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Fitness...
| AEROBICS - HAVE WE GOT IT ALL WRONG? |
| Bill Milne, BSc (Hons) MSc |
| Pt II The Research Evidence (adapted from an article by Al Sears MD) |
In the first part of this article, I presented a view that maybe aerobic exercise is not the way forward for achieving longevity. In
this part I wish to present some further research evidence that supports this claim.
The Institute of Medicine in the USA recommends that Americans strive for at least one hour of exercise each day - regardless of
type. It’s quite possible they don't understand how exercise really works.
Here's a research study that demonstrates why. Recently, Harvard researchers examined the exercise and cardiovascular health
among middle-aged men. They discovered the following:
this part I wish to present some further research evidence that supports this claim.
The Institute of Medicine in the USA recommends that Americans strive for at least one hour of exercise each day - regardless of
type. It’s quite possible they don't understand how exercise really works.
Here's a research study that demonstrates why. Recently, Harvard researchers examined the exercise and cardiovascular health
among middle-aged men. They discovered the following:
AEROBICS AND OTHER RESEARCH
A variety of research studies are now suggesting that low-intensity exercise is not the most effective way of living longer. A study
in May 2003 of almost 2,000 British men looked at the relationship between death and low-level endurance. The researchers
found this type of low-intensity exercise did nothing to reduce the participants' risk of premature death due to heart problems.
Another study at the Harvard Medical School measured the effects of vigorous and non-vigorous exercise and risk of death. The
study indicated that the subjects who performed moderate-intensity exercise had a higher risk of death than those who
performed high-intensity exercise.
That’s also what a recent study published in the Annals of Internal Medicine found. Researchers followed 644 patients with heart
failure over a 10-year period. They found that the heart’s peak ventilatory oxygen uptake (VO2) (meaning the heart’s exercise
capacity) was the most important criteria in predicting chronic heart failure. Exercise capacity was more important than the
duration of time exercised in extending life.
A variety of research studies are now suggesting that low-intensity exercise is not the most effective way of living longer. A study
in May 2003 of almost 2,000 British men looked at the relationship between death and low-level endurance. The researchers
found this type of low-intensity exercise did nothing to reduce the participants' risk of premature death due to heart problems.
Another study at the Harvard Medical School measured the effects of vigorous and non-vigorous exercise and risk of death. The
study indicated that the subjects who performed moderate-intensity exercise had a higher risk of death than those who
performed high-intensity exercise.
That’s also what a recent study published in the Annals of Internal Medicine found. Researchers followed 644 patients with heart
failure over a 10-year period. They found that the heart’s peak ventilatory oxygen uptake (VO2) (meaning the heart’s exercise
capacity) was the most important criteria in predicting chronic heart failure. Exercise capacity was more important than the
duration of time exercised in extending life.
It would seem that of all the factors related to exercise - how frequently you work out, how long, how hard, etc. - the one most
closely related to the risk of heart attack is how quickly the heart can return to a resting pulse after a bout of intense exercise.
That's the conclusion of a French study recently published in the New England Journal of Medicine. The researchers measured the
heart rates of 5,000 healthy men as they exercised, and followed them for more than 20 years. Among other things, they found
that those men who had the widest range between their maximum and resting heart rates were the least likely to die of a heart
attack.
Aerobics is (thankfully) losing favour with the general public. Unfortunately an increasing number of people have turned to running
marathons as an alternative. In fact, a major sporting goods manufacturer recently reported that sales of women's running shoes
jumped by an astounding 40 percent in the last year. Talk about “out of the frying pan…” And just think what all that pounding is
doing to the joints!
Studies by Dr. Arthur Siegel and Boston area hospitals on runners in the Boston Marathon show some surprising effects. After
drawing blood samples both before and after the race, they discovered symptoms of early-stage heart disease, as well as a higher
risk of sudden cardiac death, stress fractures, and permanent skeletal damage.
closely related to the risk of heart attack is how quickly the heart can return to a resting pulse after a bout of intense exercise.
That's the conclusion of a French study recently published in the New England Journal of Medicine. The researchers measured the
heart rates of 5,000 healthy men as they exercised, and followed them for more than 20 years. Among other things, they found
that those men who had the widest range between their maximum and resting heart rates were the least likely to die of a heart
attack.
Aerobics is (thankfully) losing favour with the general public. Unfortunately an increasing number of people have turned to running
marathons as an alternative. In fact, a major sporting goods manufacturer recently reported that sales of women's running shoes
jumped by an astounding 40 percent in the last year. Talk about “out of the frying pan…” And just think what all that pounding is
doing to the joints!
Studies by Dr. Arthur Siegel and Boston area hospitals on runners in the Boston Marathon show some surprising effects. After
drawing blood samples both before and after the race, they discovered symptoms of early-stage heart disease, as well as a higher
risk of sudden cardiac death, stress fractures, and permanent skeletal damage.
ANTI-AGEING YOUR HEART AND LUNGS
To reverse heart ageing and disease and build cardiovascular vigour, you need an entirely different strategy. There is a different
kind of exercise that builds reserve capacity ... and it gives you many other health benefits. It is becoming known as ‘supra-
aerobics’, and is thought by many to be the key to higher lung capacity, good muscle tone, high energy, and a strong heart.
You can restore youthful heart and lung capacity with this kind of exercise challenge, and it takes a fraction of the time to
achieve much better results. Unlike aerobics, it doesn't involve pounding out the miles on a treadmill or spinning your wheels for
an hour on an exercise bike. Instead, you need short bursts of challenges with rests in between to restore and preserve heart
capacity.
Think of your lungs as a car engine. Traditional aerobics trades power for a smaller engine. Sure, a smaller engine is fuel-efficient.
