Dr. Marc Hamilton, Developer of SPUs (Soleus Push Ups), teaches how to do them
ฝัง
- เผยแพร่เมื่อ 2 มี.ค. 2023
- This is the first introductory lesson for how to do the soleus push up (SPU) technique properly. It is part of a conference series in 2023 for physicians and their patients. However this is freely available, and everyone may use it to choose to improve metabolism anytime they are ordinarily sitting. Because a complete series of videos will be frequently added, we invite you to subscribe. Please feel free to "like" the video and/or leave your questions in the comments. Let us know what you would like to see more of in the future.
Links to our recent article (free of charge) to read on-line or download from Cell Press and the NIH National Library of Medicine:
doi.org/10.1016/j.isci.2022.1...
The new website is entitled www.soleusmetabolism.org
Everyone is highly encouraged to frequently visit the associated website for much more information that will be updated weekly.
Make sure to sign up for the free newsletter on the website linked above. There are dozens of links to excellent scientific articles (free of costs) that you can choose to read in the coming years, a way to contact us, and there will even be an interactive "journal club" to help doctors and patients alike more likely begin to critically evaluate the fascinating scientific discoveries about metabolism and healthy active living. - วิทยาศาสตร์และเทคโนโลยี
I actually enjoy this pushup. The first few times I experienced a rush of energy and I felt fantastic. My metabolism can use the boost. Thank you!
Dear “Search4Answers” (a thought provoking name), your kind of comment is insightful to learn more. Please do feel welcome to share with us by the “contact us” link in the website. The “rush of energy” and feelings of soleus activity that some people feel is worthy of studying. We live in a time where lethargy is seemingly intractable. It’s hard to study feelings. But maybe with millions of different kinds of people now doing SPUs all over the world, we and other researchers can start to learn the connections between elevated muscle metabolism and feeling better. One topic of research is to study volunteers doing SPUs at different times of day,to better understand biological mechanisms for how maintaining this type of muscle metabolism all day long improves energy levels.
@@marchamiltonphd Submitted. Thanks.
I also felt a calming and somewhat anxiety lower effect doing these when I felt a little amped up at one point, maybe from too much sugar
I’d encourage you and other people who do SPUs to be adventurous. The mind is complex with some potentially powerful responses to simultaneous muscular activity. The scientists may be years away from learning about all the mechanisms by which muscular activity like this impacts the brain. But this is where people can learn for themselves. One unique aspect of SPus is that we can now learn what effects can be realized by keeping your metabolism humming with a safe and subtle level over much of the day, (and day after day for specific effects only from chronic adaptations). SPUs are potentially accomplished in any mood state. For me personally, one of the many times I enjoy SPUs is when
tired after a long day and wishing to unwind. Sort of like the old school method of sitting on the front porch in a rocking chair, except better.
Dr Hamilton, I started doing the SPU some months ago. My work is in measuring ANS health through the movements of the diaphragm, I found that this results in a pretty large increase in the duration of the breath cycle. That of course relates also to heart rate and the ANS. More recently I have been measuring the impact of a standing SPU done to the music of The Prince of Egypt musical. This latest effort is showing fairly spectacular gains in terms of ANS health. I tried to email you about the breath side of things but did not receive a reply. In any case this is exciting work for which I am very grateful.
Thank you and please keep up with this valuable content
We will!
Thank you! As a pre-diabetic who is taking my health seriously, I have started doing this at my job where I sit for 12 hrs at night. I do these throughout the night
Stay committed. Every minute you put into yourself by keeping muscle metabolism elevated will be like a financial investment that creates compounding interest. Over 50% of all American adults and over 70% of elderly adults have pre diabetes or diabetes. The effects last a lifetime and impact everything from the brain to the heart down to your feet. SPUs are the first type of muscular activity specifically developed to improve human metabolism in multiple ways. Stay in touch via the website email if you wish more detailed information.
Have you noticed any change in your blood sugar levels?
Saw this first on Superhuman Radio with Carl Lanore and his interview with you Marc. Great stuff. I'm 62 and this is now part of my everyday maintenance.
Good for you. Sign up for the newsletter to receive help in making it part of your everyday routine. Key to this is as the months and years roll by, you can continue benefiting from a large amount of muscular activity with the soleus. People like yourself often say it’s on their calendar to do 365 days. With most of our other exercises that’s both physically excessive and/or practically too demanding. Share in the “contact us” section of the website the various similar positive thoughts as they evolve in your own mindset over the coming months.
