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General Health & Fitness
Workouts & Routines
Lifting weights and duration of effects on glucose metabolism?
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<blockquote data-quote="BigTex" data-source="post: 220897" data-attributes="member: 43589"><p>As you understand, type II muscle fibers are very dependent on glycogen for ATP (energy) production. The glycogen we eat in the form of carbohydrates are stored in the body specifically for the use in muscles. We can store anywhere from 500 - 1200mg of glycogen in the liver and muscles. So naturally if you consume carbohydrate after you train, this will be used to replace the muscle glycogen stores.</p><p></p><p>So when we exercise, insulin levels begin to fall, the opposing hormone, glucagon, is released. Glucagon stimulates the liver to release some of its stored glycogen into the blood to maintain blood sugar levels. This continues until the glycogen store in the liver and muscle are used. This is very dependent on duration and intensity. So a very intense workout with weights for 90-90 minutes could very easily deplete glycogen stores. Of course these stores will remain depleted until you consume more carbohydrates. Most of the carbohydrate you eat after you train will quickly be converted to glycogen and stored in the muscle to refill your stores.</p><p></p><p>So hopefully to answer your question, a single bout of moderate intensity exercise can increase glucose uptake by at least 40% (1). The benefits of exercise diminish rather quickly, however, as the effects generally dissipate within 48 to 72 h of the last exercise session (2).</p><p></p><p>1. Ross R. Does Exercise Without Weight Loss Improve Insulin Sensitivity. Diabetes Care. 2003;26(3):944–45.</p><p></p><p>2. King DS, Baldus PJ, Sharp RL, Kesl LD, Feltmeyer TL, Riddle MS: Time course for exercise-induced alterations in insulin action and glucose tolerance in middle-aged people. J Appl Physiol 78:17–22, 1995</p></blockquote><p></p>
[QUOTE="BigTex, post: 220897, member: 43589"] As you understand, type II muscle fibers are very dependent on glycogen for ATP (energy) production. The glycogen we eat in the form of carbohydrates are stored in the body specifically for the use in muscles. We can store anywhere from 500 - 1200mg of glycogen in the liver and muscles. So naturally if you consume carbohydrate after you train, this will be used to replace the muscle glycogen stores. So when we exercise, insulin levels begin to fall, the opposing hormone, glucagon, is released. Glucagon stimulates the liver to release some of its stored glycogen into the blood to maintain blood sugar levels. This continues until the glycogen store in the liver and muscle are used. This is very dependent on duration and intensity. So a very intense workout with weights for 90-90 minutes could very easily deplete glycogen stores. Of course these stores will remain depleted until you consume more carbohydrates. Most of the carbohydrate you eat after you train will quickly be converted to glycogen and stored in the muscle to refill your stores. So hopefully to answer your question, a single bout of moderate intensity exercise can increase glucose uptake by at least 40% (1). The benefits of exercise diminish rather quickly, however, as the effects generally dissipate within 48 to 72 h of the last exercise session (2). 1. Ross R. Does Exercise Without Weight Loss Improve Insulin Sensitivity. Diabetes Care. 2003;26(3):944–45. 2. King DS, Baldus PJ, Sharp RL, Kesl LD, Feltmeyer TL, Riddle MS: Time course for exercise-induced alterations in insulin action and glucose tolerance in middle-aged people. J Appl Physiol 78:17–22, 1995 [/QUOTE]
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General Health & Fitness
Workouts & Routines
Lifting weights and duration of effects on glucose metabolism?
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