New research suggests that overweight women can exercise longer with better results if they cool the palms of their hands while they exercise. A 12-week trial showed that overweight women using a hand cooling device increased their exercising heart rate from 136 to 154 beats per minute; lost 2 inches off their waist, and lowered their blood pressure from 139/84 to 124/70. A non-cooling group experienced no substantial differences in any of these measurements even though they did the same amount of exercise.As we move into warmer months of the year and we begin more exercise out of doors, you may want to consider the results of this interesting research. Fat tissue is a highly effective insulator. This makes people who are overweight get too hot while they exercise and actually reduce the effectiveness of their exercise.
Professional athletes sometimes use hand-held cooling devices to lower their temperature during exercise. That prompted researchers at Stanford University School of Medicine to test a hand-cooling device on overweight women to help them with overheating and fatigue while they exercised. According to MSN Health,
"[Researchers] assigned the women to one of two groups: both held the cooling device in their palms, but only one group had cool water (60.8 degrees Fahrenheit) running through the device... The cooling group shaved more than five minutes off their time for the 1.5 mile treadmill test... Their exercising heart rate went up, too, 136 beats per minute to 154 beats per minute — a good thing. The cooling group also took more than two inches off their waist by end of the 12-week study. … Their blood pressure also went down, from 139/84 to 124/70. (Below 120/80 is the goal.) In contrast, the comparison group didn't show any substantial differences in any of the measures…" (MSN Health March 13, 2012)
The connection between staying cool and raising your metabolism
Dr. Joseph Mercola recently wrote about another research finding that helps explain why our metabolism speeds up when we're exposed to cold. The study showed that brown fat is activated by cold temperatures. In the study, "men burned more calories when cooled, and lost white fat, the kind that causes obesity" ("This Simple Hand Trick Helped Participants Melt Away Flab" www.mercola.com March 30 2012. Also Journal of Clinical Investigation 2012 Feb 1;122(2):486-9). This supported findings from previous research, which also found that cold temperatures can increase activity in your brown fat regions. In fact, cold-induced glucose uptake was increased by a factor of 15!
Other researchers found that brown fat actually behaves more like muscle than fat so. So whatever can be done to isolate and decrease white fat while maintaining brown fat, that would contribute to weight loss. (www.webmd.com/diet/news/20080820/brown-fat-new-key-to-weight-loss). Evidently exercising in cooler temperatures help this to happen.
Tim Ferriss, author of The Four-Hour Body, claims we can increase our fat burning by lowering the temperatures of our body. "… He saw people's metabolism boost by 20 percent in environments as mild as 60 degrees." (LiveStrong June 6, 2011) Ferris' theory is that when you cool your body, you're basically forcing it to burn many more calories by activating your brown fat.
Dr. Mercola suggested that we ease into Ferris' techniques by simply having more ice water, using ice packs to cool our muscles, and taking cooler showers.
ACTION STEPS:
1. Take advantage of cool weather this spring to try exercising in temperatures around 60 degrees. See if it makes a difference in how long and how intensely you are able exercise.
2. Try a wet towel, ice pack or other cooling device as you exercise.
3.Drink ice water, take cool showers and simply turn the temperature down a little to see how it helps speed up your metabolism and increases the effectiveness of your exercise.
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