Thank You.
You're welcome!
I am grateful for your efforts doctor! My blood sugar goes up to 1.64(g/l) 2 hours after breakfast even by taking my medication. I tried SPU right after breakfast today, which coincided with watching your video, and I measured my blood sugar after 1 hour of intermittent SPU (2~3 5mn breaks). To my surprise it was 1.27!! Thank you so much.
Anytime you or someone else has moments of doubt throughout the day whether you should extend the daily time you do do SPUs, remember this simple question: is it more healthy to be sitting inactive for dozens of hours per week with a low metabolism caused by inactive muscles, or more healthy to keep soleus muscles burning fuel!? You and anyone else can consider this perspective as a mantra to gradually develop a new way of thinking. We shared this and other tips in our most recent newsletter for our website subscribers. You can now do SPUs many times in the parts of the week when you are already sitting, and aren’t doing other exercises (but surely for less time). Little moments for 10-15 min add up to become dozens of hours over a week. SPUs are different from “taking brief 2-3 min breaks” or “exercising for 75-150 min/week”. When you are already sitting down to do something ordinary like watching TV or listen to music, ask yourself the above question, and follow it with this to make a wise decision. “Is this a little moment that I can ALSO be doing soleus contractions?” Then remember in the moment that you are doing this muscular activity the soleus needs a lot more fuel (and blood flow) each and EVERY minute it is working with SPUs. That’s a physiological guarantee. Let the bodily position of sitting down be your reminder that you can to do SPUs as much as YOU want to raise your metabolism. Research has shown SPU can become an impressive habit when instead of sitting inactive, muscular activity becomes the “default behavior” (that is, your expectation is to keep muscle metabolism elevated more times in the day than just sitting inactive). That’s a better physiological perspective than a weaker viewpoint like “I’ll sit inactive most of the time, even 60-70 hours per week, and just take brief interruptive activity breaks for 2-3 min”. Think of SPUs as the activity you do when you are not moving around on your feet or exercising. You should not sit more than normal because of SPUs. In summary, I t’s been said before that “when there is a will, there is a way”. That’s not always true because there isn’t always a safe and potent way, so it’s why we and others do research. There is finally now “a way” you can do muscular activity consistently every day, for MANY HOURS each week (not merely minutes like in the past).
thank you
You're welcome. Keep at it.
You are really a super hero, lots of love from Pakistan ❤❤❤
You are kind. But I’m no super hero. But I do think the human body is built wonderfully well and always eager to learn about how it works.
❤
For social situations where you cannot move your legs up and down, is there any value in an isometric / static contraction of the soleus and holding the knees up with bent toes, or does the soleus require repetitions of the movement for this metabolic effect? With the standard SPU, is there value to squeezing the muscle tighter at the top of the repetition movement? Any reports of Achilles tendinitis or plantar fasciitis with prolonged contractions, and does the angle of sitting affect the safety of the exercise? It would be interesting to see data on a limited 20 minute soleus push-up intervention after an oral glucose tolerance test compared to sedentary controls to see if a shorter post-prandial intervention could significantly limit blood glucose spikes later on in the 75-120 minute range.
Excellent questions. I'm interested to know the answers as well.
Hello sir... could you please tell how long will it take to lower the glucose level..like by when will it help lower blood glucose... immediately after pushup or after regular pushups for a couple of days. ( If I'm planning it as twice a day for 2 weeks)
Thanks for your time.
I have insulin resistance my homa ır is 10.2. I have Bee trying this push ups Just after eating carbs. My upper front leg muscles be like when İ walk and İ also feel İ done quite long walking and feel "relief and lightness". Thany you for your this additional direct explanations
You are welcome.
Thanks for your gift to the masses! Am still not clear on how many pushups to do in a single sitting...or for how many minutes...to receive benefit.
