Snack Your Way To Fitness With Exercise Snacks

Author

Erik Korem
March 15, 2024

Snack Your Way To Fitness With Exercise Snacks

In our fast-paced, meeting-filled lives, finding time for a full workout can feel like an impossible task. We've all had those days where we barely move, stuck in a cycle of appointments and deadlines. By the end of the day, we're left feeling sluggish and our mood takes a hit.

But what if there was a simple solution to staying active, even on the busiest of days? Enter: exercise snacks.

In a recent podcast episode, I dove into the fascinating world of exercise snacks and how these short bursts of activity, sprinkled throughout your day, could be the key to reaching your fitness goals and maintaining your well-being.

So, what exactly are exercise snacks? These mini-workouts typically last between 1 and 2 minutes and can be easily incorporated into your daily routine. The idea is to engage in these brief, intense bouts of movement multiple times a day, rather than trying to carve out a full hour for a traditional workout. For those who spend long periods of time sitting or have limited opportunities to move, exercise snacks can be a game-changer.

Here are a few of my favorite exercise snacks that you can try, each lasting 1-2 minutes:

→ 10 squats + 10 push-ups

→ Walk up and down a flight of stairs

→ Do a brisk walk around your office or home

The key is to get your heart rate up and prioritize consistency over perfection. Aim for 4-6 exercise snacks per day, and remember that every little bit counts.

While exercise snacks shouldn't replace your regular workouts, they can be a lifeline on days when life gets in the way. These mini-movements help maintain your fitness momentum, boost your mood, and combat the negative effects of prolonged sitting.

So next time you find yourself stuck in back-to-back meetings or drowning in deadlines, remember that exercise snacks might just be the secret weapon you need to stay active and feel your best. Give them a try and see how they work for you!

Ginseng Supplementation: A Potential Boost for Exercise Recovery

Ginseng, a popular herbal supplement, is known for its adaptogenic properties. Adaptogens are natural substances that help the body adapt to stress and promote balance. Ginseng has been used for centuries in traditional medicine to enhance physical and mental well-being, and recent research suggests it may also aid in exercise recovery.

A systematic review published in the journal Nutrients examined the effects of ginseng supplementation on exercise-induced muscle damage in healthy adults. The review analyzed 12 randomized controlled trials comparing ginseng supplementation to placebo in individuals undergoing various types of exercise.

The studies used different types of ginseng, including American, Korean, and Panax ginseng, with dosages ranging from 5 mg to 2 g per day and supplementation periods lasting from 1 day to 8 weeks. The findings suggest that ginseng supplementation may help reduce muscle damage, decrease fatigue, enhance muscle regeneration, and lower perceived exertion. These benefits could potentially lead to improved performance and reduced risk of injury.

One paper that caught my attention was a double-blind intervention with randomized crossover groups taking red ginseng. Subjects underwent a biopsy before, immediately after, and 3 h after performing cycling at 70% VO₂Max…this is not fun for the subject!

The experimental group attenuated the glutathione response, as well as improved satellite cell replenishment and transient myogenic induction response. This means that:

  • Glutathione is a critical antioxidant in cells, protecting them from oxidative damage that can occur during intense physical exercise. This means their muscles were better protected against the damage caused by free radicals produced during exercise, potentially leading to improved recovery times and reduced muscle fatigue.

  • Satellite Cell Replenishment - Positive effect on the muscle's ability to repair itself after injury or strain, and enhance muscle growth and recovery post-exercise.

  • Myogenesis is the process of muscle tissue formation and regeneration. A transient myogenic induction response implies that red ginseng intake may temporarily enhance the body's ability to produce new muscle cells or fibers.

Pretty cool, right?

Here’s my hot take, if you want to take ginseng, knock yourself out. However, more research is needed to establish specific recommendations for optimal ginseng supplementation protocols.

In Case You Missed This Week's Blueprint Podcast Episodes...

Is our healthcare system designed to keep us sick? Board-certified physician, Dr. Leland Stillman, pulls back the curtain to expose how corporations profit by turning patients into perpetual “renters” of their own health. With 13+ years of clinical experience, Dr. Stillman reveals smarter solutions and also discusses how everyday choices about sun exposure, blue light, diet, social connection, and more influence wellness. In this episode, discover simple, sustainable tactics to become the best version of yourself.

If you are you struggling to stay active while working from home, “exercise snacks” might be the solution you've been looking for. In this episode, I dive into the science behind short bursts of activity throughout the day and how they can improve your health, focus, and energy levels. Learn the benefits of short 1 to 2 minute workouts in your daily routine.

Wearable technology (e.g., Apple Watch, Oura Ring, Fitbit, etc.) gives us incredible data, but without context this data is meaningless. In this episode, health and performance coach, Peter Tierney, reveals how to integrate subjective measures like mood, stress and motivation with wearable tech data to truly understand what’s going on in your body.

Yours in Wellness,

TELL YOUR FRIENDS. HELP ADAPTATION GROW.

Don't keep it to yourself, share Adaptation now.