This video shows Dr. Evan Matthews explaining how exercise intensity impacts the proportion of metabolic substrate that is carbohydrates vs fats. Also described in this video is why “fat burning zone” is not that useful. This video is part of a series of videos that will cover exercise metabolism. The playlist to that series is listed below.
Exercise Metabolism Playlist
Exercise Physiology Teaching Current Edition Playlist
Learn the basics of bioenergetics by watching my Bioenergetics Playlist
Videos in the Exercise Metabolism Playlist to check out:
Oxygen Deficit and Excess Post Exercise Oxygen Consumption EPOC – VO2 Kinetics
Exercise Duration and the Primary Energy Pathway – Exercise Metabolic Transitions
Exercise Intensity and Fuel Selection – Carbohydrates vs Fats
Aerobic Capacity (VO2max) and Anaerobic Thresholds
Lactate Removal and Use – Delayed Onset of Muscle Soreness
Measuring Energy Expenditure of the Body – Direct and Indirect Calorimetry and Oxygen Consumption
Making Sense of Oxygen Consumption Terminology
Respiratory Exchange Ratio (RER) Explained
Link to Dr. Evan Matthews website.
https://sites.google.com/site/evanmatthewseportfolio/home Video Rating: / 5
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Workout Performance vs. Energy Storage | Glycogen Depletion During Exercise (Carb Depletion)…
Phosphorylated glycogen phosphorylase is active and catalyzes breakdown of glycogen to glucose 1-phosphate.
Breakdown of glycogen involves:
1) Release of glucose-1-phosphate (G1P), 2) rearranging the remaining glycogen (as necessary) to permit continued breakdown, and 3) conversion of G1P to G6P for further metabolism.
Remember that G6P can be 1) broken down in glycolysis, 2) converted to glucose by gluconeogenesis, and 3) oxidized (in the pentose phosphate pathway)
*Skeletal muscles mainly express beta2-adrenergic receptors and adrenaline, rather than noradrenaline, stimulates glycogen breakdown*
Glucose is part of this cycle in that it is broken down into pyruvate to feed into the Kreb’s cycle.
IIRC, one molecule of glucose can provide somewhere around 24 net molecules of ATP – it is the glycogen that is broken apart to provide the glucose.
Once your muscle stores of glycogen start being depleted, your body converts blood sugar (glucose) into glycogen in the muscle being depleted.
Your muscles will still get glycogen, just not from other muscles (however, your body is not very good at rapidly converting glucose to glycogen)
It’s been shown in studies, like one published in the journal Frontiers in Physiology, that cross-country skiing mainly depletes glycogen stores in arms, compared to that of the legs.
Interestingly, the link between glycogen depletion and impaired muscle function during fatigue is not well understood and a direct cause-and-effect relationship between glycogen and muscle function remains to be established.
Energy consumption at rest is low; oxygen uptake at rest is typically ∼0.25 L O2 and carb oxidation is ∼0.1 g min−1, and the rate of carb oxidation gradually decreases during fasting*
However, humans do not show major decrease in muscle glycogen content during fasting – in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting.
So, why is the majority of glycogen stored in muscles?
It’s believed that the main function of skeletal muscle glycogen, from an evolutionary point of view, is to serve as an energy store in “fight or flight” situations.
In the heart and the brain, glycogen is also the energy substrate that can generate anaerobic energy during short-term oxygen deficiency contributing to survival.
References:
1) The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/
2) Ørtenblad N , et al. (n.d.). Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21135051/
3) Glycogen Biosynthesis; Glycogen Breakdown. (n.d.). Retrieved from https://oregonstate.edu/instruct/bb450/summer09/lecture/glycogennotes.html
4) Muscle glycogen stores and fatigue. (15, September). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784189/
6) Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. (1, February). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055553/
7) Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. (1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112561/ Video Rating: / 5
Endurance athletes and those who do a lot of cardio (eg. runners, cyclists, swimmers) have different nutritional needs compared to those who are trying to achieve strength and muscle hypertrophy.
