EXERCISE

The type of exercise I recommend is of short duration and peak intensity. No lolly gagging! Hour or less. Legs one day; upper body next. Too much exercise is not good and prematurely wears the body out. Intense in and out. Cardio ideas: Sprints are wonderful. Swimming laps are great as well as stationary bike intervals 10 seconds (peak exertion) LEVEL 10 followed by 50 seconds (rest) LEVEL 1 for 15-20 cycles.

AMPK ACTIVATION AND INTENSE INTERVAL EXERCISE

“Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1 in human skeletal muscle

In summary, the present study showed that four 30-s bouts of all out cycling increased phosphorylation of AMPK 1, AMPK 2, and p38 MAPK immediately following exercise and the mRNA expression of PGC-1 after 3 h of recovery. Specific signaling through AMPK and p38 MAPK to PGC-1 may therefore explain in part the metabolic remodeling in- duced by intense interval exercise training, including mitochondrial biogenesis and an increased capacity for glucose and fatty acid oxidation.”

SOURCE: HERE

LEUCINE ACTIVATES mTOR and thus increases protein synthesis

so it can be used to accelerate muscle growth AT BEGINNING of exercise window

“We recently showed that resistance exercise and ingestion of essential amino acids with carbohydrate (EAA+CHO) can independently stimulate mammalian target of rapamycin (mTOR) signaling and muscle protein synthesis in humans. Providing an EAA+CHO solution postexercise can further increase muscle protein synthesis. Therefore, we hypothesized that enhanced mTOR signaling might be responsible for the greater muscle protein synthesis when leucine-enriched EAA+CHOs are ingested during postexercise recovery. Sixteen male subjects were randomized to one of two groups (control or EAA+CHO). The EAA+CHO group ingested the nutrient solution 1 h after resistance exercise. mTOR signaling was assessed by immunoblotting from repeated muscle biopsy samples. Mixed muscle fractional synthetic rate (FSR) was measured using stable isotope techniques. Muscle protein synthesis and 4E-BP1 phosphorylation during exercise were significantly reduced (P < 0.05). Postexercise FSR was elevated above baseline in both groups at 1 h but was even further elevated in the EAA+CHO group at 2 h postexercise (P < 0.05). Increased FSR was associated with enhanced phosphorylation of mTOR and S6K1 (P < 0.05). Akt phosphorylation was elevated at 1 h and returned to baseline by 2 h in the control group, but it remained elevated in the EAA+CHO group (P < 0.05). 4E-BP1 phosphorylation returned to baseline during recovery in control but became elevated when EAA+CHO was ingested (P < 0.05). eEF2 phosphorylation decreased at 1 and 2 h postexercise to a similar extent in both groups (P < 0.05). Our data suggest that enhanced activation of the mTOR signaling pathway is playing a role in the greater synthesis of muscle proteins when resistance exercise is followed by EAA+CHO ingestion.”

SOURCE: HERE

(CONTINUED IN THE NEXT BLOG TITLED “FASTING AND CARDIO-PROTECTION”)