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Get Vertical!

Woman running at sunset

Get vertical, people. With your aerobic exercise, that is.

In a newer study, researchers have determined that aerobic exercise which includes the body’s vertical movements can suppress the appetite and cravings for unhealthy fatty foods. The report, published in the journal Appetite, pointed out that exercises involving up and down bodyweight movements lead to what they call “gut disturbance.” It’s a good kind of gut disturbance, though, because it affects hormones such as ghrelin, a hormone the body releases when it’s hungry.

Past studies have suggested that running, in fact, suppresses hunger more than cycling does. However, this study indicates that jumping rope suppresses hunger even more than running does, although running is effective, too. Jumping rope and running, by the way, are also weight-bearing exercises, which can be an added bonus for increased bone health, muscle toning and more.

This particular study, however, compared the level of hunger in men who jumped rope to the level of hunger of men who cycled. The study’s findings were interesting overall, but the researchers’ observations during certain intervals of the study were downright fascinating.

Here's what happened. The scientists tested 15 healthy men with an average age of 24, and had them, on non-consecutive days, jump rope for 30 minutes, exercise on a stationary bike or to rest. Using a number of checkpoints during and after workouts, the researchers measured the men’s levels of appetite hormones as well as questioning the men about how hungry they were or how much they craved unhealthy foods.

What the researchers found out was that those who jumped rope and cycled felt less hungry than those who had controlled rest, of course, but the researchers say that jumping rope led to even more “gut disturbance” and can stimulate even greater appetite suppression.

Additionally, the researchers observed that these appetite-suppressing effects lasted even after 15 minutes. It’s what happened after 25 minutes into their exercise that told the real tale, however. After 25 minutes, those who jumped rope felt less hungry than those who cycled. Along those same lines, all of those who exercised had fewer cravings for unhealthy fatty foods, but those who jumped rope had even fewer unhealthy fatty food cravings.

After seeing those results, the researchers determined that cycling, but not jumping rope, resulted in more hunger, although the level of gut hormones were not markedly different between the two.

Overall, the researchers came to the conclusion that aerobic exercise, including running and cycling, but especially jumping rope, can result in less hunger and in regulating people’s cravings for unhealthy fatty foods.

So, get vertical with your aerobic exercise. It could be just what you need to add to your weight management plan.  


This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.

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