Timestamps
00:00 Intro
00:31 What happens to a muscle during exercise
03:22 Glycogen and fat as ‘protein sparers’
03:42 Comparing a mixed, high carbohydrate and high fat diet for endurance training
05:06 Recovery after an endurance event
05:27 Role of protein during recovery
06:14 Take home points
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Endurance exercise burns through a lot more calories (per unit of time) than resistance training, and the fuel needed to sustain cardio is predominantly glycogen utilised by the aerobic system. This is in contrast with resistance training which relies on mainly the Creatine Phosphate and the Glycogen-Lactic Acid system for short bursts of muscle power.
The body preferentially uses glycogen and fat for energy. While protein can be broken down to make glucose (a process called gluconeogenesis), this process is not as efficient as using glycogen or fat to produce ATP. That’s why glycogen and fat are referred to as ‘protein sparers’.
Athletes on a high carb diet start off with much higer levels of muscle glycogen prior to exercise. This higher levels of glycogen is associated with longer time to exhaustion as compared to a mixed or high fat diet. So for endurance, a high carb diet easily outperforms a mixed or high fat diet.
A high carb diet leads to faster recovery of muscle glycogen compared to a high fat or mixed diet
Studies have shown that a high protein diet does not improve performance, but can improve blood markers of muscle damage and subjective muscle soreness.
Take home points:
1. Endurance athletes should focus on a high carb diet, with one study recommending 6-10g/kg/day of carbs.
2. It takes 48 hours to build up muscle glycogen stores even on a high carb diet. So it is better to avoid strenuous exercise for at least 2 days prior to a endurance event.
3. Protein may assist with recovery. One study recommends an intake of 0.25 g/kg of protein per hours of endurance exercise.
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#cardio #fitness #docunlock
Full transcript: https://www.docunlock.org/youtube/protein-vs-carbs-for-endurance-and-cardio
All DocUnlock content is for educational purposes only and is not intended as a substitute for medical advice, diagnosis and treatment. Please read our Disclaimer: https://www.docunlock.org/medical-information-disclaimer
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Key References
Guyton and Hall Textbook of Medical Physiology 13ed (2015), chapter 85 (p1085-89)
International Society of Sports Nutrition Position Stand 2017: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Macdermid et al. 2006: https://www.ncbi.nlm.nih.gov/pubmed/16676704?dopt=Abstract
Burke et al. 2011: https://pubmed.ncbi.nlm.nih.gov/21660838-carbohydrates-for-training-and-competition/
Saunders et al. 2007: https://pubmed.ncbi.nlm.nih.gov/17685703-consumption-of-an-oral-carbohydrate-protein-gel-improves-cycling-endurance-and-prevents-postexercise-muscle-damage/
Saunders et al. 2004: https://pubmed.ncbi.nlm.nih.gov/15235331-effects-of-a-carbohydrate-protein-beverage-on-cycling-endurance-and-muscle-damage/
—
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Why working out is great for health, but not for weight loss, explained in five minutes.
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7 exercises to Reshape, sharpen, slim down your nose in shape.
Make your fat nose to slimmer, smaller and thinner (No surgery)
This method is facial exercise.
To solve specific problems By natural methods.
Let’s get started
Step 1
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Use your index finger and thumb to hold the nose wing.
Do this 5-10 times.
Step 2
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Use your index fingers on both sides to press down on the nose wing, and rub down.
Do this 5-10 times.
Step 3
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Use your index fingers on both sides to press down on the nose wing, and push up.
Do this 5-10 times.
Step 4
——
Use your index finger and thumb to pull the skin between the nostril down gently.
Do this 5-10 times.
Step 5
——
Use your index finger on both sides.
Push up and hold the tip of the small nose.
Hold for 10 seconds. Do this 5 times.
Step 6
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Use both index fingers to push the side of the nose to the eyebrows.
Do this 10 times.
Step 7
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Use your finger to pull the 3 parts like this.
Do this 10 times.
Finished. Let’s try to practice.
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#NoseExercise #SlimNose #ReshapeNose Video Rating: / 5
Use a very gentle/mild pressure to do all the exercises. Do not use harsh force.
Apply a little amount of skin oil or face lotion on nose before you start these exercises.
Avoid the exercises if you have a breathing problem.
Those who wear nose pin, a septum ring, nose ring, etc.. should remove them first & then do the exercises.
These exercises are only for adults (not for toddlers)
How to Reshape, Sharpen, and Slim down the fat nose in shape (No surgery) | Nose exercise.
3 mins!! Reshape, Sharpen, and Slim Down Fat Nose with this Massage!
