Exercise And Weight Loss

While the majority of people recognize that exercise is necessary to effective natural weight loss, many are uncertain as to what kind of exercise they should do to get the best results. Many exercise experts disagree on what kind of exercise is best. This disagreement seems to stem from a lack of complete information regarding exercise physiology coupled with the fact that different people actually have different needs when it comes to exercise.

Let’s begin with what the current research on exercise physiology tells us. It is well-established that it takes approximately 30 minutes of any kind of exercise for the body to burn off its glycogen (stored sugar) reserves and begin burning fat. Because of this, many experts will recommend half an hour to an hour of exercise to produce a good amount of weight loss. Now, if you are going to be exercising for 30 to 60 minutes, or maybe more, what type of exercise would you be able to do for that length of time? It probably would have to be low to medium intensity. In other words, you’re probably not going to be able to run full speed or do any other type of high-intensity exercise for 30 to 60 minutes without a rest, unless you happen to be an elite athlete, and even then you’d be struggling. So, by default, the common recommendation for exercise to lose weight has been 30 to 60 minutes of low to medium intensity aerobic exercise. Aerobic translates to “in the presence of oxygen”, which in common language means that aerobic exercise is any type of activity that you can do without gasping for breath.

In recent years, some experts have changed their recommendations to using a more intense anaerobic (“without oxygen”) exercise program for weight loss. This would include things like intense weight lifting, and something called “interval training”. Interval training involves brief bursts of high intensity activity with periods of rest or low intensity activity in between. For example, you might run full out for 30 seconds or a minute and then walk for a minute or two until you catch your breath and then run again full out for 30 seconds to a minute, walk again, etc.. Because this kind of workout is much more strenuous, it is performed over a much shorter period of total exercise time – about 20 to 40 minutes (at least half of which is rest time), as compared to half an hour to an hour of non-stop exercise as is recommended with low to medium intensity aerobic workouts. But how do the two types of exercise stack up when it comes to fat burning?

The aerobic exercise promoters point to the research that was mentioned earlier that has shown that any exercise, no matter how intense requires at least 30 minutes to use up the body’s stored glycogen (the body will normally burn glycogen before it will burn fat) before fat burning can begin. So, they say, short periods of even highly intense exercise won’t burn much fat and is therefore not a good choice for promoting weight loss. But they are only seeing part of the story.

It is true that you must exercise for at least 30 minutes to begin to achieve fat burning – but that’s at the time you are exercising. Brief bursts of intense anaerobic exercise does something that even quite a lot of low to medium intensity aerobic exercise does not. Intense anaerobic exercise stimulates the production of growth hormone, which is a strong stimulator of fat burning. The thing is, the release of growth hormone triggered by intense anaerobic exercise comes 24 to 48 hours AFTER the exercise, and then it produces considerably more fat burning than is possible with all but extremely long periods of low to medium intensity aerobic exercise.

Because of this effect, most people will lose weight much more easily by doing shorter periods of more intense exercise. 20 to 40 minutes of heavy weightlifting, interval training (which could be done on foot, on a bicycle, swimming, kickboxing, etc.) , wind sprints, soccer, basketball, or any other activity with quick bursts of high intensity with periods of rest or low intensity activity in between is typically much more effective in the long run for weight loss than even hours of aerobic activity.

Now, you’ll notice that I said “most people”. There is an exception to the rule. Anyone who is seriously emotionally or physically stressed in his or her daily life is prone to overstimulated adrenal glands. The adrenal glands do a lot of things in the body, but with regards to weight loss, they produce two hormones. Cortisol is one of the hormones, and it stimulates fat storage in the lower abdominal area. This is typically a saggy, pendulous fat held below the waistline. The other hormone the adrenals produce is adrenaline (also called epinephrine), which actually promotes fat burning. Since the adrenals produce cortisol which causes fat deposition and adrenaline which promotes fat burning, you might assume that these two hormones cancel each other out. Unfortunately, cortisol production can be carried out by a much longer time by the adrenal glands than can the production of adrenaline, so long-term, the effects of high cortisol production (deposition of fat in the lower belly), will overcome whatever fat burning might occur from the short-term adrenaline production.

