Doug Mc. Guff on the Benefits of Exercise. By Dr. Doug Mc. Guff, M. D., an emergency room physician, is also an expert in one of my new passions of exercise, namely high- intensity interval training. One of the primary reasons that drove me into medicine was to apply my interest in exercise to optimize health. Of course, it morphed into other things like nutrition, but exercise has remained a longstanding passion. I've been exercising since 1. I started to fully appreciate the benefits of high- intensity exercise. After 4. 2 years of long- distance running, I switched over to what I refer to as Peak Fitness, which includes Sprint 8 exercises, and it was one of the best changes I've ever made in my exercise. I ditched the conventional cardio completely, and I'm experiencing the benefits of that decision. Mc. Guff's passion for exercise began at the age of 1. While I've been recommending high- intensity anaerobic training (Sprint 8) using an elliptical machine or a recumbent bike, Dr. Mc. Guff is a proponent of high- intensity interval training using weights. In this interview, he discusses both high- intensity anaerobic- type training, and high- intensity super- slow weight training, which can achieve many of the same results using weights instead of a recumbent bike or elliptical. Redefining Exercise You've likely heard the terms: anaerobic, aerobic and cardiovascular training. Mc. Guff says. Now, you can do that on an elliptical; you can do it on a Schwinn Airdyne, or you can do it on quality weight training equipment, or with a barbell. As long as you're doing mechanical work with muscle, you're accessing the cardiovascular system. You take glucose into the cell and you go through glycolysis. The Complete Interview Guide reveals the right answers to virtually every tough job interview question and situation – helps you give a command. A comprehensive review of preparing for and excelling in your nurse practitioner school interview, including 13 commonly asked questions and their answers. That pyruvate is then moved into the mitochondria, where it goes through a cycle of chemical reactions in the presence of oxygen. What occurs from glucose to pyruvate is—in the absence of oxygen—the anaerobic metabolism. But you cannot carry out any aerobic work without doing anaerobic work first. The aerobic cycle cannot even run unless it has the substrate delivered from the anaerobic cycle. The anaerobic cycle can deliver that substrate faster than the mitochondria can use it. So if you want an aerobic workout, the best way to do it is by delivering that substrate as fast as possible, and that requires high- intensity exercise. You're actually getting MORE benefits from high- intensity training than you do from aerobic/cardio, in a fraction of the time—all because you're utilizing your body as it was designed to be used. You can literally be done in about 2. But that's not true at all. There's no way that your heart and blood vessels are hooked up only to the mitochondria. The heart and blood vessels support the entire cellular metabolism. Mc. Guff says. Mc. Guff says. It's the modality itself. Need to find a job? We can help. Learn how to find a job in any field, and get expert advice on resumes, cover letters, job applications, and job interviews.You will never, in nature, see an animal jogging. You actually make yourself less plastic and less adaptable to physical stress in general. The key to activating your fast- twitch muscle fibers is speed. When these muscles are recruited, it creates the stimulus needed to grow muscle. At the same time, it enlarges the glucose storage reservoir in the muscle, which in turn enhances your insulin sensitivity. I've often stated that normalizing your insulin is one of the primary health benefits of exercise, and this is particularly true in the case of high- intensity exercise. Conventional aerobics does not do this as efficiently. If you remember those will recover quickly. Mc. Guff explains. Aside from losing muscle mass, you'll also experience earlier onset of loss of insulin sensitivity, leaving yourself open to a cascade of health ramifications, such as metabolic syndrome. Dietary Influence. You can prevent some of this by optimizing your diet, i. Doug McGuff talks about the benefits of exercise and how you can incorporate high-intensity exercise and interval weight training into your workout. Secrets.com: Job Interview Online Practice Tests The Fastest Way to Land Your Dream Job. Unfortunately, most people simply eat far too many carbs—including many athletes. Your body's need for sugar is, biologically, very small. And when you consume more than you need, your body turns it into fat. As I've stated before, you do not get fat from eating fat—you get fat from eating too many carbs (sugar). Mc. Guff explains. If you take 3. 