a reduced ability to detect and respond to the level of salt in their blood.

When the balance between water and salt in the blood tips toward salinity, the body of a younger adult responds with feelings of thirst.

The researchers wondered if the same reduced ability to track blood salinity, or “osmolality,” that reduces sensations of thirst may also be the driver behind the less extreme response to dehydration in older adults.

Medical News Today

Intermittent fasting and exercise motivation?

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First of all, what is Slashgear doing posting about Intermittent Fasting? These tech web sites must really be reaching for readers because this has nothing to do with tech. I think the idea is that this is science and science is somewhere in the realm of tech. Not really.

In addition to its other potential health benefits, intermittent fasting may cause hormone changes that boost one’s motivation to exercise. The findings were detailed in a study recently published in the Journal of Endocrinology, where researchers explain that intermittent fasting — as well as general meal restriction — boosts the ‘hunger hormone’ ghrelin and its ability to boost exercise motivation.

Slashgear

Intermittent Fasting and exercise

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The question is being asked if it is safe to exercise and also intermittently fast. First, let’s get something straight. If you don’t eat breakfast and you work out first thing in the morning you’re exercising in a relative fasted state. Hardly anyone would question a person’s ability to do this. It’s not that hard.

While there are lots of different ways to do it—the 16:8 diet, OMAD (one meal a day), the 5:2 diet—the basic idea of intermittent fasting is to your limit your eating to a particular window of time. After trying a bunch of different protocols, I finally settled on 18:6, meaning I fast for 18 hours a day and eat during a six-hour window, from 2 to 8 p.m. each day. From an eating standpoint, it was one of the easiest things I’ve ever done; I’m not usually hungry until about then anyhow.

Yet there was one thing that’s always bothered me. How was it affecting my body when it came to exercise? I work out six days a week, doing a mix of cardio, yoga, and weight lifting. My workouts are non-negotiable, as they are essential to dealing with my lifelong depression and anxiety issues. While I’ve always felt fine working out in a fasted state, I’ve wondered if maybe I was doing some kind of long-term damage and just didn’t realize it yet. So I decided to find out.

Women’s Health

The power of the push-up

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Turns out that the ability to do push-ups is an indicator of how healthy you might be… huh… who would’ve thought it? Hahaha. Seriously, though, did you know that only 20% to 30% of people are able to do at least one push-up? Now that’s news.

Granted, Joyner and other experts I heard from estimated that the number of Americans who can do a single push-up is likely only about 20 or 30 percent. But that’s an issue of practice more than destiny. “Most people could get to the point of doing 30 or 40—unless they have a shoulder problem or are really obese,” Joyner says.
Doing things that produce tangible, short-term results can lead to a domino effect of health behaviors. “If someone reads this article and starts doing push-ups, it would be a statement about their general conscientiousness and motivation,” says Joyner, “and that speaks to so many other health behaviors. People who follow guidelines, eat well, get their kids vaccinated—they tend to engage in other healthy behaviors.”

The Atlantic