Health & Fit How Adding as Little as 17 Minutes of Power Walking to Your Day Can Improve Your Cardiorespiratory Fitness

01:36  15 january  2022
01:36  15 january  2022 Source:   wellandgood.com

Getting Older? Do These Things if You're Starting to Exercise Again

  Getting Older? Do These Things if You're Starting to Exercise Again Here a noted professor of biomechanics explains how older adults can return to exercise without getting injured.While most young people will be able to bounce back and regain their muscle mass easily, it may not be as easy for older people. This is because it can be more difficult to gain muscle mass as we age due to the changes in muscle structure, and doing too much too quickly can result in serious injuries. This is why older people need to get the balance right when easing back into exercise again.

You can learn a lot about what your body is (physiologically) up to from your heart rate. I mean, have you ever raced to catch a bus or train and succeeded? Every time this happens to me, I collapse into a seat, simultaneously super relieved and feeling my heartbeat thud like thunder in my throat. Everyone’s heart is different, sometimes it slows down or speeds up, and where it rests depends on a lot of factors. If you’re looking for ways to help your heart do its job even better, a 2020 study from the European Heart Journal shares that just 17 minutes of power walking can improve your cardiorespiratory fitness.

"Cardiorespiratory fitness is the capacity of the heart and lungs to deliver oxygen to the body’s muscles and organs during physical activity," says Michael Weinrauch, MD, a New Jersey-based cardiologist. "Higher levels of cardiorespiratory fitness are associated with the ability to perform [more] or higher-intensity exercise." What’s more, having a high cardiorespiratory rate is associated with lower cardiovascular and all-cause mortality—so it's a powerful metric for assessing your longevity and well-being.

Best Supplements for Fat Loss, According to Dietitians

  Best Supplements for Fat Loss, According to Dietitians If you want to slim down and shed unwanted pounds, these are the best supplements for fat loss, according to registered dietitians.

A person’s cardiorespiratory fitness is measured by assessing their "peak oxygen uptake" or VO2 max. To capture this metric in the study, researchers performed a Cardiopulmonary Exercise Test (CPET) that involved sitting on a stationary bike while breathing through a mouthpiece. This measured the participant's lung strength during and after exercise. Even though you can't take a cardiorespiratory test without the help of a pro, this study had some findings you can incorporate into your own life for improved heart health.

Researchers conducted the study on 2,000 people aged 45 to 63 and found that, by clocking an additional 17 minutes of moderate-to-vigorous physical activity (like power-walking or jogging) each day, participants increased their peak oxygen uptake level during exercise by a full five percent. The research also showed that they could gain the same peak oxygen uptake level increase by walking at a relaxed pace for an additional 54 minutes per day or reducing 249 minutes of sedentary time every 24 hours.

Know This Before Taking Aspirin, Experts Warn

  Know This Before Taking Aspirin, Experts Warn Taking aspirin has serious risks—one so serious that an expert panel just warned that certain people should not take it.

The latter finding means that you'd have to spend four fewer hours being still each day, which—let's face it—just isn't reasonable for the vast majority of us. So if you do want to level up your cardiorespiratory fitness, you're probably better off with a fast-paced neighborhood walk, or a long leisurely stroll with a friend. And take note: If walking isn't your jam, Dr. Weinrauch says a ride on a stationary bike can also tick the box for casual or vigorous activity.

This is how a cardiologist uses a heart rate monitor:

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

This Jump Rope Workout for Beginners Will Leave Your Entire Body Burning .
Devised by celeb trainer Kira Stokes, this jump rope workout for beginners features a killer blend of cardio and strength training. But to certified personal trainer Kira Stokes, who recently launched her own jump rope workouts for beginners, intermediates, and pros on her KSFIT app, a jump rope isn't just a toy — it's a compact, budget-friendly piece of equipment that offers both mind and body benefits for folks of all fitness levels. "Jumping rope isn't just a straight cardiovascular workout," she explains. "It works your arms, shoulders, legs, and core.

usr: 1
This is interesting!