The adrenals are influenced by physical stress as well as mental stress, so for someone who is under a lot of stress in general in his or her life, high-intensity exercise will only add to the total stress and will tend to make the adrenals produce a lot of cortisol, and therefore will tend to promote lower abdomen weight gain. That’s right – the wrong kind of exercise in this situation can cause weight gain! This can result in the frustrating situation in which one exercises more and more and harder and harder to try to get rid of that lower abdomen stomach “pooch”, but never can seem to get rid of it. Due to the fact that the intense exercise is causing even more cortisol to be produced, their efforts are counterproductive. Because of this effect, it is recommended that people under a lot of stress and/or who have most of their weight held in the lower abdomen stick to relatively low intensity aerobic exercise. This kind of activity is usually helpful for controlling stress and reducing the level of cortisol, thereby making it easier to get rid of the deposition of fat around the lower abdomen.

I hope that this article has given you a better concept of how to maximize your exercise routine for the best possible weight loss results.

How to Diagnose Depression

Depression is a medical condition. It is not just on one’s mind. It is not an imaginary illness. It is a real disorder that requires diagnosis. Hence, a person who suspects himself or herself of being depressed must undergo a depression test to confirm the existence of the said disorder. Eventually, depression is like any other illness that demands treatment.

Medical practitioners and mental health experts usually conduct several depression tests to diagnose whether a patient is suffering from depression or is merely experiencing other medical diseases that manifest symptoms similar to that of depression. Physical, laboratory and other examinations are included during a patient’s evaluation aside from the depression test. However, the primary tool to diagnose depression is through the symptoms experienced by the affected person.

Mental health professionals generally devise an assessment tool for depression. This tool is consists of questions that pertain to the symptoms of depression. It attempts to elicit what symptoms are experienced by the person seeking for mental health assistance. A person who manifests or experiences five or more of the symptoms for two weeks or longer is considered depressed. The following symptoms of depression are included in the tool used for depression test:

1. Loss of appetite that results to weight loss
2. Over eating that results to weight gain
3. Insomnia or difficult of sleeping during sleeping hours
4. Hypersomnia or oversleeping during waking hours
5. Feeling of worthlessness
6. Feeling of helplessness
7. Feeling of hopelessness
8. Feeling of too much guilt
9. Lack of energy or always feeling tired
10. Loses interest on previously enjoyed activities
11. Problem on concentration or focus
12. Difficulty of making decisions or remembering trivial details
13. Frequent suicidal thoughts
14. Restless, aggressive or irritable

The abovementioned symptoms are to be evaluated during the depression test. However, other medical conditions must be ruled out first through other diagnostic examinations.

The other tests conducted to ensure that the patient is not suffering from other diseases include blood tests, CT scan or MRI, electrocardiogram and electroencephalogram. The blood tests are done to verify that the symptoms manifested by the patient are not caused by anemia or thyroid hormone imbalance. Another component of the depression tests are radiology examinations such as CT scan and MRI. These are used to confirm presence of brain tumor. Furthermore, electrocardiogram is used to test existence of any cardiac condition that might have caused the symptoms or the depressive disorder itself. Lastly, electroencephalogram is utilized to assess variation or abnormalities in the brain activity of the affected person. All of these diagnostic examinations are done together with the depression test. But then again, these examinations are intended for ruling out other medical conditions, not exactly to diagnose depression per se.

Indeed, depression is a serious illness. It can cause functional and social disabilities to the affected person. In fact, it is one of the most common causes of death these days. Therefore, as early as possible, a person suspected for depression must submit himself/herself for depression test and treatment. Depression test is a reliable examination to diagnose depression. However, the result of a depression test must be analyzed by a medical or mental health expert to ensure that the diagnosis is accurate.