Thanks for sharing your concern to work towards the goal of developing a solution for the massive amount of sluggish muscle metabolism throughout the day. As to how many minutes in a single sitting, the short answer is that you finally get to choose. One simple but certain fact is that the fuel burned during elevated muscle metabolism is much like the gas burned in your car; when it is working it is guaranteed to use fuel, but when it stops working the fuel demand quickly drops back to low levels. Ordinarily, people sit with inactive muscles for about 70 hours per week; giving you LOTS of opportunities to benefit as much as you choose! So instead of thinking that there is a minimal or maximal prescription, I hope well meaning people like you encourage others in need that you care for to choose how much to keep your muscle metabolism humming at a healthy rate. We are recording a series of on-line lessons as part of a seminar to answer questions like this in more detail. In the iScience publication (that you can access freely from the website), notice in Table 3 that as soon as blood glucose is starting to rise in the first half hour after ingesting carbohydrate, it is already quickly improved by the SPU activity. So the effects are evident quickly for glucose, and even quicker for some things like blood flow and the burning of fat and glucose by oxidative metabolism.
@@marchamiltonphdwill this help with weight loss? Thank you !
Hi, Doctor, could you please tell us what speed of execution of the exercise guarantees the best result? I can't tell if I'm doing it too fast or too slow. Thank you with all my heart.
He said 60 per minute, 1 second each. Smooth with no jerking.
Dr. Hamilton, how many minutes per day to you recommend to do spu's?
Are the results different if the legs are alternated between SPUs? Either every other, or several on one, then several on the other leg. Do you have any data to show difference (if any) in benefit? Similarly is there data to suggest doing 2 legs at once is better than 1 leg?
If everything else is identical, yes the optimal approach is to use both legs. But to either learn how to, or if sitting in a place it’s hard to use 2 legs, 1 is definitely going to raise muscle metabolism significantly more than just sitting inactive. Also, when using 2 legs, sometimes people will continually push one up while simultaneously lowering the other leg (like when walking). It’s a constant but opposite movement of the 2 legs.
Is it correct to do the SPU when the tip of the toes is farther away than the knee? I see it is recommended the tip of the toes are at the same height as the knee, but at least for me and for my seat, it is more comfortable/natural to have the tip of the toes are farther away from my knee. But I do not know if in this way, it is incorrect, or if it is OK. Thank you.
The most important thing is to find what works for you to spend as much time as possible actually staying active. More time = more healthy effects. But to optimize those effects, there are lots of lessons to learn from our research experience. One is to position the different parts of the body so your knees can be over the feet as much as possible (yet still be comfortable). Depending on the kind of chair, sometimes it’s a good idea to slide your legs forward (put your bottom closer to the edge of the chair/sofa), and lean back comfortably (rest your upper back against the top of the chair/sofa back).
See also a comment just provided about this in another video reply. Someone asked about chair height etc.
This is basically a seated calf raise that can be done on a seated calf raise machine at the gym. Does adding weight to the exercise enhance the effect?
I hope everyone can read your comment. And I will even extend your question to the related issue about the nomenclature. The short answer is no; this is not “basically a seated calf raise that can be done on a seated calf raise machine at the gym” and adding weights is not advisable. SPUs provide a metabolic solution for the larger part of time of the day when not doing your current exercise routine. The calf raise is a type of resistance training performed for seconds-minutes that does not rely on oxidative metabolism to fuel the muscle. Calf raises have another purpose than SPUs. When taught correctly, SPUs sustain a remarkably high oxidative muscle metabolism in the soleus for as long as you need to sit and choose to keep your metabolism at a healthy level. After much research in developing SPUs, this specific biomechanical movement without any more weight than the load of the legs (~25% body weight) was found to be effective at sustaining (for hours during normal sitting) a higher rate of local oxidative metabolism by the soleus than fatiguing treadmill exercise (or the fatiguing calf raise and low energy demanding fidgeting (AKA, leg bouncing or fluttering the leg). SPUs do not cause the soreness or fatigue like with resistance training or when using other muscles. Watch our recent 16 min video on fatigue to get to experience a fatigue test for yourself and learn more. We have a note about the nomenclature in the FAQ page of the website. In the iScience publication, we used the SPU terminology because the relatively high soleus electromyography (EMG) on-time (i.e. soleus activation) coincided specifically with upward angular motion of the ankle. This is different than what happens when doing other kinds of calf exercise. Because of this, when we teach it to research subjects, we do not tell them to visualize “raising the calf”, but instead to push forward and down on the ball of the foot and that in turn will cause the leg to rise up. You can also watch a 3 min video where I was interviewed in September of 2022 by the University of Houston communications department to help avoid potential misperceptions about the unique methods of the SPU movement.
