|
|
 |
|
|
|
Why Less Exercise May Be Enough
Exercise
|
|
|
|
|
|
Finding it hard to squeeze in your workout or your walk this time of year? Don't sweat it. Sometimes, less still cuts the
mustard. As long as you pick up the pace, that is. In a study, people who cut back on their walks but turned up the burn when
they did get out there still boosted their cardiovascular endurance.
Keeping the Pace
Sure, frequent exercise is still better for you -- for a bunch of reasons, ranging from better cholesterol levels to better weight
control. But the new research shows that you can cut back a little on frequency and still keep yourself in pretty good shape if
you make some adjustments. And it's a good idea to do so, because then your body will be ready, willing, and able to do more
when you get more time. Not sure how to pick up the pace? Here's an easy trick to help you do it:
A comfortable daily walk is a good place to start if you want to live younger and longer. But include a few spurts of power
walking, too. This kind of "interval training" can be a great way to boost your exercise capacity -- an emerging marker of
longevity.
Build Up Your Steam
In a large study of women, exercise capacity -- a measure of how hard you're able to work out -- was tightly connected with
mortality rates. The women who had low exercise capacity were almost twice as likely to die during the study follow-up
period, compared with the women who had more exercise power. Find out about the hidden symptoms women may
experience during a heart attack.
Boost Your Grade with Intervals
So how can you increase your exercise capacity? Interval training helps. Just add a few short bouts of more intense exercise
to any moderately paced activity. For example, throw some 1- to 2-minute jogging sessions into a long, brisk walk. Or if
you're a steady biker, add a block of rapid pedaling here and there. Interval training can help you burn more fat, too.
No Time? No Excuse
Why should you care about your cardiovascular endurance, anyway? Because a 5-year study showed that a mere 10 percent
improvement lowered people's risk of mortality by 15 percent, compared with no cardiorespiratory improvement. So don't
chuck your workout altogether this holiday season. Cut back if you must, but work harder. Or chunk your 30-minute walks
into three 10-minute sessions. Your heart will thank you in the New Year.
|
|
|
|
|