20 grams of glucose as what your storage capacity is, you can kill that with a single trip to Starbucks. Once you go beyond that, your body is going to find some sort of way to deal with those excess carbohydrates. If your glycogen storage is full, your body has nowhere else to put it. So instead of going all the way through this metabolic pathway, it. That's called the novel glycogenosis. We are in the midst of a very bizarre, evil- scientist type experiment in the Western world, because we are dumping into our bodies an amount of carbohydrate and, in particular, refined sugars, that are way above the capacity of our metabolism to handle normally. This can be turned around, however, using a wise combination- approach of a high- fat, low- carb diet and high- intensity interval training. By doing that and combining over the low- carbohydrate diet, you start to heal the metabolism. Mc. Guff explains. That's how they can turn things around. Mc. Guff's dietary insights, please listen to the interview in its entirety, or read through the transcript.) Your diet actually accounts for about 8. That benefit ratio could lean even higher toward diet, according to Dr. It produces systemic inflammation of an order that is almost beyond belief. In that state, if you do exercise of any significant stress, you're just adding inflammation on top of the inflammation, and you're actually putting yourself at a bit of a risk. I advise people to get their diet straight and then exercise. Because I think a highly inflammatory diet, in combination with the acute systemic inflammation that occurs as a part of the exercise stimulus, can actually be a negative thing. This is part of what drives your aging process. According to Dr. Mc. Guff, there's also a strong correlation between somatopause and age- related sarcopenia (muscle loss). HGH is needed to sustain your fast- twitch muscle fibers, which produce a lot of power. It's also needed to stimulate those muscles. Mc. Guff says. The adaptation is to deconstruct that tissue. According to Dr. Mc. Guff, there are about eight different genes relating to muscle mass, but probably the biggest determinant is a gene called myostatin. Your genome has evolved a governor on how large your muscles can become, and how highly expressed that governor is will determine what your muscle mass response to exercise will be. Regardless of that, your body will shuffle around these different genetic alterations, and everyone gets stronger. Some people get enormously stronger without a lot of change in muscle mass. Other people become modestly stronger with very large increases in muscle mass. But regardless of whether the masses increased or not, what is for certain is their glucose storage capability – irrespective of how impressive the size increases – does increase significantly. That's the more important thing from a metabolic standpoint. I cut down to once a week, which seemed to work out well. But after discussing it with Phil Campbell, he made a compelling argument to increase it back to three times a week. Having your body produce growth hormone three times instead of just once a week can have profound health benefits, so I bumped it backed up. However, I did reduce the intensity by about five percent. Otherwise I just felt too fatigued between sessions. Mc. Guff has also convinced me to make some additional changes to my routine, and I am experimenting with that. He believes you only need 1. Super Slow type strength training once a week to achieve the same growth hormone production as you would with Sprint 8. Intensity is key for making it work. Mc. Guff says. That begs you to say, . Mc. Guff points out that if the intensity is really high, the frequency may need to be reduced. But once your strength and endurance improves, each exercise session is placing an increasingly greater amount of stress on your body (as long as you keep pushing yourself to the max). At that point, Dr. Mc. Guff recommends reducing the frequency of your sessions to give your body enough time to recover in between. But just the presence of having an improved metabolic condition and more fast- twitch muscle cells – just having that there – will augment the normal diurnal secretion of growth hormone that occurs and that should be occurring on a natural basis, but is after- feed in most people. Because you needed it three times a week to get that spurt . By the time you're in excellent condition, you already have the muscle tissue that drives the very large diurnal spike of growth hormone anyway. You only need that extra kick after you have fully recovered, which will be much less frequently. Rather recovery takes precedence as being more important, and your recovery period could be anywhere from three to seven days. In fact, he strongly recommends NOT exercising too frequently once you are in fit condition, and here's why. On the outermost layers, you have mineral corticoids that control your sodium and your electrolyte levels. In the middle layer, you have your corticosteroids that control sugar and generate stress hormones. And in the innermost layer is where you generate growth hormones and the sex steroids, or that's involved in the axis, in the feedback loop that generates that. The old saying in medical school to memorize the three layers is . But you got to remember, your adrenal gland is an integrated organ. Those three layers are not perfectly divided. If through high- intensity exercise you're trying to hammer that adrenal gland three times per week, but now you're much stronger and your body hasn't fully recovered from your Monday session and you come back and hit it again on Wednesday. Instead of growth hormones spurt, you're going to get in a cortisol spurt. You're going to completely undermine what is it that you're after. But this also applies to exercise and recovery. The epiphany I had with Dr.
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