Exercise May Reduce Genetic Effects Of Obesity In Older Women, Food & Health : Today Indya

Exercise May Reduce Genetic Effects Of Obesity In Older Women

Food & Health

news18

Exercise can mitigate the genetic effects of obesity.

If you are obese and blaming your genes for it then you should start exercising as a new study suggests that working out can reduce the influence of genes on obese women over the age of 70.

Exercise May Reduce Genetic Effects Of Obesity In Older Women

The study, published in the journal Menopause, revealed that genetic associations on body mass index (BMI) were strongest in sedentary postmenopausal women and weakest in women who reported high levels of recreational physical activity.

"Our sample, which included older women, is the first to show that in the 70 to 79-year-old age group, exercise can mitigate the genetic effects of obesity," said lead author Heather Ochs-Balcom, Associate Professor at the University at Buffalo's School of Public Health and Health Professions.

"The message here is that your genetic risk for obesity is not wholly deterministic. The choices we make in our life play a large role in our health," Ochs-Balcom added.

For the study, the researchers studied 8,206 women who participated in the Women's Health Initiative.

They used a larger set of 95 genetic polymorphisms to construct their body mass index genetic risk score to study the interaction between physical activity and obesity.

Then the researchers evaluated whether genetic associations were modified by exercise and age.

"Our work suggests that in older age, we can overcome our destiny for obesity--given to us by our parents--through exercise," Ochs-Balcom said.

The study is significant in that, up to this point, little had been known about the effect of obesity genes later in life, particularly whether genetic predisposition can be mitigated by healthy behaviours such as physical activity, the researchers noted.

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Secrets of muscle growth

Food & Health

dnaindia

Gaining quality size, muscle mass percent without gaining body fat percent is not simple. Employ these six top principles for optimal hypertrophy development (hypertrophy is muscle growth).

First law: Muscles grow only if you apply a load of stress greater than your muscles had previously adapted to.

During workout, you are actually causing tiny tears (known as micro-tears) in the muscle fibres by lifting weights. After you workout, your body repairs or replaces damaged muscle fibres through a cellular process where it fuses muscle fibres together to form new muscle protein strands. This is the process by which muscles grow (scientifically termed hypertrophy).

If you lift light weights (and do more repetitions), your workout causes “only few” micro tears in the fibres. If a workout causes “only few” micro-tears in the fibres, then little muscle growth will occur as a result because the body figures it doesn’t need to grow to deal again with such a minor stimulus.

How to apply a proper load of stress on muscles?

The main way is to lift progressively heavier weights. This additional tension on the muscle helps to cause changes in the chemistry of the muscle which helps grow muscles.

Second law: Pump and fatigue actually don’t help muscles grow.

Grow from overload. Muscle pump is worthless in terms of muscle growth. The pump you feel when training is a result of blood being “trapped” in the muscles. It is a good psychological boost and isn’t a bad thing but it is just not an indicator of muscle growth. High-repetition workouts fail to sufficiently overload muscles to trigger growth, even though they deliver quite a pump.

Many guys think that a burning sensation in their muscles is indicative of an intense, “growth-inducing” workout. The “burn” you feel is simply an infusion of lactic acid in the muscle, which is produced as a muscle burns its energy stores.

What triggers muscle growth, then?

Overload. You can make incredible muscle gains by doing heavy weight sets, mass-building (compound) exercises, steadily increasing weight and reps (overload).

My verdict:

High-rep drop sets, giant sets, super sets, etc. are for the magazine-reading crowd. Such training techniques simply do not stimulate growth like simple, heavy sets do.

Third law: Even if your workout causes optimal micro-tearing, if the body isn’t supplied with sufficient nutrition, no appreciable amount of muscle growth will appear.

Your diet determines about 70-80 per cent of how you look (muscular or ripped or flabby).

How to eat right?

Make sure you take enough protein, complex carbohydrates and over all balanced nutrition according to your body’s requirement. You also need to ensure that you are eating enough protein before and after workout.

Fourth law: Sleep deprivation hinders the recovery process, which is necessary for muscle repair and muscle growth.

HGH (human growth hormone) is naturally released during the deep sleep. It improves muscular recovery and regeneration. In men, 60 to 70 per cent of daily human growth hormone secretion occurs during early sleep which is typically when the deepest sleep cycles occur.

Fifth law: Place minimal emphasis on single joint movements

Excessive emphasis on single-joint movements (particularly on calves, arms, and shoulders) diverts resources from more productive multijoint movements (e.g., squats, deadlifts, chins, presses, bent-over rows).

Compound movements are superior to their single-joint counterparts for a few different reasons. First, “big” exercises permit greater workloads, which in turn recruit more motor units.

The larger weights and effort required to lift such loads stimulate greater release of muscle-building hormone.

Sixth law: Prioritise performance over pain

No pain, no gain — while on its face, this adage is true, often it leads to poor training decisions, such as an excessive focus on cardio, single-joint movements, and ab work.

When performance improves, fitness improves. Focus on your numbers, and the rest will take care of itself.

Article Original Source : http://www.dnaindia.com/health/report-secrets-of-muscle-growth-2621468