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It’s healthier to shake your legs at work: you can lose weight and prevent diabetes | The latest research



What? Can you lose weight while sitting? ? ?

With such a good thing, the office animals will take off in minutes!

Recently, iScience, a subsidiary of Cell, published such a research conclusion.

The researchers said in a review that if you activate a muscle in the calf,Even sitting can double the rate of carbohydrate and lipid metabolism in the body ——

In addition, activated muscles can also reduce large blood sugar fluctuations in metabolism, reduce insulin requirements, and are also beneficial for diabetes prevention.

So, what exactly is this amazing muscle? How did the researchers verify it?

Let’s take a peek.

Can you lose weight by shaking your legs? ? ?

The research team pointed out that the soleus muscle on the back of the human calf, which extends from the knee to the heel, looks like a soleus, although it only accounts for 1% of the body weight, but——

After activation, the metabolism can be greatly improved.

To test this claim, they invited 25 volunteers, aged 22-82, with different gender, BMI, number of steps per day, and especially sedentary time per day, ranging from 6-13.9 hours.

The researchers tried activating their soleus muscle, using a wearable device to measure their metabolic and hormonal levels before and after activation.

As for how to activate? To put it simply, when sitting, the soles of the front feet do not move, the back feet of the feet are raised as high as possible and then lowered, and the soleus muscle contracts and activates the tissue—

Scientists call this process a soleus push-up (later called SPU).

Having said that, it seems that shaking your legs can help you lose weight (bushi)…

Back to the real experiment.

The researchers first observed the metabolism of the volunteers. The participants had to sit still for 7-8 hours a day, during which time, a total of 270 minutes of SPU contraction was performed, and the rest interval did not exceed 4 minutes——

The results showed that the metabolic equivalent of the same muscle unit time of the volunteers in the SPU group was around 2.03, while that in the control group was around 0.92. Through SPU, the increase in energy consumption was between 115% and 133%.

In terms of muscle glycogen concentration, after 270 minutes of SPU contraction, the value of the volunteer soleus muscle was around 68mmol/kg, and the control group was around 90mmol/kg——

The faster metabolism of muscle glycogen further supports the effect of SPU.

Then there’s blood sugar control.

The researchers observed the metabolic rate of the experimenter’s oral glucose combined with SPU within 3 hours. The results showed that under the high-intensity SPU, the total consumption in 3h was around 70.6g, and the low-intensity was around 49.7g. Compared with the previous two, the control The total consumption of the group is 24.2g——

This means that SPU contractions speed up blood sugar metabolism.

Then, the researchers also compared the lipid metabolism data in the volunteers-

VLDL-triglyceride levels in activated tissues were also significantly lower than in the unactivated state.

In addition, the research team also compared the metabolic status of walking, running and SPU.

Although the energy consumption of running is indeed higher than that of SPU contraction and walking, they also found that under unit body weight, the local oxygen consumption of SPU is higher than that of lower limbs during running. At least, walking is 4.5 hours longer than SPU. unit weightOxygen consumption is only 13%.

It is worth mentioning that,SPUs are also effective in different populations.

Regardless of gender, age, height-to-weight (especially obese) ratios, or for long-term sedentary volunteers with inconsistent daily steps, SPU has little difference in the effect of changing blood sugar metabolism.

Ultimately, the researchers believe that soleus muscle contraction improves metabolic regulation throughout the body.

The team also added that although such muscles account for only 15% of the body’s total glucose oxidative metabolism in static energy expenditure –

However, after being activated, it will produce a local high level of metabolism, and it will not make people feel fatigued for several hours. Even for volunteers with sub-healthy body, the improvement effect is still good.

In addition, muscle activation reduces postprandial blood glucose fluctuations by 52% and improves systemic VLDL-triglyceride and glucose homeostasis.An effective way to improve systemic metabolism.

Of course, the authors mention the limitations of this study.

For example, the study was conducted in a highly controlled experimental setting and has not yet tested the effect of the intervention in a daily free-living state.

For another example, the metabolic effects and physical responses of volunteers after long-term SPU contraction have not been determined. They said that they will continue to study the above issues in depth in the future.

team introduction

Finally, the researchers are introduced.

The first author is Mark Hamilton, from the University of Houston, Texas, who has previously published a number of studies on blood glucose metabolism, sedentary and diabetes.

The second is Deborah Hamilton, also from the University of Houston.

Reference link:

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