Exercise Overview

You need two forms of exercise on a regular basis:

1. Aerobic Exercise: Such as running, walking, swimming, treadmill - is necessary for cardiovascular fitness and as the name 'aerobic' suggests, utilizes oxygen for the energy required for muscle contraction and movement.
2. Anaerobic Exercise: This is strength training or weight training where heavy weights are used in an anaerobic state [lack of oxygen] which call into play the type-II muscle fibres for muscle growth and strength.

The NutriDesk approach: Is to combine both with innovative stragegies that will be unlocked within a purchased diet. When you register and purchase a diet, simply go to the Special Access button of the My NutriDesk panel which will come into view after registration.

Muscle fibre types and properties.

• Just have a close look at the properties of Type-I muscle fibres - this is the muscle fibre of active people and the type you want to target to keep yourself lean and healthy. The exercise routines designed by an expert will be available to you when you purchase any diet. These routines are designed to increase Type-I muscle fibres and boost metabolic rate even at rest!
• Can muscle fibres change by exercise? A great deal of research exists to show that training can recruit different fibres depending upon the type of training being undertaken. This is an adaptive response of the muscle to the predominant activity experienced by that muscle.
• If you are reasonably sedentary [inactive], your fibre mix changes from Type-I to Type IIb. Ironically these Type-IIb fibres have the greatest potential to grow [hypertrophy] but only with great effort and high loads [weight].

Fibre Type	Type I Fibres [Aerobic Type]	Type II Fibres        [Sedentary Adult1]
Fibres Often Called	Slow Twitch [ST]	Fast  Twitch [FT]
Contraction Time	Slow	Very Fast
Recruited by Exercise	Low-Mod intensity	High Intensity/High Load
Can resist fatigue	High resistance [Endurance]	Fatigues Fast
Main Activity	Aerobic	Short-term, anaerobic activity
Duration	Activity for hours	< 1 minute. Burst of strength
Force	Low	Very High [powerful contraction]
Mitochondria	High Concentration	Low Concentration
Fat Burning Capacity	Very High	Very Low
Energy Source	Oxidative Phosphorylation	Anaerobic Glycolysis
Main storage fuel	Fats [triglycerides]  also glucose, protein	Creatine phosphate, muscle glycogen
Fibre Diameter	Small	Large
Hypertrophy Potential [to make larger]	Low	Very High             [with heavy loads]
Colour	Red: High Myoglobin. High capillary number	White
Insulin Resistance	Less Likely2	More Likely

What would we like you to do?

• It is important to do both aerobic and weight training
• Myth: If you lift weights you will get very large muscles. For one thing it is very difficult indeed to build the large muscles like a body-builider if you are using light weights.These individuals lift very heavy weights to target the Type-IIb muscle fibres and know exactly what they are doing in terms of training routines and nutrition. These exercises devised for NutriDesk will help you to tone up and burn off fat to maintain or lose weight and are designed for the majority of people to do easily.
• We don't want you to lift heavy weights - we want you to use light weights [approximately 2 kg dumbells or kettleballs] but to use higher repetitions [30 - 50 reps per exercise]
• By doing this you will be converting Type-II fibres into Type-I fibres which are fat oxidizing [burning] fibres. The mitochondria are the key players here. Increasing Type-I fibres means that there will be energy hungry mitochondria which are the organelles in cells that create energy from food. In other words you will be burning off energy even at rest due to these tiny energy factories.

Purchase a particular diet to unlock the exercise portal?

Once you register and purchase a diet, you will have a set of exercises and professional tips and guidlines by a qualified exercise physiologist Mr Brendan Cummins an honours graduate in Exercise Phisiology who works in Sydney and can also create personalized training programs for you if you have specific requirements.

Go to the 'My NutriDesk' panel and to 'Special Access' and your privileged resources will be available for you to view.

References:

1. Altered Skeletal Muscle Fiber Composition and Size Precede Whole-Body Insulin Resistance in Young Men with Low Birth Weight
J. Clin. Endocrinol. Metab., Apr 2007; 92: 1530 - 1534.

2. Lillioja S, Young AA, Culter CL, Ivy JL, Abbott WG, Zawadzki JK, Yki-Jarvinen H, Christin L, Secomb TW, Bogardus C 1987 Skeletal muscle capillary density and fiber type are possible determinants of in vivo insulin resistance in man. J Clin Invest 80:415–424