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Categories: Health

How 12 Minutes Of Exercise Can Improve Your Health

11/22/2020 – 1:25 PM Updated: 11/22/2020 – 1:25 PM

Until now it was believed that to influence a person’s metabolism it was necessary to practice at least 40 minutes of sport at a constant intensity. However, a latest study conducted at Massachusetts General Hospital (MGH) shows that intense exercise of just 12 minutes has a more direct impact on our metabolic health.

To do this, they saw how explosive training bursts influenced biomarkers of metabolic health such as fasting blood glucose, triglycerides, HDL cholesterol, blood pressure and waist circumference, closely linked to the incidence of diabetes and cardiovascular diseases.

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The research, reported in the journal Circulation, was based on studying 411 middle-aged men and women after practicing 12 minutes of “vigorous” or intense exercise. According to their results, sport influenced 80% of the participants, modifying their circulating metabolites in the blood, a parameter that is used to measure cardiometabolic and cardiovascular health.

High metabolic impact

“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 ”, said Gregory Lewis, a specialist at the Massachusetts General Hospital (MGH) according to IFLScience.

The study found metabolic variations between men and women

The study highlights how the participants reduced an average of 29% the dreaded glutamate metabolite, linked to heart disease, diabetes and a shorter life expectancy. For its part, the metabolite DMGV (dimethylguanidino valeric acid), related to the risk of diabetes and liver disease, was reduced by 18%.

“What caught our attention were the effects that a short period of exercise can have on the circulating levels of metabolites that govern key bodily functions such as insulin resistance, oxidative stress, vascular reactivity, inflammation and longevity. “Lewis explained.

Low levels of DMGV could mean a higher level of physical health

The variations depended on the exercise routine, the body mass of the participants, and gender. The worst results were obtained by people with obesity problems, who were more limited when it came to performing high intensity exercises. After this study, as Matthew Nayor, one of the co-authors explains, it could be known with “unique signatures in the blood flow if a person is physically healthy, similar to the way in which blood tests determine the state of the liver and the kidneys. Low levels of DMGV, for example, could mean a higher level of physical health. ”

The exercise routine consisted of a 3-minute workout without weights, followed by what they called a RAMP protocol, a kind of warm-up that gradually raises the level. To finish, they did 3 minutes of cycling. After a minute of rest they measured his recovery.


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