Science & Technology

It’s nice to walk.However, moderately strenuous exercise triples your fitness.

Exercise is healthy. That is common sense. But how rigorous must the exercise be in order to actually affect a person’s fitness level? And if you sit at your desk all day and can get out and exercise, does it deny your 6, 7, or 8 hours of sedentary behavior?

These are by Matthew Nayor of Boston University School of Medicine and his team The biggest research ever The purpose is to understand the relationship between regular physical activity and a person’s physical fitness.

Their discovery,It will be displayed in European Heart Journal, Came from a study of about 2,000 participants from the Framingham Heart Study. They found that bouts of moderate to strenuous exercise (for example, strenuous exercise rather than walking 10,000 steps a day) dramatically improved a person’s fitness compared to mild exercise.

“By establishing a relationship between different forms of habitual physical activity and detailed fitness measurements, our study is ultimately used to improve overall life course fitness and overall health. We hope to provide you with important information that we can. “

Nayor, an assistant professor at BU Medical School, is also a cardiologist specializing in heart failure at Boston Medical Center, a major teaching hospital in BU and a safety net hospital in Boston. In the following Q & A, Nayor explains the results of the study and discusses what people need to know about exercise in relation to fitness.

People may see studies that show that moderate to active activity is the best way to improve fitness, and don’t you think it’s obvious? But your research is more specific than that. So tell us what’s amazing about your research, and perhaps what’s revealed.

Matthew Nayor: There is a wealth of evidence to support the health benefits of both physical activity and higher levels of fitness, but between the two, especially in the general population (as opposed to athletes and individuals with certain medical problems). The actual association of is not well understood. Our study was designed to address this gap, but we were also interested in answering some specific questions.

First, I wondered how different levels of physical activity at the start, middle, and peak of exercise could improve the body’s response. We have found that the higher the amount of moderately intense physical activity, such as exercise, the better the best athletic performance, but to improve the ability to start and maintain the body, more intense activities than walking Turned out to be efficient. Lower level of exercise.

We also didn’t know if reducing the number of steps per day or the amount of time we tend to sit would really affect our peak fitness levels. Our research group found that they were associated with higher fitness levels.These findings are consistent across age, gender, and health categories, confirming the relevance of maintaining physical activity. [throughout the day] For everyone.

Next, we asked how different combinations of the three activity indicators contribute to peak fitness. Interestingly, we found that individuals with above-average or moderately intense physical activity had higher-average fitness levels. No matter how much time they tend to sit down.. Therefore, it seems that many of the negative effects of being sedentary on fitness can be offset by higher levels of activity and exercise.

Our third question was whether recent physical activity habits are more important than previous exercise habits in determining your current fitness level. Interestingly, participants with high activity values ​​in one rating and low values ​​in another were run every 8 years and were at the same level regardless of whether the high values ​​matched the fitness test. I found out that I have fitness. This suggests that there may be a “memory effect” of previous physical activity on the current fitness level.

Nowadays, many people wear Fitbits and Apple Watch to keep track of their daily steps. You might think you’ve taken 10,000 steps today. But does your study sound like it suggests that walking is worth it, but it’s not the same as exercise?

Well, I think this interpretation needs a little attention. It is important to note in our study that the higher the steps, the higher the fitness level. This is especially reassuring for the elderly and those with medical conditions that can interfere with higher levels of exercise. There is also ample evidence from other studies that higher steps are associated with many favorable health outcomes. So I don’t want to discourage people from following their steps.

However, if your goal is to improve your fitness level or delay the inevitable decline in fitness that occurs with aging, perform at least a moderate level of exercise. [through intentional exercise] It is more than three times more efficient than walking with a relatively low cadence.

Where is that line? When will the exercise be moderate to rigorous for those who may wonder if they are doing enough?

Using definitions from previous studies that classified cadences of 60-99 steps / minute as low-level exercise, 100-129 steps / minute are generally considered to indicate moderate physical activity, 130. Beyond steps / minute is considered active. These steps may need to be a little higher for young people. Physical activity guidelines for Americans recommend moderate intensity 150-300 minutes / week or intense intensity exercise 75-150 minutes / week. However, this limit is actually guidance aimed at encouraging people to exercise. Beyond that, our study found no evidence of a threshold at which higher levels of activity were no longer associated with greater fitness.

Can you study the participants in the Framingham Heart Study and explain in detail how the results of your study were achieved?

Thank you for giving me this question and the opportunity to thank the participants in the Framingham Heart Study. Research like ours is only possible through their voluntary participation over three generations. Our study analyzed data from third-generation cohort participants (often grandchildren of former participants) and multi-ethnic samples. In the latest research visit from 2016 to 2019, we performed a cardiopulmonary exercise test (CPET) in a rest cycle for a comprehensive fitness assessment. CPET is a fitness “gold standard” rating that uses a face mask or mouthpiece to perform exercise tests to measure oxygen inhaled and carbon dioxide emitted during exercise. You may have seen professional endurance athletes (such as cyclists) performing similar tests during a training session. Participants also took home an accelerometer worn on a belt around their waist for eight days after the study visit. Accelerometers were worn during a recent research visit and a previous visit eight years ago, and information was compared.

It’s nice to walk.However, moderately strenuous exercise triples your fitness. It’s nice to walk.However, moderately strenuous exercise triples your fitness.

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