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Cardio/Aerobic Training

Exercise Reduces Colon Cancer Growth

Colon cancer cell growth slows immediately after a HIIT session, according to a pilot study published in the Journal of Physiology (2019; 597 [8], 2177-84). More physical activity is linked with a lower death risk for people with colorectal cancer.

High-Cadence Cycling and Recreational Cyclists

A recent study supports indoor cycling instructors who urge students not to pedal at a cadence above 90 revolutions per minute. Researchers found that at 90 rpm and beyond, pedal forces exerted by recreational cyclists decreased, heart rate increased by 15%, and exercise efficiency and skeletal muscle oxygenation declined.

The study appeared in the International Journal of Sports Medicine (2019; 40 [5], 305–11).

High-Volume, High-Intensity Exercise Is Safe for Men

No need for concern about increased death risk from heart disease among experienced middle-aged exercisers who engage in high-intensity activity, at least if they’re male. Findings from a 10-year study of 21,758 generally healthy, very active men—like marathon runners, cyclists and swimmers—showed that even for those with higher coronary-artery calcium levels, athletic pursuits did not elevate risk of death.

Are 10,000 Steps Necessary?

Are some of your clients obsessed with achieving their step counts every day? While 10,000 steps is a popular marker, it turns out that taking as few as 4,400 steps per day is associated with a lower risk of death for women with a mean age of 72 years.

“Clearly, even a modest number of steps was related to lower mortality rate among these older women,” said principal investigator I-Min Lee, MBBS ScD, at Brigham and Women’s Hospital in Boston.

First-Time Marathon Training Has Anti-Aging Effect

Here’s a good reason to encourage your midlife clients to try an inaugural running event. First-time marathon runners who trained for 6 months saw a 4-year reduction in arterial age, according to study findings presented at EuroCMR 2019, a scientific congress of the European Society of Cardiology.

2019 IDEA® World Convention: Igniting Passion With Purpose!

Purpose, passion and people! The fitness industry is all about forging relationships that lift others up. Fitness professionals have energy to spare, and they are dedicated to mentoring new generations of pros, networking with peers, and motivating clients and participants every day.

Sample Class: EMOM Workout

If you enjoy teaching high-intensity classes, this fun, fast-moving and challenging EMOM workout is for you!

Evening Cardio Training and Hypertension

In another clinical trial examining the impact of time of day on training effects, researchers found that cycling at moderate intensity for 45 minutes three times per week in the evening decreased clinical and ambulatory blood pressure in 50 middle-aged sedentary men with hypertension more than either morning training or stretching (the control group).

Walking Benefits Older Adults With Arthritis

People with osteoarthritis who walk briskly as little as 1 hour per week can significantly increase their odds of remaining functionally independent. Northwestern University researchers in Chicago examined more than 4 years of data from more than 1,500 adults—age 49 or older—who had arthritis but no disability. Their activity levels varied. Activity data analysis showed that people who did 1 hour of moderate-to-vigorous activity per week had a higher probability of remaining free from disability than those who exercised less.

Sample Class: Barre-Cardio-Core

When you take the strong, efficient movements of barre and mix in cardiovascular intensity and a comprehensive core routine, you get a winning combination that appeals to a wide variety of people. Traditional barre classes use small, repetitive movements from a standing posture to work on balance while strengthening the lower body. Simultaneously, the upper body receives graceful range-of-motion benefits. These movements prepare the body to progress to more intense cardio work, and the core section challenges the center from all directions.

Stop and Smell the Daisies

CLIENT: Brenda Badish
PERSONAL TRAINER: Kelly Fletcher
LOCATION: KFit Studios, Brighton, Michigan

Brenda Badish had almost given up hope that she could regain her health. “I figured I was a few weeks away from pushing up the daisies,” she says.

Gender Differences in Fitness and Brain Function

Many studies show that cardiorespiratory fitness improvements boost brain fitness in later life. New research in the Journal of Applied Physiology (2019; doi:10.1152/japplphysiol.01046.2018) reveals that effects may differ between men and women.