@@marchamiltonphd Wow thanks for this clarification!
Dr. Hamilton, when the blood sugar is expended, does the SPU use glycogen stored in the liver and muscles, and subsequently then move on to use stored fat?
We found that when you have not eaten in hours (in the short term fasted state when blood sugar is not being lowered), there was not a lowering in the soleus glycogen concentration. Think of it this way. IF DOING SPUs then the soleus will not use glycogen even though the muscle has had a huge increase in it's energy demand, because it can switch over to using fat quickly. The soleus during SPU activity can apparently either use large amounts of blood glucose OR large amounts of fat. The balance of those 2 fuels depends on whether you have normally low blood glucose at the moment (close to fasting levels) or if you are hyperglycemic at the moment. If you have ever read about "metabolic flexibility", then it is easy to appreciate how the soleus (during SPU activity) is the ultimate way to gain metabolic flexibility. But we know from prior studies that not all kinds of muscular activity are the same things physiologically. For example, when walking on a treadmill, the soleus intensity is actually much less than when doing SPUs, but the soleus does use large amounts of muscle glycogen when walking. Thus, when you think about how muscular activity impacts metabolism, it appears SPUs are targeting the right muscle the right way. Makes sense?
Thank you so much for this! I've shared this video with a friend with uncontrolled diabetes. (Yes, he takes insulin, it just no longer works very well, despite very high doses).
By the way, would doing this also be beneficial in the fasted state for someone metabolically healthy (and striving to stay this way)? Or does it only make sense after a meal?
And one more question - how would you compare it against medication such as Dulaglutide?
Yes the results definitely demonstrate beneficial effects independent of glucose and when fasting. In fact, people were all able to more than double the rate of fat oxidation (100% more burning of fat molecules for energy when sitting with SPUs). Also this is significantly related to improved metabolism of the most dangerous kind of fat that specifically has more impact on heart disease and other related serious cardiovascular conditions; that fat is in the blood of particles called VLDL (very low density lipoprotein).
As for how this compares to medications:
I do not know of any drugs that come even close to SPU activity for raising either fat + glucose oxidation. In fact no medications even make the claim this is possible.
@@marchamiltonphd Thank you for your answer! Oh, as for the second question, I meant blood glucose control in general, regardless of the mechanism.
RE your follow up question: you asked “how would you compare it?” So I answered the most logical and fair way I would compare it. I could respectfully add that it’s often illogical and often bad advice to compare treatments with a disregard for how the treatment impacts human physiology. For example, I can lower blood glucose down to any level (even lethal levels in minutes) by infusing a super large dose of insulin. Key to understanding glucose regulation, a prudent discussion requires appreciating that some treatments work mostly by what we call non-oxidative processes (generally storage inside of cells as glycogen or fat). Those are important. But equally important is the oxidative pathway for using glucose to fuel muscles or other tissues. Think of this analogy. There are 2 major roads to go east-west in your city. The 2 pathways impact each other because if one stops working, the other will develop problems. When some kinds of muscles are doing certain kinds of contractions, there may be large increases in glucose uptake out of the bloodstream for oxidative metabolism. This doesn’t require insulin or non-oxidative metabolism. The elevated oxidative metabolism during SPUs can reduce the plasma insulin requirement to less than half of normal sitting. So the city as a whole benefits and desperately needs both roads. And keeping one road open and flowing actually helps the second road to also operate better.
Hi sir u think spu with tens assisted stimulation can help?
I could say much more later, but the short answer is this. Think of either artificial electrical stimulation as possibly (at best, but not necessarily always) as a "supplement" to SPUs, because even the lightest level of SPUs that we studied is more potent (better soleus activity) than artificial stimulation (even to the point that stimulation causes uncomfortable pain). Part of the reason is that the motor neurons in the brain and spinal cord that stimulate the soleus have a wonderfully low threshold for the effort to activate the soleus when doing SPUs. Put simply, if I asked you to do light SPUs, the soleus is contracting more intensely than you can tolerate with a stimulator, and also more intensely than you can voluntarily do with other muscles for the same effort. Simply put, why choose something less effective, less practical, and that costs money when you can do something better for free anytime and anywhere you sit.
At :23 there is written instructions, is there somewhere I can locate these instructions, please?
