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The exercise paradox,[1] also known as the workout paradox,[2] refers to the finding that physical activity, while essential for maintaining overall health, does not necessarily lead to significant weight loss or increased calorie expenditure.[3] This paradox challenges the common belief that more exercise equates to more calories burned and consequently, more weight loss.[4]
Hadza tribe case study
The exercise paradox emerged from studies comparing calorie expenditure between different populations. Fieldwork on the Hadza people, a hunter-gatherer tribe in Tanzania, revealed that despite their high levels of physical activity, the tribe burned a similar number of calories per day as sedentary individuals in industrialized societies.[5][6] This finding, led by Duke University professor Herman Pontzer, contradicted the expectation that more active lifestyles would result in higher energy expenditures.[7]
In 2012, Pontzer and his team of researchers analyzed energy expenditure in 30 Hadza adults using the doubly labeled water method. Participants consumed water enriched with two distinct isotopes of hydrogen and oxygen. The team later assessed the concentration of these isotopes in urine samples, which correlates with the body's daily carbon dioxide production and, consequently, daily energy expenditure.[8]
Results indicated that Hadza women burned an average of 1,877 calories per day, which was nearly the same as the 1,864 calories burned daily by women in industrialized nations. Hadza men expended about 2,649 calories per day, which was within the standard error distribution for average calories burned by men per day in industrialized nations.[9]
The studies suggest that controlling caloric intake may be more necessary for managing weight than exercise alone.[10][11]
Studies on other population groups
A 2011 meta-analysis of 98 studies found that individuals in low to middle-HDI countries (specifically, Bolivia, Cameroon, China, Gambia, Guatemala, India, Jamaica, Nigeria, Russia, South Africa, and Eswatini) showed no significant differences in energy expenditure compared to individuals in middle to high-HDI countries (specifically, the countries of Europe, United States, Canada, Mexico, Cuba, Chile, Brazil, Japan, Australia, and New Zealand), despite large differences in each country's obesity rate.[12]
See also
References
- ^ Pontzer, Herman (1 February 2017). "The Exercise Paradox". Scientific American. 316 (2): 26–31. Bibcode:2017SciAm.316b..26P. doi:10.1038/scientificamerican0217-26. PMID 28118335. Retrieved 20 July 2024.
- ^ Kurzgesagt – In a Nutshell (16 July 2024). We Need to Rethink Exercise – The Workout Paradox. Retrieved 20 July 2024 – via YouTube.
- ^ Burrell, Teal. "Why doing more exercise won't help you burn more calories". New Scientist. Retrieved 20 July 2024.
- ^ "How exercising doesn't mean you burn calories". www.bbc.com. Retrieved 20 July 2024.
- ^ Pontzer, Herman; Raichlen, David A.; Wood, Brian M.; Mabulla, Audax Z. P.; Racette, Susan B.; Marlowe, Frank W. (2012-07-25). "Hunter-Gatherer Energetics and Human Obesity". PLOS ONE. 7 (7): e40503. Bibcode:2012PLoSO...740503P. doi:10.1371/journal.pone.0040503. ISSN 1932-6203. PMC 3405064. PMID 22848382.
- ^ "Living Like a Caveman Won't Make You Thin. But it Might Make You Healthy | Duke Today". today.duke.edu. 17 January 2019. Retrieved 20 July 2024.
- ^ "How Our Evolutionary Past Shapes Our Health Today". American Scientist. 23 February 2017. Retrieved 20 July 2024.
- ^ "Comparing Calories: How the Hadza Tribe Informs our Understanding of Obesity". Ursa Sapiens. Retrieved 20 July 2024.
- ^ Pontzer, Herman; Raichlen, David A.; Wood, Brian M.; Mabulla, Audax Z. P.; Racette, Susan B.; Marlowe, Frank W. (25 July 2012). "Hunter-Gatherer Energetics and Human Obesity". PLOS ONE. 7 (7): e40503. Bibcode:2012PLoSO...740503P. doi:10.1371/journal.pone.0040503. ISSN 1932-6203. PMC 3405064. PMID 22848382.
- ^ "Colloquy Podcast: Why Exercising More May Not Help You Lose Weight | The Harvard Kenneth C. Griffin Graduate School of Arts and Sciences". gsas.harvard.edu. Retrieved 2024-07-20.
- ^ Zarracina, Javier (2016-04-28). "Why you shouldn't exercise to lose weight, explained with 60+ studies". Vox. Retrieved 2024-07-20.
- ^ Dugas, Lara R; Harders, Regina; Merrill, Sarah; Ebersole, Kara; Shoham, David A; Rush, Elaine C; Assah, Felix K; Forrester, Terrence; Durazo-Arvizu, Ramon A; Luke, Amy (2011-02-01). "Energy expenditure in adults living in developing compared with industrialized countries: a meta-analysis of doubly labeled water studies". The American Journal of Clinical Nutrition. 93 (2): 427–441. doi:10.3945/ajcn.110.007278. ISSN 0002-9165. PMC 3021434. PMID 21159791.
