Scientific research
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Topic- Exercise
Rethinking the heart rate formula for older women
For fitness and physical activity instructors, “target heart rate,” which signals the level of exercise intensity in relation to a training effect, is a fundamental tool for working with clients. New research suggests that the simple formula of “220 minus age” is no longer accurate.
moreExercise
Moderate physical activity does not raise risk of knee osteoarthritis
According to new research from the School of Medicine at the University of North Carolina (UNC) in Chapel Hill, adults ages 45 and older who engaged in moderate physical activity up to 2.5 hours a week did not increase their risk of developing knee osteoarthritis over a 6-year follow-up period. Study participants who engaged in the highest levels of physical activity—up to 5 hours a week—had a slightly higher risk of knee osteoarthritis, but the difference was not statistically significant, the study authors reported.
moreExercise
Too much holiday feasting? Daily exercise helps restore the balance
During cold winter days and holiday festivities, it’s easy to consume food calories that are not burned off through physical activity. For one week, a small group of healthy young men restricted their daily activities to below 4,000 steps/day and increased their caloric intake by 50%. Half of them increased calorie intake by 75% and walked/ran on a treadmill for 45 minutes/day at 70% of maximum oxygen uptake, while being inactive the rest of the time.
moreExercise
After a hospital stay, high-intensity exercise improves fitness
Before leaving the hospital, 115 people with a chronic illness, ages 70-92 years, were randomly assigned to a high-intensity aerobic interval exercise program or low-intensity exercises and telephone support. After three months, both groups improved in scores on health-related quality of life and physical activity assessments. The high-intensity group significantly improved their scores on the Senior Fitness Test compared to those in the low-intensity group.
SOURCE: Journal of the American Geriatrics Society, early view, doi:10.1111/jgs.12400 (August 8, 2013)
Exercise
Tai Chi, walking and jogging are effective for delaying mortality
Information on physical activity participation in Tai Chi, walking and jogging was collect among 61,477 Chinese men, ages 40-75, participating in the Shanghai Men’s Health Study (2002–2009).
moreExercise
Low-intensity exercise improves muscle strength and balance
Exercise is a core prescription for preventing or reducing the negative consequences of osteoporosis, when bones become thin and brittle. Weight-bearing exercise and strength training cause muscles to pull on the bones, which can help bones maintain their density. Bone loss can speed up in women after menopause due to the drop in estrogen levels.
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