Yes. In the website soleusmetabolism.org within the “Articles” tab.
**AND everyone can read all the comments in our 4 existing videos on this channel. The most important coaching tip to START with is first develop the mindset of valuing the fact you always can instantly put your body in a more healthy state by keeping the Soleus muscle working for you. No one in their right mind should think sitting with inactive muscles is doing the rest your body any good VERSUS doing that same amount of sitting time with a higher muscular activity!
Have you found a way to activate these same muscles while lying down? Or only while seated?
Yes we’ve done work on this. We’ve learned it’s best to be eager to do SPUs when sitting, and then supplement that when lying down (unless you are bedridden or something like that). So yes it can be supplemented while supine. If you are in a sofa just relaxing, I’ve learned a couple feasible options that maybe I should teach on the website or another video. For longer term bedrest of hospital patients I have spent a lot of my time helping find what works and doesn’t and that’s another issue. The great news is some fantastic hospitals have sharp physicians that have reached out to me. I can’t wait until we publish those success stories because it really motivates the average person (like me) to see someone suffering in a hospital do SPUs to take charge of their health and safety during bed rest! For example blood clots in the lower leg are very dangerous and caused by sluggish blood flow due to an inactive soleus. The definitely powerful solution is to raise blood flow more than anything else can with SPUs. It’s impossible for blood to clot in the soleus veins during the time the soleus is doing SPUs and blood flow is high. But much more good is taking place by keeping muscle metabolism and blood flow elevated.
How often do contractions need to be? Was the rate in the experiment 50/minute with a ROM at 30°? You say that ROM is more important than rate, but is it possible to do these too slowly? I find my natural inclination is 1 rep every 2-3s and am not sure if it's necessary to increase rate
When learning on your own outside of a research experiment, the best advice is to get started with what is safe and comfortable for you.
The motor skills will change over time. Listen to good music and have fun with it. It’s like learning to throw a ball or swing a golf club; at first you might consciously over-think it. Expert advice helps provide guidance, but that’s often best delivered one step at a time. Eventually it automatic and so natural that the soleus can work remarkably intensely without any thought. Like I said in the video, a smooth fluid motion helps with raising the range of motion. It’s OK to learn with one leg. There is no ideal rate for everyone. Focus first on time per day. But like I said before, the optimal rate to raise soleus metabolism is definitely far less than that super fast leg fluttering some people do when fidgeting.
***I’ve provided some guidance already and will continue to try to find time and resources to direct doctors and their patients with the most trustworthy educational materials available.
Warning: everyone should be careful when you see people who are not the research experts that spent years developing the SPU biomechanics. My lab has forthcoming methods papers building on years of work. But unfortunately anyone can chat on a podcast or TH-cam video without that research expertise, and needlessly confuse you about random leg shaking and fluttering. That’s irresponsible when by doctors people need to trust became educated before giving advice.
My right leg underwent severe injuries and surgeries and now it is impossible for me to achieve a position with an acute angle (sorry about english). Is this beneficial under these circumstances too?
Yes it is possible. If you need specific individual advice it’s ok to email me directly.
Hello Dr. Hamilton, have you tried this with any other muscles? I wonder if you can do something similar with your wrist/forearm. From a evolutionary perspective it seems that this area may also be able to handle lots of volume
Other muscles have shortcomings. As to the forearm, I’ve personally spent decades making a great effort to develop the upper limit of endurance in this muscle group. But despite training it daily at high volumes it is unable to compete with the endurance of the soleus (IF doing SPUs). Of course it’s also less practical to intensely flex the forearms as many hours as can be done feasibly with SPUs. But my lab is always challenging our past and current perspectives so remain interested in all muscles. So I like your deep thinking and questioning this.
@@marchamiltonphd thank you! I’m glad you’ve looked into this. I’ve been doing SPUs all day since hearing about your research, which oddly enough was on a Spanish speaking TH-cam channel as I was trying to learn Spanish 😆
Think about our nomadic/hunter-gatherer past. Walking was everything! In nature, sugar availability is very scarce and most of our musculature relies on glucose for energy. The soleus muscle is quite unique in its usage of metabolic flexibility.
