Researchers at University of Tsukuba identified a previously unconfirmed gas exchange threshold in rats and demonstrated that this threshold, together with the lactate threshold, serves as an indicator of moderate-intensity exercise to determine the effectiveness of training in enhancing aerobic performance.

The study is published in Medicine & Science in Sports & Exercise. This achievement is fundamental for basic research on exercise. It will be useful for researchers in the field of health and fitness promotion as it provides a useful moderate-intensity index for rats.

During incremental aerobic exercise, there are thresholds where blood lactate levels begin to rise, and CO₂ production increases rapidly relative to O₂ uptake. The former threshold is termed the lactate threshold (LT), and the latter, the gas exchange threshold (GET). In humans, these thresholds are moderate-intensity exercise indices, with LT and GET at 45%–74% of the maximal oxygen uptake (VO_2max). Training at or above these thresholds improves aerobic performance.

In contrast, in rats, LT has been identified, but GET is not known yet. Furthermore, it is unclear whether the rat GET and LT can be useful indicators of exercise intensity similar to the thresholds in humans.

The researchers previously established a rat model for identifying the LT during running exercise. This study aimed to simultaneously identify LT and GET by integrating this LT model with the standard human GET identification method, known as the V-slope method.

Subsequently, the relationships among the identified GET, LT, and VO_2max, as well as the changes in these thresholds following aerobic training below or above the LT, were examined. The results showed that GET and LT in rats occurred synchronously at intensities ranging from 41.0% to 65.5% VO_2max, and that the maximal (VO_2max) and submaximal (GET, LT) aerobic capacities were enhanced only in rats that trained at intensities above the LT.

These results suggest that the GET and LT in rats are valid indices of moderate-intensity exercise in training prescription to enhance aerobic performance as in humans. The findings of this study are expected to serve as a catalyst for further research in the field of rat studies focused on exercise intensity, ultimately contributing to the advancement of human exercise prescription strategies. In particular, the noninvasive and easily identifiable nature of the GET from the exhaled gas suggests a wide range of potential applications.

ORLANDO, Fla. (Ivanhoe Newswire) – This time of the year, many of us vow to drop the extra pounds and hit the gym. But there’s no instant gratification. It takes time for exercise to change our bodies… or does it?

Working out, it can take days, weeks, and sometimes even months to see physical results. But new research shows exercise may actually have an immediate impact internally on your blood sugar levels.

“Exercise, I always say, is free medicine for the body,” said Alison Massey, MS, RD, CDCES, registered dietitian and owner of Flourish Nutrition Therapy & Wellness.

Italian researchers have discovered that as little as 30 minutes of physical activity can help lower blood sugar and improve insulin sensitivity. That means it can help manage and possibly prevent Type 2 diabetes. Participants in the study saw immediate glucose and insulin benefits just one hour after exercise.

“We have research that supports that lifestyle change is so powerful at reducing your risk of developing Type 2 diabetes by about 50 percent.”

Diabetes affects 537 million adults worldwide and many more may have it, but don’t know it yet. To reduce your risk, health experts recommend first losing excess weight.

“So, for somebody that’s 200 pounds, you’re looking at a 20-pound weight loss,” said Massey.

Then eat a healthy diet.

“Try to fill 50 percent of your plate with vegetables is always a good strategy,” explained Massey.

And exercising at least 30 minutes a day, five days a week.

“It does take a lot of effort and sometimes people need extra support,” Massey told Ivanhoe.

So, get an accountability buddy or a professional dietician to help. And remember, every workout counts.

In the study, researchers asked 32 participants to lightly jog for 30 minutes and they uncovered these immediate benefits one hour later.

Contributors to this news report include: Shernay Williams, Producer; Chuck Bennethum, Editor.

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Raj Ganpath, a certified fitness coach as per his IG bio, shared 7 no-nonsense steps to fitness that might help streamline all the unwanted clutter in your routine. He gave a timeline of 3 months, where with consistency, one can see improvements in their fitness levels.

Walk as much as you can

The coach highlighted that one should walk as much as they can daily. Generally, there’s a spotlight on the step count. But Raj Ganpat urged that there should be a ‘greed for walking.’ He further added that 10 minutes of walking burns 40 calories.

Fostering a desire for walking is important. The mindset of ‘greed for walking’ is essential, preventing a sedentary lifestyle. With walking, whatever steps a person takes are the foundation of fitness. It’s the baseline activity to stay in movement at least once a day.

ALSO READ: Study reveals walking reduces depression risk: Find out how much your daily step count helps

Exercise four to five days a week

He divided exercise into two categories, strength training for toning muscles and endurance training for burning calories.

He said, “Two to three days of strength, two to three days of endurance. With respect to strength, any program, any equipment doesn’t matter. Just make sure you stimulate those muscles and for endurance, you can run, cycle, swim, jump, dance… just get your heart rate up, that’s all that matters.”

Maximise lean protein and vegetables in every meal

It’s a no-brainer that every meal should be balanced. The coach pointed out that every single meal majorly should be filled with lean protein and vegetables, regardless of where one resides.

Lean protein is low in calories and has a high concentration of protein. It helps build muscles. Whereas veggies are packed with essential nutrients like antioxidants, vitamins, and fibres, supporting overall nutritional requirements.

ALSO READ: Not losing weight despite strict diet and workout? This common habit may be the culprit

Minimise sweet and fried food

Cutting back on sweet and fried food goes without saying. But Raj Gupta reminded one doesn’t have to completely eliminate. He reiterated that they should just be minimised.

Optimise starch

He said, “Optimise starch consumption because starch is essentially energy without nutrients. So if you’re active have more. if you’re not active, have less.” Starch is a carbohydrate, found in foods like rice, potatoes, bread, and pasta.

Don’t overeat

Overeating is one of the biggest challenges for weight loss. It can be a setback, ruining all the hardwork. Even Raj Gupta highlighted this issue and said, “Irrespective of where you eat, when you eat, what you eat, don’t overeat. And if weight loss is your goal, make sure you undereat by a tiny bit.” He hinted towards a moderate calorie deficit diet for those who wish to shed weight.

Adequate sleep

Adequate sleep is the pillar of good health. For weight loss as well, sleep is important. Raj Gupta advised that one should sleep as much as one needs to feel refreshed the next day. Often sleep is quantified with a number. But this is personal and may vary from person to person. Addressing this, Raj explained that adequate sleep to feel refreshed next day for one person can be 8 hours, for another 6 hours.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.