Exercise and Metabolic Health

The Gradual Introduction to Exercise: Building Sustainable Habits

Starting an exercise regimen is an important step in any health journey. However, for those who are metabolically unhealthy, it is important to focus on getting dietary habits right before considering exercise, particularly because exercise is likely to cause an increase in appetite that might lead to overeating, a common physiological response to exercise (1). Refer to the metabolichealth perspective on diet to understand what to focus on when establishing optimized dietary habits. Once dietary changes are made and results such as increased energy, better sleep, and weight loss are realized, the introduction to exercise should be gradual.

The initiation of exercise should be simple, achievable, and enjoyable. It could be as straightforward as walking outside or on a treadmill for 10 or 20 minutes each day. The goal is not immediate transformation, but the establishment of a consistent and enjoyable exercise habit. As a 2021 study highlighted, it takes approximately 59 to 70 days to form a habit (2). Therefore, consistency and patience are key to cement a lasting lifestyle change as large as an exercise habit.

Exercise as a Source of Enjoyment: The Role of Preference in Habit Formation

It’s essential to remember that exercise is fundamentally about increasing movement. As such, it’s most effective when it’s enjoyable. If a particular game or sport sparks joy, incorporate it into the exercise routine. This positive association can foster adherence to the exercise habit, making it a sustainable part of one’s lifestyle rather than a chore.

Advanced Exercise Modalities: HIIT and Resistance Training

With a consistent training habit in place, individuals can explore more advanced forms of exercise. The scientific literature highlights two modalities – High Intensity Interval Training (HIIT) and Resistance Training – as particularly effective for improving metabolic health.

HIIT involves short, intense bursts of exercise alternated with periods of rest or lower-intensity activity. Studies have shown that HIIT can result in significant improvements in metabolic markers, even in relatively short sessions (3). A classic example of HIIT is the Tabata protocol, which involves 20 seconds of maximal effort followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Tabata Protocol with Bodyweight Exercises:

Warm-up for 5 minutes with light jogging or cycling
Perform 20 seconds of high-intensity burpees
Rest for 10 seconds
Repeat the cycle with other exercises like push-ups, jumping jacks, or squats, each separated by a 10-second rest period
Complete the cycle eight times
Cool down with 5 minutes of stretching

Treadmill HIIT Workout:

Warm-up with a brisk 5-minute walk
Run at a high intensity (around 85-90% of your maximum heart rate) for 1 minute
Walk or jog at a slow pace for 2 minutes
Repeat the high-intensity run and low-intensity walk/jog cycle for about 20 to 30 minutes
Cool down with a 5-minute slow walk

Resistance training, on the other hand, promotes muscle growth and strength. This form of exercise also improves metabolic health by enhancing muscle insulin sensitivity and increasing the resting metabolic rate (4).

Full-Body Resistance Training with Dumbbells:

Warm-up with 5 minutes of light cardio (jogging, cycling)
Perform 10-12 reps of dumbbell squats
Follow with 10-12 reps of dumbbell bench presses
Perform 10-12 reps of dumbbell rows
Complete 10-12 reps of overhead dumbbell presses
Rest for 1-2 minutes
Repeat the cycle for 2-3 more sets
Cool down with 5 minutes of stretching

Resistance Band Workout:

Warm-up with 5 minutes of light cardio
Perform 15-20 reps of resistance band squats
Follow with 15-20 reps of resistance band rows
Complete 15-20 reps of resistance band chest presses
Perform 15-20 reps of resistance band overhead presses
Rest for 1-2 minutes
Repeat the cycle for 2-3 more sets
Cool down with 5 minutes of stretching

These are examples and can be adapted according to individual fitness levels and preferences. A certified personal trainer can provide personalized guidance based on an individual’s health status, fitness level, and goals. As with any new exercise regime, it’s important to ensure the exercises are performed with proper form to prevent injury and maximize effectiveness.

Conclusion

The journey to improved metabolic health, while multifaceted, can be significantly impacted by a well-planned and consistent exercise regime. Beginning with simple, enjoyable activities helps establish a sustainable exercise habit. Once this foundation is in place, more advanced modalities like HIIT and Resistance Training can be introduced to further enhance metabolic health.