March 1, 2012, by Simon Butt
Exercise assumptions challenged by science
In the office we have been talking about Tuesday night’s BBC Two programme Horizon: The Truth About Exercise.
“Did you know you can get away with doing just three minutes of exercise a week?”
(Cue frowns and disbelief from those who spend hours running or sweating in the gym and glints of hope from the rest who currently do no exercise…)
But this is not three minutes of any old exercise – it’s HIIT: High-Intensity Interval Training; just one of the ways of staying fit and healthy based on more accurate scientific insight investigated by Horizon presenter, health journalist Michael Mosley.
Intense bursts in Nottingham’s labs
Mosley became a human guinea pig throughout the making of the programme (and beyond) to test some of the latest science underpinning what we understand about exercise and fitness. Much of his programme was filmed in the labs of Prof Paul Greenhaff here at The University of Nottingham.
Among the many research programmes metabolic physiology expert Paul is engaged in, he collaborates with Prof James Timmons from the University of Birmingham, who is Principal Coordinator of the EU-funded Metapredict project.
Jamie completed his PhD in muscle physiology and metabolism with Paul Greenhaff at The University of Nottingham in May 1996 and, after working in industry and academia, is now Chair of Ageing Biology at Birmingham.
Two key sequences in this week’s programme were filmed in Paul’s labs because Nottingham is a main UK centre executing HIIT training in overweight, middle-aged people on which genomic based predictors will be developed.
Metapredict
Metapredict’s collaborators are seeking to “identify molecular biomarkers for response to exercise training, so that individualised lifestyle strategies can be developed to fight or prevent metabolic diseases such as obesity, diabetes and cardiovascular disease”.
The project combines systems biology, physiology, metabolomics, and DNA and RNA analysis to develop personalised medicine strategies. It will establish diagnostics that can predict the long term consequences of insulin resistance on muscle ageing.
One of the revelations for host Michael Mosley in the Horizon episode is that the HIT exercise regime over four weeks improved his insulin sensitivity by a remarkable 24%. However, the gene tests he had taken accurately predicted that his aerobic fitness would not improve at all – he is one of 20% of the population pre-determined to be ‘non-responders’ for cardiovascular fitness. (At the other end of the spectrum, around 15% of people are ‘super-responders’.)
Metapredict includes participants from the Universities of Birmingham and Nottingham, the Karolinska Institute in Sweden, and other top institutions worldwide. Since the Horizon programme was publicised, the team has “inundated” with people wanting to volunteer for MetaPredict!
Effects in ageing
Personalised exercise and health protection strategies are central to Jamie’s work and to that of Paul Greenhaff, who is also Deputy Director of the new MRC-ARUK Centre for Musculoskeletal Ageing run jointly by the Universities of Birmingham and Nottingham. Its Director is Birmingham’s Professor Janet Lord. These two universities are currently celebrating the first anniversary of their landmark institutional collaboration.
The team will spend the next five years investigating why musculoskeletal tissue metabolism, function and mass decline with age and will explore the risk factors and biological events involved in these processes. They also want to find out how diet and exercise interventions may offset this deterioration.
Other research with colleagues Prof Michael Rennie, Dr Philip Atherton, Dr Ken Smith and others at Nottingham, discovered several years ago that muscle protein metabolism during feeding is blunted with age but that weight training may “rejuvenate” muscle blood flow and help retain muscle for older people. This BBSRC-funded research is currently being extended to investigate the added burden of obesity on muscle mass regulation and insulin resistance in ageing.
Paul has also worked on some of the side-effects of the statins most commonly prescribed to lower cholesterol in older people. These have been found to cause loss of muscle mass and premature fatigue, especially in older people.
The future of exercise?
So this week’s programme – which also advocated exercise before eating to help break down fat and not sitting still for more than an hour (“Chairs kill!”) – should make us think, and link science more carefully to the decisions we make about what we eat, whether/when we exercise, and the exercise we do to stay fit and healthy.
