#431 The Second Most Important Muscle In Your Body and How to Train It - Marc Hamilton PhD
Dec 13, 2024
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Marc Hamilton, a biology and biochemistry professor at the University of Houston, discusses the often-overlooked soleus muscle and its crucial role in glucose metabolism. He reveals insights from his research on the energy-efficient properties of the soleus and how it affects overall health. Listen in as he introduces the soleus push-up, a unique exercise designed to engage this muscle effectively. Marc highlights the importance of continual movement to combat sedentary lifestyles and offers tips for maximizing metabolic function through simple exercises.
The soleus muscle significantly enhances metabolic activity, using 300% more energy than muscles engaged during traditional exercises.
Prolonged sitting reduces muscle metabolism and health benefits, making integration of movements like the soleus push-up essential.
The soleus push-up is a low-impact exercise accessible to all fitness levels, providing an effective way to incorporate activity during sedentary times.
Deep dives
The Power of the Soleus Muscle
The soleus muscle has been found to use approximately 300% more energy than muscles engaged during traditional treadmill exercises. Specifically, the soleus push-up, a movement specifically targeting this muscle while seated, is able to enhance metabolic activity significantly. In a study, it was revealed that contracting the soleus while sitting could lower blood sugar levels by 52% after an oral glucose challenge. This highlights the muscle's unique metabolic properties, allowing it to contribute greatly to overall health without the fatigue commonly associated with other muscles.
Impact of Muscle Inactivity on Health
Prolonged periods of inactivity lead to reduced muscle metabolism and diminished health benefits, which is especially concerning given the high amount of time individuals spend sitting daily. The metabolic rate of skeletal muscle is notably low at rest, meaning that it does not burn calories effectively when inactive. Inadequate muscle activity not only affects caloric expenditure but also impacts glucose utilization and lipid metabolism, essential factors for cardiovascular health. Therefore, integrating movements like the soleus push-up during sedentary activities can help counteract health risks associated with inactivity.
Best Practices for Soleus Activation
To maximize the benefits of the soleus push-up, participants should focus on maintaining a specific range of motion and performing the movement rhythmically while seated. The exercise looks simple but targets the soleus muscle effectively, ensuring it works without engaging larger muscle groups, which can lead to fatigue. Research participants in studies reported feeling less fatigued over longer durations of practice, reinforcing the muscle's endurance capability. This provides an excellent opportunity for individuals to incorporate activity into their daily routines without substantial effort or disruption.
Versatility and Accessibility of Exercise
The soleus push-up can be performed by individuals of all fitness levels, including the elderly, making it an accessible form of exercise. Notably, this movement can be done while seated, allowing for practicality in various settings, such as at a desk or during leisure activities. Its low-impact nature ensures that those with physical constraints can still engage in beneficial exercise without the risk of injury. This adaptability positions the soleus push-up as a valuable addition to anyone's lifestyle, regardless of age or fitness status.
Shifting Perspectives on Daily Activity
The conversation emphasizes the importance of viewing daily sedentary time as an opportunity for healthier choices, rather than merely a period of inactivity. Instead of solely focusing on structured exercise regimens, individuals are encouraged to incorporate micro-movements like the soleus push-up into their sitting periods. This not only prevents the adverse effects of prolonged sitting but can also lead to significant metabolic benefits. Challenging traditional views on exercise, this approach allows individuals to take control of their health by making active choices throughout their day.
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Timestamps:
00:00 Intro
01:20 Marc Hamilton’s Soleus Study
08:45 Why Muscles Don’t Burn That Many Calories
13:13 Bon Charge Sponsorship
14:03 What Is the Soleus Muscle
22:08 Soleus Pushup Tutorial
31:08 Why Just Exercise Isn’t the Solution
44:20 How Long to Do the Soleus Pushup
57:45 Learn More About Marc’s Work
01:02:50 Marc’s Realization About Muscle Metabolism
Marc Hamilton's Soleus Pushup Tutorials: https://www.youtube.com/@UCFWtvrfRWSi0KUFW1ZWo5dg
My video about soleus pushups: https://youtu.be/wSJClvkCznY
Order my new book: https://www.amazon.com/dp/B0CW1B2XM1
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