The 377th original article
To be honest, when I saw the conclusion of this study, I was even more determined to buy a sewing machine. When I retire, earning money and maintaining health will be completed at the same time, wonderful!
How do you say that sentence?
—Everyone who shakes his legs has a sewing machine in his heart.
Yes, this exercise that can be done while sitting, does not require any auxiliary equipment, and doubles the fat metabolism while chasing the show and swiping the phone, is:
Shake your legs
However, this little fat-reducing action is not the kind of shivering that everyone sees most often in the bus/subway/train, and it is also the most disgusting, which makes the anxiety of bystanders infinitely escalated. Shake the legs, but keep the toes on the ground, lift the heels completely and then lower them, fully mobilizing the “lift-back heels” style of our calf soleus muscles.
Don’t underestimate this lift and fall, recently published in the Cell sub-journal iScience, research from the research team of Professor Marc Hamilton of the University of Houston, USA shows that this kind of heel lift-back By activating the soleus muscle on the back of the calf, it can not only increase the local oxidative metabolism level by 2-3 times, but even double the oxidation level of fat and carbohydrates in the whole body, thereby improving lipid metabolism and glucose metabolism. Help people use sedentary time to consume a lot of energy, control weight, prevent and improve metabolic problems such as overweight/obesity and diabetes.
It’s really good news for lazy people and office workers!
In other words, how can these two small soleus muscles, which only account for about 1% of the human body weight, have such a great effect? Will shaking your legs to lose weight will make your calf cramp? Let’s take a look at this research by Professor Hamilton.
1️⃣ About the soleus
As shown in the figure, the flat muscle that extends from the knee to the heel is the soleus muscle. As the name suggests, the shape is just like a flounder, flat and flat, and its appearance is unremarkable.
As the saying goes, people don’t look good. Although the soleus muscle does not look strong, it is one of the main muscles that maintains the uprightness of the human body. Whether we stand, walk, run, or jump, we use the soleus muscle.
As we all know, exercise uses muscles and, as a result, expends energy. However, muscles require very little energy at rest. For people with normal glucose metabolism, when sitting still, the energy consumed by the whole body skeletal muscle only accounts for 15% of the postprandial glucose oxidation energy. Therefore, if you can use your muscles during sitting, it will undoubtedly help increase energy expenditure and weight loss, especially slow-twitch fibers with high aerobic oxidative capacity, which have slow contraction speed, low contraction force, but long duration , The metabolic characteristics of less fatigue. Slow-twitch fibers are 4 times more capable of oxidizing fat than fast-twitch fibers.
The soleus muscle is mainly composed of type I slow-twitch fibers, and its proportion of slow-twitch fibers is the highest among similar muscles in the human body (there are 37 slow-twitch muscles in the human body) muscles). Animal experiments confirmed that the soleus muscle can mobilize more blood triglycerides and blood sugar than other muscles in the legs. However, when we walk, the soleus depletes glycogen at the same rate as other muscles in the leg. This is why Professor Hamilton studied the energy consumption of the soleus muscle in a sitting position.
2️⃣ About this study
So, the research team recruited 25 volunteers with similar gender, age, BMI, daily activity level, and average daily sedentary time of 10.7 (±2.1) hours, and gave them Designed a little movement: Flounder Push-Up (SPU for short). The method is very simple (as shown in the figure below), just keep the toes on the ground at all times: lift the heel – drop the heel – lift the heel – drop the heel – lift the heel…
When the heel is lifted to the limit, you can feel the tension and stretch of the calf muscles, and then you will relax voluntarily, and the heel will naturally fall back to the ground. In this way, even if you have completed an SPU. Is it super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super super Simple!
These participants, thus accumulating “leg shaking” for 270 minutes (with no more than 4 minutes of rest in between):
Total body energy expenditure increased by 118.28%;
The level of carbohydrate oxidation in the body increased by 108.3-195.8%;
The content of triglycerides (VLDL-TG) in very low density lipoprotein particles in vivo was significantly decreased;
3 hours after a 75g oral glucose tolerance test (OGTT), blood glucose fluctuations were improved by 52%, mean insulin requirements were reduced by 60%, and insulin declines persisted for more than 3 hours. That is, SPU contraction can improve glucose tolerance and reduce the occurrence of postprandial hyperinsulinemia.
Of course, the entire research design is actually very sophisticated and complex, and the research process includes a large amount of basic data collection (such as body composition, blood biochemistry, OGTT, body oxygen consumption on preparation days and Local oxygen consumption, etc.), various standardized operations before and after the test (such as exercise, dietary calorie and nutrient ratio, test equipment, etc.), and various laboratory tests after the test, etc.
Also, you might ask: The cumulative time the participants did SPU was 4.5 hours! Don’t they get cramps? In fact, the slow-twitch fibers in the soleus muscle are just that powerful—not easy to tire out. None of the participants experienced cramps, critical pain, muscle soreness, fatigue, or other adverse effects.
So what are you waiting for?
“Halibut Push-Up” is simply a martial arts recipe tailor-made for you who sit in a chair every day and daydream about being “thin”. So that you don’t need to run or lift iron, sitting can double the fat metabolism and carbohydrate oxidation, reduce fat and weight, and stay away from the risk of cardiovascular disease, diabetes, metabolic disease and death caused by sedentary.
Two words: Perfect!
Shaking your legs is good, but it can easily disturb your neighbors. It is recommended to standardize the leg shaking as shown in the tutorial, instead of the deadly trembling that makes the adjacent table want to cut off your legs like the picture below… Don’t say I didn’t warn you~
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(The picture used in the text comes from the Internet)
So humble and broken thoughts
Did you gain three pounds during the festive season?
Liu Suiqian: Australian DAA Certified Registered Practical Dietitian (APD), Chinese Nutrition Society Certified Registered Dietitian, Australian DAA and China Nutrition Member of the Society, Master of Clinical Nutrition (MND) at the University of Sydney, and holds a postgraduate certificate in Pediatric Nutrition at Boston University School of Medicine, clinical nutritionist, science worker, and member of the China Health Promotion Foundation’s expert group for maternal health care activities , Member of the Nutrition Management Expert Committee of Beijing Health Management Association, and Expert Member of the Infant Complementary Food Professional Committee of China Nutrition and Health Food Association. He is a translation committee member of translations such as “Krause Nutritional Diagnosis and Treatment”, and a nutrition columnist for many magazines and media. He has edited five sets of maternal and infant books, and authored the book “7 Lessons of Baby Feeding, Say Goodbye to Anxiety and Start with Food Education”. In the past ten years, in the face of clinical elderly, young and pregnant patients, we have determined that disease prevention and psychological support are the direction for doctors to help and heal – the road to popular science, we work together.
Personal WeChat Official Account Platform: Liu_suiqian
Marc T. Hamilton et al, A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation. iScience. 2022 Sep 16; 25(9): 104869.