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Welcome to Beauty Recipes. We provide you home remedies for health, skin, hair and all beauty problems.
Disclaimer : These contents or videos are only intended for informational purpose.Any information associated with these videos should not be considered as a substitute for prescription suggested by beauty, diet and health care professionals.Viewers are subjected to use these information on their own risk.This channel doesn’t take any responsibility for any harm, side-effects, illness or any health or skin care problems caused due to the use of our content or anything related to this. Please always remember, products that work for me, may not work for you, always try & either get a sample or test them out before buying if you are unsure. If not, you don’t have to use the exact same products as me, you can always use similar products or your favorites instead. Video Rating: / 5
Lose neck fat with neck exercises. Get a long neck and a slim neck. Get collarbone and lose fat.
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Welcome to Beauty Recipes. We provide you home remedies for health, skin, hair and all beauty problems.
Disclaimer : These contents or videos are only intended for informational purpose.Any information associated with these videos should not be considered as a substitute for prescription suggested by beauty, diet and health care professionals.Viewers are subjected to use these information on their own risk.This channel doesn’t take any responsibility for any harm, side-effects, illness or any health or skin care problems caused due to the use of our content or anything related to this. Please always remember, products that work for me, may not work for you, always try & either get a sample or test them out before buying if you are unsure. If not, you don’t have to use the exact same products as me, you can always use similar products or your favorites instead.
The Doctors are joined by Tatiane and plastic surgeon Dr. Barry DiBernardo to talk about a new procedure that may help you eliminate neck fat with minimal downtime and it costs less than a traditional face or neck lift.
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About The Doctors:
The Doctors is an Emmy award-winning daytime talk show hosted by ER physician Dr. Travis Stork, plastic surgeon Dr. Andrew Ordon and OB-GYN Dr. Nita Landry.
The Doctors helps you understand the latest health headlines, such as the ice bucket challenge for ALS and the Ebola outbreak; delivers exclusive interviews with celebrities dealing with health issues, such as Lamar Odom, Teen Mom star Farrah Abraham, reality stars Honey Boo Boo and Mama June, and activist Chaz Bono; brings you debates about health and safety claims from agricultural company Monsanto and celebrities such as Jenny McCarthy; and shows you the latest gross viral videos and explains how you can avoid an emergency situation. The Doctors also features the News in 2:00 digest of the latest celebrity health news and The Doctors’ Prescription for simple steps to get active, combat stress, eat better and live healthier.
Now in its eighth season, The Doctors celebrity guests have included Academy Award Winners Sally Field, Barbra Streisand, Jane Fonda, Marcia Gay Harden, Kathy Bates and Marisa Tomei; reality stars from Teen Mom and The Real Housewives, as well as Kris Jenner, Caitlyn Jenner, Melissa Rivers, Sharon Osbourne, Tim Gunn and Amber Rose; actors Jessica Alba, Christina Applegate, Julie Bowen, Patricia Heaton, Chevy Chase, Kristin Davis, Lou Ferrigno, Harrison Ford, Grace Gealey, Cedric the Entertainer, Valerie Harper, Debra Messing, Chris O’Donnell, Betty White, Linda Gray, Fran Drescher, Emmy Rossum, Roseanne Barr, Valerie Bertinelli, Suzanne Somers; athletes Magic Johnson, Apolo Ohno and Danica Patrick; musicians Tim McGraw, Justin Bieber, Clint Black, LL Cool J, Nick Carter, Kristin Chenoweth, Paula Abdul, Gloria Gaynor, La Toya Jackson, Barry Manilow, Bret Michaels, Gene Simmons and Jordin Sparks; and celebrity chefs Wolfgang Puck, Guy Fieri and Curtis Stone. Video Rating: / 5
How Much Exercise Do You Need Every Day To Lose Weight?
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Weight loss is a goal that requires both a disciplined dietary approach and exercise, among other factors, to achieve and excel. How much exercise is needed every day to achieve your weight loss goal is a common question and not one that generally has a clear answer.
Unfortunately, there is not a magic number of minutes, reps or hours needed to lose weight, rather there are a number of variables that need to be considered in order to figure out the right number.
We´ll examine the different variables that come into play when trying to determine how much exercise is needed to give you a roadmap to determining the exercise timeframe that works best for you.
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