Exercise Self-Experimentation

[edwardandtubs]

I've had to avoid exercise for the past few months due to an injury and thought this would be a great opportunity to experiment on how much I benefit from exercise. I read a report that some people benefit a lot but others don't benefit at all from exercise. So, I want to have tests done to measure things like my cardiovascular condition, insulin resistance and other health markers, then get regular exercise for say 3 months and have the test done again at the end. Can anyone recommend what tests to get done and where to get them done? I don't want to go to an international hospital and pay thousands of baht to have someone stick their finger up my bum and give me unnecessary X-rays. I know I'm already healthy I just want to see if exercise makes me even healthier.

[Sheryl]

You do not have to buy check-up packages, all of the various hospitals also allow you to have selected tests done an an "a la carte" b asis.

You's want a lipid panel (HDL, LDL cholesterol, triglycerides) and a fasting glucose, and a stress test.

[tropo]

I don't believe there's a single person that won't benefit from exercise. If you're referring to that BBC documentary about genetic factors determining that some people don't get improvement in VO2 max from exercise, then you need to view it again because you've misunderstood some concepts.

IMO the documentary was misleading and detrimental to the community because people such as yourself are running around thinking that some people won't benefit from exercise, giving people an excuse not to exercise.

If anyone would like to discuss specific aspects of that documentary, feel free.

If I take a long break from exercise (several months or more) and start again, just for starters I can see quick improvement in these:

1. Resting heart rate (lower).

2. Blood pressure (lower).

3. Insulin sensitivity (I test BG often). Improvements (lowering) in HbA1c, FBS and post prandial BG.

4. Improved mobility (joints feel loser).

5. Obvious fitness improvement - heart rate response to exercise. (can perform more at a lower heart rate).

6. More energy.

7. Body appearance improves (more muscle, less fat, smaller waist).

8. A general improved sense of well-being.

9. Improved appetite and motivation to eat healthier.

10. Better sleep.

11. Clearer thinking.

12. Less time to post on Thaivisa.

This is without going to a lab.

[tropo]

This is without going to a lab.

Just a small correction to the above: I need to have HbA1c tested by a lab, although home testing A1c kits are now available.

[edwardandtubs]

Thanks for the suggestions. I'll do those tests suggested by Sheryl.

I did see that BBC documentary but I've also seen other studies that also conclude some people don't benefit at all from exercise. I have noticed my resting heart rate falls while I'm getting regular exercise but that's about it. I don't see any of the benefits you mention and I seem to be more prone to catching colds while exercising regularly so it's worth testing whether I do actually benefit rather than rely on one-size-fits-all health advice from government doctors.

[robblok]

If you read a bit then you see that the article says you might not benefit because your not doing it right or because your not eating right. Diet is real important if you want to make any progress. Its not all genetics (also said in the article) it also stems from not eating good and not doing the right thing for your body.

[glbv]

I have to agree with robblok here, i have never met someone in my life who doesn't improve from exercising. Of course everyones genetics determine how well their body performs, but thats not to say if you run every day you wont be able to go farther faster, or lift every day lift heavier and heavier.

Ive never every heard of someone suggesting this maybe the case and if there are any case studies or scientific journals id love to read them.

[tropo]

If you read a bit then you see that the article says you might not benefit because your not doing it right or because your not eating right. Diet is real important if you want to make any progress. Its not all genetics (also said in the article) it also stems from not eating good and not doing the right thing for your body.

That was the main problem with the BBC Documentary experiment where the exercise they suggested was a ridiculous 3 minutes per week of "high intensity" for a month. I put high intensity in parenthesis because there was no way of testing if it was high intensity or not other than the exerciser wriggling around in poor form on a stationary bike looking like he was working hard. Absolutely pathetic!

Rather than admit the exercise program was a dismal failure they want to blame it on genetics.

If the OP gets no benefit from the exercise he has done - he needs to revamp his program rather than believe genetics have doomed him to failure.

Apart from that, even the BBC documentary makes comment that there is more to exercise benefits than an increase in VO2 max.

[tropo]

I have to agree with robblok here, i have never met someone in my life who doesn't improve from exercising. Of course everyones genetics determine how well their body performs, but thats not to say if you run every day you wont be able to go farther faster, or lift every day lift heavier and heavier.

Ive never every heard of someone suggesting this maybe the case and if there are any case studies or scientific journals id love to read them.

Although the ultimate level of performance will be genetically determined (at an elite competitive level), there are very few people who have come even close to maximising their genetic potential. In most cases the limiting factors are the exercise program and nutrition. Too many people want to blame genetics.

[Neha]

I hate articles like this. I think people are better off not looking at "scientific journalism" at all because journalists misinterpret and don't investigate fully, just poop out whatever little understanding they have of the science in the original study. If you want the original study, it's usually linked in the journalistic article. (or here if you are lazy hehe: http://www.ncbi.nlm.nih.gov/pubmed/20689460)

"

There were no significant correlations between the training responses in VO2peak and MVC in the E, S, or especially in the ES group, suggesting that the same subjects did not systematically increase both aerobic capacity and maximal strength."

Yup they did not increase VO2max or joint mobility but that means absolutely nothing, because that was their only "marker" for whether or not exercise helps. They did not test for insulin sensitivity, immune response, cholesterol lowering effects or any other host of benefits. Rather they tested for things like - will your endurance become better and will you become more flexible/strong. THATS IT! hahha! And of course it didn't become that much better! Know why? They made all the subjects exercise only twice a week!! And who knows what kind of exercise they did? They say strength training but how much weight etc is not in the abstract.

It doesn't mean it won't benefit you in the host of other ways. And i

t certainly does not mean that exercise will give you a cold!! Here is what I would do if I was in your place:

1. Get those tests that Sheryl or tropo said so you can compare the results 3-6 months later.

2. Exercise regularly - not just twice a week! If you are doing strength training and have a "rest day", go for a walk or swim.

3. Eat home cooked meals and unprocessed food as much as possible and have lots of protein. (I suppose you don't have to change your diet if you are controlling for it)

4. Last but not least - don't exercise in a room with fans pointed directly at you! If you are running outside and it's windy, just wipe yourself often. This might be why you're getting the cold. Warm up and cool down properly. Don't do some high intensity exercise then melt into the bed! walk around for a couple of minutes, make sure your heart rate comes down, then sit. Take your time before you go into an airconditioned room.

All the best!