Paul Greenhaff and his Nottingham colleagues leads the advance of sports nutrition in other ways based on new scientific evidence that could help the ‘super-responders’ among us to achieve dramatic benefits.
Last year he and his team discovered that a naturally occurring nutrient, L-carnitine, when combined in a particular way with carbohydrate and exercise over six months, delivers significant performance improvements. Now they have created a supplement for elite athletes which is already being used in training for top sports events.
Better understanding of how nutrients, exercise and metabolism work together to help our bodies stay healthier and work more effectively promises a fitter future.
Please would you advise how I can find detailed information on HIIT i.e. the machine required, the training programme, etc.
Hello Trevor. Horizon presenter Michael Mosley has been giving details of his exercise programme via his Twitter feed @DrMichaelMosley. Yesterday he wrote:
“the regime consists of 90 secs warm up, 20 secs flat out, 2 mins gentle peddle, 20 secs flat out, 2 mins gentle, fin flat out”
Michael’s news article accompanying the Horizon documentary http://www.bbc.co.uk/news/health-17177251 gives some useful links to more about HIIT and MetaPredict, http://metapredict.eu, the project to link genetic predictors to tailored health and fitness programmes that Prof Jamie Timmons coordinates.
It looks to me as if he used an ordinary exercise bike, but other forms of high-intensity exercise may work too. I hope this helps.
Simon
Dear Simon,
Could you clarify whether there are ever any insulin sensitivity “non-responders”? Thank you.
If anyone wants further information on this study then please refer to the website: http://www.metapredict.eu
I have had high blood pressure for some time and take 1 daily amlopodine tablet to control it. Since Michael Mosley showed HIT on Horizon I have been doing HITs in the same way he did – on an exercise bike. But about 5-6 weeks into doing HITs I noticed my blood pressure dropping. My sistolic never went below 120 before and my diastolic stayed diligently above 80, however, now my sistolic regularly shows between 99-110 and my lowest diastolic is now 67. My health centre thought it might be a fault on my BP monitor and lent me one of theirs – but the results are the same intermittent low showings. My question is am I right in linking HIT to the reduction in my blood pressure? HIT is the only change to my lifestyle over the period so I can’t think of anything else it might be. Your comments will be very welcome.
I watched your show the other night on the 3 min exercise each week.
I am 65 and would like to try it. Is this suitable for most people o would you need a DNA test first.
I live in Western Australia
Cheers Mal
I love the near last line “now they have created a supplement”. Another “university study” so massively conflicted.
Interesting that the RxList states: “Likely Ineffective for… Improving athletic ability.” – this as opposed to the category: “Insufficient Evidence to Rate Effectiveness for…”. Does anyone know anymore where the boundary is beytween “science” and “commerce”? Is there one?? It seems to me that science and academia have become subsidiaries answering to Chief Marketing Officers.
Hi, is it possible to be tested to see which category of “responsiveness to exercise” I am? If so, how?
Thanks!
Just watched horizon and was amazed as I am a 38 year old man who has exercised on and off for years. If you ever need a volunteer please let me know would love to help.
maybe you could charge for the genetic test. I would love to find out what kind of responder I am and what excercise regime would be most beneficial
And if would improve my spelling of exercise
Can you tell me if there are any studies taking place in Australia ? I would also like to be involved in this
stewart_46@yahoo.com.au
There doesn’t seem to be anyone responding to the forum, but here goes… Will HIIT really help lose weight or just maintain per some of the forums on this subject? Also, it would be helpful to tell us which is the best type of exercise bike to purchase. I’m looking to buy one now, but don’t want to buy the wrong thing.
Hello,
is it possible to be genetically tested to see which category of “responsiveness to exercise” I am? If so, how?
Thank you for an answer.
We have just conducted a 12 week experiment with resistance training under hypoxic conditions. It seems there is an additional stimulus for muscular hypertrophy, as GH, Testosterone nad IGF-! are significantly eleveted. Do you have any data related to resistance training in hypoxia