Table of Contents
- Introduction
- The Study’s Findings
- Understanding Exercise Capacity
- Benefits of Higher-Intensity Workouts
- Vigorous Exercise for All Ages
- High-Intensity Interval Training (HIIT)
- Safety and Recommendations
- Conclusion
- FAQs
Introduction
Vigorous Exercise – Women with greater exercise capacity on a heart stress test have a lower risk of dying from heart disease and other health conditions. A recent study highlighted that women with poor exercise capacity were twice as likely to die from cancer and more than four times as likely to die from other causes compared to those with higher fitness levels. While there are many ways to increase fitness, high-intensity interval training (HIIT) is an effective option, especially for those with limited time to work out.
The Study’s Findings
The study revealed that women who could exercise at higher intensities during a heart stress test were less likely to die from heart disease, cancer, and other causes. Scotty Butcher, PhD, an associate professor of physical therapy at the University of Saskatchewan, indicated that these findings align with prior research regarding fitness levels and mortality risk. Although regular exercise is known to be beneficial, the implications of this study suggest that some women might particularly benefit from more vigorous forms of exercise.
Understanding Exercise Capacity
In this study, researchers analyzed two groups of women based on their exercise capacity. Those with good exercise capacity could exercise at an intensity of 10 metabolic equivalents (METs) or better during a stress echocardiogram. The MET level indicates how much energy is burned during an activity and serves as a proxy for exercise intensity. Notably, anything over 6 METs is classified as vigorous exercise.
Benefits of Higher-Intensity Workouts
The researchers found that women with poor exercise capacity were nearly four times more likely to die from cardiovascular diseases compared to those with good exercise capacity. Poor exercisers were also twice as likely to die from cancer and more than four times as likely to die from other causes. Most study participants were aged 50 to 75, followed for an average of five years. While higher exercise capacity is beneficial, the researchers did not investigate the specific activities contributing to their fitness levels.
Vigorous Exercise for All Ages
Dr. Ken Seldeen, a research assistant professor, emphasized that vigorous exercise offers the body increased benefits over moderate exercise. It enhances blood flow to muscles, increases muscle mass, reduces body fat, and improves insulin signaling, which can lower the risk of type 2 diabetes. Importantly, vigorous workouts can also boost overall exercise capacity.
However, it’s essential to recognize that moderate exercise also provides health benefits and can reduce stress and chronic inflammation. Additionally, vigorous exercise can be appropriate for any age, with older individuals often gaining greater health benefits due to their potential de-conditioning.
High-Intensity Interval Training (HIIT)
HIIT is one of the more recognized forms of vigorous exercise, combining short bursts of intense activity followed by recovery periods. Research demonstrated this approach’s effectiveness, particularly among older veterans who performed HIIT on recumbent bicycles for short sessions. Each workout, including a warm-up, lasted only about 10 minutes.
Elise Joan, a Beachbody Super Trainer, has developed programs like Barre Blend, which is high-intensity but low-impact. This design stabilizes joints and supports core strength, allowing individuals to achieve vigorous exercise without high-impact movements.
Safety and Recommendations
While vigorous exercise can yield significant benefits, it’s important to be cautious due to the increased risk of injury associated with higher-intensity workouts. Michael LaMonte, PhD, recommends that individuals consult with a doctor before starting a vigorous exercise program and suggests gradually increasing workout intensity.
Importantly, people should listen to their bodies and avoid intense efforts several times a week. A balanced approach combines varying exercise intensities for optimal health results. Even those who prefer moderate activities can enjoy substantial benefits from regular movement.
Conclusion
While vigorous exercises provide substantial health benefits, moderate exercise remains an excellent choice for many. Regular movement, even at lower intensities, contributes positively to overall health and well-being. Individuals are encouraged to prioritize physical activity in daily life, as “every minute counts” when it comes to maintaining a healthy lifestyle.
FAQs
Q: What is the relationship between exercise capacity and mortality risk?
A: Women with higher exercise capacity are less likely to die from heart disease, cancer, and other causes, as shown in recent studies.
Q: How can women increase their fitness levels?
A: Women can improve their fitness through a variety of methods, including engaging in high-intensity workouts, moderate exercise, and lifestyle activities that promote movement.
Q: What is HIIT, and is it suitable for older adults?
A: High-Intensity Interval Training (HIIT) involves alternating intense and moderate exercises. It can be beneficial for older adults, who may have a greater capacity for improvement due to increased de-conditioning.
Q: Is vigorous exercise the only way to stay healthy?
A: No, while vigorous exercise provides greater benefits, moderate exercise also contributes significantly to health and well-being, especially in reducing stress and chronic inflammation.
Q: What should I do before starting a vigorous exercise program?
A: Consult with a healthcare provider and gradually increase the intensity of your workouts while paying attention to how your body responds.