Blood sugar control is very important for people with diabetes, and in this report we offer a very simple exercise that can help with that, and also help reduce blood fats.
Before going into detail, we emphasize that what we offer here is for guidance only and is not a treatment for diabetes, nor a substitute for seeing a doctor and taking treatment.
The exercise was presented by Dr. Mark Hamilton, professor of health and human performance at the University of Houston in the United States, in a study published last September in the magazine “iScience”.
The University of Houston said in a report on the study that this finding is groundbreaking.
How does this exercise lower blood sugar?
This technique moves a specific muscle in the body.
What is this muscle that, by moving it, can lower blood sugar?
The answer is the soleus muscle in your calf. Although it only makes up 1% of your body weight, it can do a lot to improve the metabolic health of the rest of your body if activated correctly.
And the soleus muscle is one of the 600 muscles in the human body, and it is the posterior leg muscle that runs from the bottom of the knee to the heel.
What is the requested exercise called?
This is called the soleus press. [soleus pushup (SPU)] Which effectively increases muscle metabolism for hours, even while sitting.
How effective is this exercise?
According to the study, exercise’s unique ability to maintain high oxidative metabolism to improve blood sugar regulation is more effective than all common methods currently being promoted as a solution, including aerobic exercise, weight loss and intermittent fasting.
What is oxidative metabolism?
Oxidative metabolism is the process by which oxygen is used to burn metabolites such as blood glucose or fat, but it depends in part on the immediate energy needs of the muscle while it is working.
different fuel mixture
“We never imagined this muscle would have this kind of ability,” Hamilton said. “It has always been inside our body, but no one has studied how it can be used to improve our health until now.”
“When the soleus muscle is properly activated, it can elevate local oxidative metabolism to high levels for hours, not just minutes, and it does so using a different fuel mix,” he added.
The soleus press activates the soleus muscle differently than when standing or walking.
The study revealed that there is a negligible contribution of glycogen in soleus nutrition. Instead of breaking it down, the sole can use other fuels such as blood sugar and fat. Normally, glycogen is the predominant type of carbohydrate that fuels exercising muscles.
He added: “The insole’s reliance on glycogen helps it to function effortlessly and stress-free for hours during this type of muscular activity, as there is a specific limit to muscular endurance due to the glycogen depletion.
When the soleus pump was tested, the whole body effects on blood chemistry included a 52% improvement in blood glucose (sugar).
The new approach to maintaining soleus muscle metabolism is also effective in doubling the normal rate of fat metabolism during the fasting period between meals, which lowers blood lipid levels.
Activation of the soleus muscle
Building on years of research, Hamilton and his colleagues developed the soleus press, which activates the soleus muscle differently from standing or walking. This exercise aims to increase oxygen consumption more than is possible with these other types of activities alone, while fighting fatigue.
How do you apply unique pressure?
In a seated position, feet flat on the ground and muscles relaxed, the heel is raised while the front of the foot remains in position.
When the heel reaches the peak of its range of motion, the foot is passively released downward. The goal is to simultaneously shorten the calf muscle, at a time when the soleus is normally activated by motor neurons.
While the solemn push-up may feel like walking (even if performed from a seated position), it’s quite the opposite, according to the researchers. When walking, the body is designed to reduce the amount of energy used due to the movement of the sole.
Hamilton’s method reverses the situation by having the sole use as much energy as possible over a long period of time.
“The sole pressure looks simple from the outside, but sometimes what we see with the naked eye isn’t everything,” Hamilton said. technique and experience.
But the researchers emphasize that this isn’t a new fitness tip or diet for this month, it’s a powerful physiological move that takes advantage of the sole’s unique characteristics.
Regardless of a person’s level of physical activity, excessive sitting has been shown to increase the risk of heart disease, diabetes, dementia, and more.
More than half of American adults and 80% of people over 65 suffer from metabolic problems caused by diabetes or prediabetes.
A low metabolic rate while sitting is especially troublesome for people at risk of developing age-related metabolic diseases such as metabolic syndrome and type 2 diabetes.
“The 600 muscles combined typically only contribute about 15% of whole-body oxidative metabolism within 3 hours of carbohydrate ingestion,” Hamilton added. “Despite the fact that soleus muscle represents only 1% of body weight, it is able to increase the metabolic rate during soleus pressure contractions to double, sometimes even triple, the oxidation of carbohydrates throughout the body.”
“We are not aware of any current or promising drug that can increase and sustain whole-body oxidative metabolism to such an extent,” he continued.
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