@@wingedson Yes, I agree with you. However, the interesting thing is that this research indicates that the soleus push up uses the muscle differently than walking. Here is an excerpt from the University of Houston webpage, "While the SPU movement might look like walking (though it is performed while seated) it is the exact opposite, according to the researchers. When walking, the body is designed to minimize the amount of energy used, because of how the soleus moves. Hamilton’s method flips that upside down and makes the soleus use as much energy as possible for a long duration."
I have severe PVD of the lower extemities (already have 3 stents) and my vascular MD encourages me to walk until the pain is forces me to stop. Sadly, that happens after only after about 250 feet. However, I also have COPD with low oxygen levels and A-fib. As a result, I live a rather sedentary life and I am now told that T2D.. I'm wondering if this exercise will address my PVD so that I can walk longer.
@@twitedribbon I can potentially provide education about how SPUs have been used with people who have PVD and pain to walk in addition to other cardiovascular conditions. Email me. I can speak to you and or your medical care team about what we’ve learned does and doesn’t help significantly for muscular activity related to cardiovascular concerns.
How many reps? or how long do you do an SPU?
We sent out a news letter today about your question. I’ll just say this here. The prescription isn’t like other exercises. My lab doesn’t want to see how LITTLE your health can be preserved as you age, but instead to learn how to help you more than you can with other treatments. Simply explained, there are some things in life we don’t out limits on as “enough”. Some wise people who have been learning SPUs in my lab describe their goals more like the following analogous question; how much of your day is “enough” to show love and compassion for the people who are closest to you? We don’t limits on things like that. Makes sense to me. How about you? Let’s see how you progress after you start with any time you find feasible.
If I place my foot such that my knee is in line with my foot, my heel doesn't touch the ground since my muscles are seemingly are too tight. Is it okay to place the calves in a 90 degree angle to the thighs? Then my heel has no problem coming back to the ground.
Also if the range of motion is higher I cant do the soleus push ups for a long time. Is it better to do only half the range of motion but for a longer time period or a longer range of motion for a lesser time?
Here is something to help everyone have the best mindset. As a general statement to understand the mechanics, think of the fact there are several interactive factors when riding a bicycle. It’s fair to ask things like “what’s the best pedaling rate, best gear, best body position, etc?” It’s also a little difficult to answer in concisely without saying it depends because those things interact with each other because of other uncontrollable conditions like the wind and hills and your fitness. So I suggest everyone start with anything that they find pleasant to do very frequently when they sit. Get better at the habit and you hopefully will get better at try optimal motion (like learning any skill, such as throwing a ball). Expert instruction that is BASED ON EXPERIENCE is definitely helpful (be careful and don’t listen to social media).
Specific to your own question, yes it’s perfectly ok to shift the ankle starting position to where your heel barely touches the floor, but it is ok to let it float a little too. Be ok with shifting between different positions to stay comfortable. Do it at a lower range of motion sometimes if it that helps you do it more often. *****most importantly: Unless it is in a research study, I’d say the simplest advice is focus on making it a habit in the first 1-2 months and then write back to me for more advanced help.
@@marchamiltonphd Thank you very much. I thought it is neccesary to touch the floor with the heels. You are right I'm beeing to much of a perfectionist about it.
so basically this is ... Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.
Not at all because you’ve listed nondescript types of activity which use a variety of muscle types, at a low intensity for the muscles used, and mostly for very intermittent and thus brief periods. SPUs are the opposite. SPUs target the soleus and avoid other muscles. SPUs are very intensive from a metabolic demand for the working muscle. SPUs are a way to achieve as prolonged of contractile activity as you want to do when normally sitting. You may find it helpful and interesting to read the introduction and discussion of the article. That describes the need for why SPUs were developed (it’s available for free from the journal iScience and hot linked in our website).
