The American College of Sports Medicine recommends that adults exercise for at least 150 minutes per week to maintain good health. The organization supports breaking up that time however the individual chooses. Now a new study suggests that multiple short workouts might provide better health benefits than a single longer session.
In the July–August issue of IDEA Fitness Journal, we reported on a study that found participation in endurance activities like marathons was not harmful to health. A new study suggests the opposite may be true.
Cardiovascular exercise comes in two flavors: mindless and mindful. Why not layer cognitive tasks into your class design to train the brain as well as the body? Help participants meet the rigors of everyday life by adding mental challenges that also enhance balance, reaction time and agility.
Total Time: 45 minutes
Format: low-impact cardio
Equipment Needed: none, except a positive attitude
Music: 115–135 beats per minute (depending on abilities)newsletter_teaser: Cardiovascular exercise comes in two flavors: mindless and mindful. Why not layer cognitive tasks into your class design to train the brain as well as the body? Add mental challenges that also enhance balance, reaction time and agility.
Several reports have emerged over the past few years linking endurance exercise with heart problems. Most recently, researchers from Australia and Belgium studied 40 trained athletes who were to participate in one of four events: an endurance triathlon, alpine cycling, an ultra triathlon or a marathon. The athletes presented with no known heart problems. The researchers obtained magnetic resonance imaging (MRI) from each athlete 2–3 weeks before the race, 1 hour post-race and 6–11 days postrace.
Various research organizations suggest specific amounts of weekly physical activity for losing and managing weight and improving health. A study published in Medicine & Science in Sports & Exercise (2011; 43 , 1884–90) says that men who do at least 3 hours of vigorous-intensity exercise per week can reduce myocardial infarction (MI) risk by as much as 22%.
According to a recent report in the Canadian Medical Association Journal (2011; 183 , E1127–34), 1 in 5 Canadians suffers from metabolic syndrome, a collection of risk factors associated with heart disease, stroke and other similar conditions. The wide-ranging study surveyed 1,800 Canadians, a cross-sectional sample representing 96% of the population aged 6–79. The study did not include people living in institutions, on reservations or in remote areas, or full-time members of the armed forces.
Within the fitness industry, many professionals recognize that cardio programs built around the mathematical concept of maximal heart rate (HRmax) have inherent limitations. newsletter_teaser: Check out this great article from the IDEA Online Library, and learn why the talk test may be a breath of fresh air for future measurements of intensity.
Satisfaction with life may promote heart health. Studies show that the mental states of stress and depression are associated with increased risk of heart disease.
Researchers wanted to determine whether a positive frame of mind would have an inverse effect and reduce heart disease risk. To test this theory, they reviewed data from almost 8,000 British civil servants with an average age of 49 years.
According to the rock band Metallica, “the brightest flames burn the fastest.” Inspiration for the lyric likely had nothing to do with human physiology. But it could be appropriate, as reported recently in the Journal of Clinical Endocrinology & Metabolism (2011; 96 , E972). Researchers found that individuals with higher metabolisms may have greater mortality risk.