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Medium Intensity Interval Training (MIIT) Increases Fitness of Overweight Sedentary Women Slower, But Eventually Just As Effectively as HIIT. Neither Cuts Fat / Body Weight

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It does not always have to be "all out", but 70% is probably the minimum for intervals - esp. for the non-obese. If you know all SuppVersity articles by heart, the name Astorino may ring a bell. I mentioned a previous study by Todd A. Astorino in my 2012 article "Are You Still Burning Calories or Already Losing Fat? Study Shows: 5x15 Min HIIT Reduce Body Fat & Improve Fitness Twice as Effectively as 5x40min of Classic Cardio" ( read more ). In their most recent study, the researchers from the Department of Kinesiology at the California State University took another look at HIIT exercise for the average female US citizen, to be precise. And the observation they made is actually quite astonishing. MIIT vs. HIIT: Can both be equally effective? In this group of healthy sedentary (<1h/week of regular physical activity) women (n=30; age 18-40; BMI >35kg/m²) it did effectively not make a difference, whether the participants trained at a high or medium int...
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1.200 IU Vitamin D Won't Raise 25OH-D Levels Enough to See Beneficial Effects on Markers of Cardiovascular Health

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In the course of the last weeks, I have refrained from posting each of the 1001 studies on vitamin D that appear in the myriad of medical magazines each month. It is simply too much, mostly very irrelevant information. A recent study by Maki et al. ( Maki. 2011 ) is yet interesting insofar, as it provides some insight into the amounts of supplemental vitamin D one would probably need to see some cardiovascular benefits. After supplementing the diets of their subjects with either a standard multi-vitamin or the multi-vitamin + 1,200IU of vitamin D for 8 weeks, the researcers measured serum 25-hydroxyvitamin D [25(OH)D] and high-density lipoprotein cholesterol (HDL-C) in subjects with high waist circumference and found: There was a significant difference in mean change for 25(OH)D between the MVM and MVM+D treatment groups ( − 1.2 ± 2.5 nmol/l vs. 11.7 ± 3.0 nmol/l, respectively; P  = 0.003). Vitamin D 1,200 IU/day did not inc...
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Opposing Effects of Resveratrol Depend on Dosage

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While the hype about resveratrol appears to be over, it is still one of the cornerstones of many people seeking to improve health or promote longevity. If you belong to this group of people, you might find it interesting that without proper dosing, resveratrol may in fact do the exact opposite of what you were paying for. A recent review published in Human and Experimental Toxicology ( Calabrese. 2010 ) summarizes the literature as follows: The current assessment indicates that low concentrations of resveratrol can be potentially beneficial or harmful , depending on the endpoint of interest. The data suggest that low doses of resveratrol would have the capacity to increase the risk of tumor development of a number of organs based on its capacity to enhance cell proliferation in multiple human tumor cell lines. In contrast, a strong case can be made that low doses of resveratrol can be significantly cardio-protective . It is likely that these general conditions could occur simul...
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