Hola doctor Hamilton, lamento no hablar inglés solo español, me gustaría si me pudiese decir si este movimiento es, como he leído, una forma de poder perder peso qué es precisamente el problema que tengo... No soy diabética pero sí que tengo obesidad y problemas para caminar o hacer ejercicio por un problema de columna... He probado muchas dietas y no consigo perder peso y ha llegado un momento en que ya es un problema para mi salud.... He seguido un vídeo de usted y he ido haciendo el movimiento del soleo tal y como usted lo ha hecho la parte de atrás los músculos duros como si hubiese hecho una buena caminata si ni siquiera levantarme de la silla....mi trabajo ha sido siempre sedentario, trabajaba de administrativo sentada en una silla durante muchas horas, y ahora que sí que tengo tiempo lo que no tengo salud es como para hacer caminatas o hacer gimnasia por culpa de la columna.... Le agradecería que me lo aclarase si esto es para la glucosa o si es también para bajar peso, lo que sí que he tenido varias veces de forma esporádica ha sido unas bajadas de glucosa, una de ellas por debajo del límite y que me hizo no perder el conocimiento pero si caer al suelo y necesitar ayuda hasta recuperarme.... Por ello le agradecería si me pudiese decir si esto me sirve para adelgazar..Un saludo desde España y gracias
This seems like something one would naturally do sitting on a rocking chair. In that case, the thigh muscle stays inactive. Also it’s fun 😀
Yes I did mention in a video that we often see in research subjects and that the sensation of SPUs (for people who do it regularly) is a relaxing kind of feeling analogous to using a rocking chair. I am glad you and now millions of people can participate in “the fun” as much as you choose. There is another feeling related to this called “automaticity”. Every day I’ll lose track of time and an hour or more will fly by while I’m doing something seated and all along never consciously pushed myself to keep my soleus metabolism humming at levels far above walking or even running. To me personally, THAT is fun to know when I see it’s possible to be asleep 8 hrs, and not turn off my muscle metabolism in the 16 hrs that I’m awake! The brain, heart, and much of the body senses and responds favorably to the fact my muscle metabolism is elevated enough to cause at least a doubling in my glucose and fat metabolism. But rocking chairs can’t do that if course.
If you're not sure you're doing it right, all you have to do is notice if other muscles are getting fatigued and, if they do, just relax and stop using THOSE muscles and keep going! Super simple!
Well said!
Are you going to do studies on these with people who have Metabolic Syndrome?
Mee too waiting for the answer
@@dtr1347 gotta keep on watching this so that the algorithm will do its job.
Great question. Metabolic syndrome is caused by insulin resistance (a condition where the normal rise in plasma insulin is not able to help remove enough blood glucose in part because muscles have problems using blood glucose). Look at Table 4 in the iScience publication (that you can access freely from the website). Notice that in people who had impaired fasting glucose (a criterion of the metabolic syndrome), and in the people with obesity (a criterion of the of the metabolic syndrome) even the lowest intensity of SPU contractions we studied (SPU1) caused a large 40% reduction in the glucose excursion in the OGTT (oral glucose tolerance test). We also found that regardless of gender, age, habitual sitting time, or habitual walking steps per day, each subgroup improved significantly as a result of doing the SPU activity.
Ive watched all the videos.
When i practice doing it, it seems that no matter what i do i can feel other calf mucles contract too. The problem is i don't know where i should feel the soleus working, is there a way to feel it with your hand that it's contracting to create a mind body connection and isolate it?
The only way we have to instruct people outside of my laboratory is by our website newsletter (soleusmetabolism.org). Sign up if you haven't already. When it is feasible, I have been asked to provide an on-line video seminar with instructional techniques for the thousands of physicians around the world that have been teaching their patients. Hopefully we can include something for people who are learning on their own. There are 3 tips suitable for here.
1. The part of the brain controlling movement, motor neurons, and muscle cells are all very "plastic" (meaning they can be molded into becoming good at something, when you make them do something frequently). Whenever you sit, view that another opportunity to strengthen that brain-muscle connection. We definitely have the time. You likely sit 50 times a day, for 10 hours in total. Muscles and the neurons that control them are really good at learning if you frequently practice something. The frequency that you use a muscle (times per day, cumulative times per week) and the duration (hours per day, cumulative hours per week) is directly related to how much learning takes place for something like SPUs. Like the Nike commercial use to say, "Just do it!"
2. The soleus does have smaller helper muscles. The soleus is deeper than the lateral and medial gastrocnemius. See the graphical abstract on the front page of our iScience paper too see the anatomy.These other muscles will shorten and lengthen during the SPU movement. Even in muscle fibers that are completely passive, the SPU movement will shorten and stretch those muscles.
