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<blockquote data-quote="Yorksman" data-source="post: 463836" data-attributes="member: 55568"><p>As Thommothebear states, it depends on what you want to do. You might just want to help your BG levels, or you may want to get fit, or you may want to lose weight or you may want to become a sportsman.</p><p></p><p>To simply improve your blood chemistry directly, any daily amount will do but a maximum of 1500 kcals per week, ie 220 per day will drop BG, VLDL and reduce de novo lipogenesis substantially. Less than that will still help but more than that won't help much directly. More than that and you are training for other things, eg cardio vascular fitness, weight loss etc.</p><p></p><p>I started off on a rower with 5 mins per day and worked upto 2 x 15 mins per day. I am now on 2 x 30 mins per day cycling and I'll be burning about 350 kcals, at least according to these fancy digital read outs. 2 x 20 mins per day is probably, for my size and weight, burning off 220 kcal per day. beyond that I don't get a direct benefit on my blood chemistry, though I do get an indirect benefit because of improvements elsewhere such as improved muscle insulin sensitivity. By direct benefit I mean that the exercise itself releases hormones which in turn trigger the production of various enzymes which act directly on the blood chemistry. But, the effect of these hormones drops off after 24 hours, so it really needs to be daily exercise, to keep it nicely topped up as it were. It does work. I was 5.5 when I had breakfast. Two hours later after porridge and 25 mins on the bike and I am 4.7. I'll do the same exercise late afternoon.</p></blockquote><p></p>
[QUOTE="Yorksman, post: 463836, member: 55568"] As Thommothebear states, it depends on what you want to do. You might just want to help your BG levels, or you may want to get fit, or you may want to lose weight or you may want to become a sportsman. To simply improve your blood chemistry directly, any daily amount will do but a maximum of 1500 kcals per week, ie 220 per day will drop BG, VLDL and reduce de novo lipogenesis substantially. Less than that will still help but more than that won't help much directly. More than that and you are training for other things, eg cardio vascular fitness, weight loss etc. I started off on a rower with 5 mins per day and worked upto 2 x 15 mins per day. I am now on 2 x 30 mins per day cycling and I'll be burning about 350 kcals, at least according to these fancy digital read outs. 2 x 20 mins per day is probably, for my size and weight, burning off 220 kcal per day. beyond that I don't get a direct benefit on my blood chemistry, though I do get an indirect benefit because of improvements elsewhere such as improved muscle insulin sensitivity. By direct benefit I mean that the exercise itself releases hormones which in turn trigger the production of various enzymes which act directly on the blood chemistry. But, the effect of these hormones drops off after 24 hours, so it really needs to be daily exercise, to keep it nicely topped up as it were. It does work. I was 5.5 when I had breakfast. Two hours later after porridge and 25 mins on the bike and I am 4.7. I'll do the same exercise late afternoon. [/QUOTE]
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