3. Most likely you should not expect "feel the soleus working". It is sort of like you do not have a strong feeling that your heart is pumping, your diaphragm and other helper muscles in your chest are contracting for breathing. It depends on the muscle AND the type of contraction how much you can feel a muscle working. Related to this, there are sensory receptors in muscles to send signals back to the brain to say when the muscle is stressed, and the brain responds by raising blood pressure and heart rate. But with SPU contractions, the soleus does not get fatigue and get stressed. That agrees with the finding from our publication that reported SPU contractions have little to no effect on raising blood pressure and heart rate like some other types of muscular activity.
@@marchamiltonphd
Doing calves exercises on a Seated Calf Raise Machine, only the Soleus and the Peroneus longus muscles work during that exercise, no other calf muscles involved (See Per A. Tesch's late 1980s MRI muscle studies, or his book MUSCLE MEETS MAGNET).
My question is about range of motion; shouldn't the toes be on a block, as on a Seated Calf Raise Machine, so that you start the exercise from "below" floor level, to in crease the range of motion of the Soleus muscle?
@@erikcreature3412 See in the video how the ankle is already in a “dorsiflexed position” at the start of the contraction by positioning the toes under the knees. This overcomes the problem of needing to carry around a machine or block everywhere you go and sit to do SPUs. Remember that SPUs are by design a solution for helping you benefit from muscular activity for dozens of hours (rather than minutes) of a safe muscular activity each week. When you must for some reason put your feet further in front of your knees while sitting, elevating the toes over the heels with a block at the starting position is another way to give you a similar range of motion.
@@marchamiltonphd
I see what you doing now, and I appreciate you taking the time to answer my question.
Thank you very much.
Hey doc, how old are you dude?
I have actually seen some chiropractors and doctors saying you need to modify it with books under your toes, and weights over your knee, and should be feeling "THE BURN" after a couple minutes, but be sure to try and work your way up to at least 50 reps, but make sure to FEEL THE BURN ... BURN ...BURN ...BURN (exaggerated echo effect). 😁 And they are getting hundred likes, which I guess is the point for them. SO what if they are giving incorrect advice!!
Yes - Bad advice is sometimes more common than good advice. It’s unfortunate when someone who was not affiliated with our research team naively confuses people in real need. But it’s not hard to “get the point”. If those folks would simply take just a little time to actually read even just the introduction and discussion of our freely available article, they would at least be able to avoid the egregious errors. So maybe some of their followers will eventually “influence the influencers” by offering corrections. To say “feel the burn” or “do 50 reps” means people will raise metabolism for about 1 minute. That’s the proverbial “drop in the bucket” when people are spending on average 600 minutes with a low rate of muscle metabolism while sitting.
We need louder voice
What would be wrong with this persons approach since they’re saying it doesn’t work that well based on their test?
th-cam.com/video/0kEawAS15Go/w-d-xo.htmlsi=re8Li5oP3hFlSg6-
How about rocking in a rocking chair?
It’s possible.
Is there a way to do the exercise while lying down in bed?
What a lot of flannel for a simple exercises. Going round the block to get next door. Utter tosh.
I’m not sure that being critical and negative about other people is a good use of time. Many people, myself included, don’t have an alternative to sustaining these kind of potent physiological responses throughout the day. Moments ago I just finished replying to an elderly gentleman who has had trouble recovering from open heart surgery that also has had falls because he lacks feeling in his feet. He’s able to sustain blood flow and the benefits of muscle metabolism safely while sitting now. Of course it takes a fair bit of willpower on his part, but he has been ecstatic that he can do something for himself outside supervised exercise in a gym. I wish you well and hope your health doesn’t necessitate the need for new research advances.
Guy...just say do a calf raise...it dont take 20 min to explain
@@bornr2797 the reason is because it’s not a calf raise.
Dr Hamilton, thank you for your outstanding research. 1 question: you mentioned that the diaphragm is ~ similar to the Soleus muscle Especially in regards to the type of muscle fibers and oxidative capacity. Do you think Breath work training - which can also be easily incorporated into daily activities- can produce similar benefits to the SPU? The traditional healing practices & ancient wisdom seem to be supportive of its great potential for health & vitality.
Thanks for your time
Here’s the difference. The diaphragm is already metabolically active all day. The soleus, like all other skeletal muscles except the diaphragm, has a very low energy demand when not working. So it’s possible to raise metabolism each minute you do SPUs, but breath training doesn’t raise metabolic rate of the whole body similarly. Therefore do your breath training for other reasons beyond this. Makes sense to you?