But fuel efficiency is not the best goal for your body in our modern world. And God help you if you need to quickly get out of the
way of an oncoming truck. You just don't have the power. ‘Supra-aerobics’, on the other hand, gives your heart and lungs a
turbo boost that can get you out of a jam.
To reverse heart ageing and disease and build cardiovascular vigour, you need an entirely different strategy. There is a different
kind of exercise that builds reserve capacity ... and it gives you many other health benefits. It is becoming known as ‘supra-
aerobics’, and is thought by many to be the key to higher lung capacity, good muscle tone, high energy, and a strong heart.
You can restore youthful heart and lung capacity with this kind of exercise challenge, and it takes a fraction of the time to
achieve much better results. Unlike aerobics, it doesn't involve pounding out the miles on a treadmill or spinning your wheels for
an hour on an exercise bike. Instead, you need short bursts of challenges with rests in between to restore and preserve heart
capacity.
Think of your lungs as a car engine. Traditional aerobics trades power for a smaller engine. Sure, a smaller engine is fuel-efficient.
But fuel efficiency is not the best goal for your body in our modern world. And God help you if you need to quickly get out of the
way of an oncoming truck. You just don't have the power. ‘Supra-aerobics’, on the other hand, gives your heart and lungs a
turbo boost that can get you out of a jam.
Researchers are corroborating this view: a Harvard study revealed that participants who used ‘supra-aerobic’ principles in their
workouts reduced their risk of heart disease by 100 percent more than those who practiced ordinary aerobic exercise. And a
study published in the Archives of Internal Medicine showed that men and women who exercised with supra-aerobic methods had:
To get these results though, you have to exercise beyond your current aerobic capacity and cross your aerobic threshold.
workouts reduced their risk of heart disease by 100 percent more than those who practiced ordinary aerobic exercise. And a
study published in the Archives of Internal Medicine showed that men and women who exercised with supra-aerobic methods had:
- Lower blood pressure
- Lower triglycerides (blood fat)
- Higher HDL (good cholesterol)
- Less body fat
To get these results though, you have to exercise beyond your current aerobic capacity and cross your aerobic threshold.
To move your workout into the anaerobic range, you have to create an "oxygen debt" by asking your lungs for more oxygen
than they can supply at that moment. You do that by exercising at a pace you can't sustain for more than a short period.
For instance, pedal a bike as fast as you can for 15-20 seconds. When you stop, you'll be panting - the sign that you've created
an oxygen debt in your body. You can't sustain this kind of high-output challenge for very long. You have reached the supra-
aerobic zone. This is very different from doing an aerobic workout for 45 minutes.
In a matter of weeks, you can:
By making small changes in your workouts, you can achieve remarkable results with supra-aerobics. And it takes only 12 minutes a
day.
than they can supply at that moment. You do that by exercising at a pace you can't sustain for more than a short period.
For instance, pedal a bike as fast as you can for 15-20 seconds. When you stop, you'll be panting - the sign that you've created
an oxygen debt in your body. You can't sustain this kind of high-output challenge for very long. You have reached the supra-
aerobic zone. This is very different from doing an aerobic workout for 45 minutes.
In a matter of weeks, you can:
- Lose pounds of belly fat
- Build functional new muscle
- Reverse heart disease
- Build energy reserves that will be available on demand
- Strengthen your immune system
- Reverse many of the changes of ageing
By making small changes in your workouts, you can achieve remarkable results with supra-aerobics. And it takes only 12 minutes a
day.
CROSSING THE THRESHOLD
Aerobic means "with oxygen." Your aerobic metabolism combines oxygen with carbs, fats, and proteins to make energy. Because
walking is not a strenuous activity, when you walk you have plenty of oxygen available to make the energy required. This is why
you can walk for hours. You can also sustain jogging with aerobic metabolism.
But let's say you start sprinting. You can't sustain that high output of energy with oxygen alone, so your anaerobic system kicks
in. (This is known as crossing your aerobic threshold). Anaerobic means "without oxygen." The anaerobic system converts carbs -
and some fats - into energy without using oxygen. When you're using your anaerobic system, you are training your high-energy
output system. You're successfully building up reserve capacity in your heart, expanding your lung volume, triggering the
production of growth hormone, and melting away fat.
When you exceed a rate you can sustain with oxygen and start using both your aerobic and anaerobic energy systems ... this is
when you've crossed over into your supra-aerobic zone.
Remember ... aerobic exercise is low to medium output held for an extended period. Supra-aerobic exercise is high output, but
short in duration.
Aerobic means "with oxygen." Your aerobic metabolism combines oxygen with carbs, fats, and proteins to make energy. Because
walking is not a strenuous activity, when you walk you have plenty of oxygen available to make the energy required. This is why
you can walk for hours. You can also sustain jogging with aerobic metabolism.
But let's say you start sprinting. You can't sustain that high output of energy with oxygen alone, so your anaerobic system kicks
in. (This is known as crossing your aerobic threshold). Anaerobic means "without oxygen." The anaerobic system converts carbs -
and some fats - into energy without using oxygen. When you're using your anaerobic system, you are training your high-energy
output system. You're successfully building up reserve capacity in your heart, expanding your lung volume, triggering the
production of growth hormone, and melting away fat.
When you exceed a rate you can sustain with oxygen and start using both your aerobic and anaerobic energy systems ... this is
when you've crossed over into your supra-aerobic zone.
Remember ... aerobic exercise is low to medium output held for an extended period. Supra-aerobic exercise is high output, but
short in duration.
| Acknowledgement - other contributors include Jon Herring, Craig Ballantyne Part III - “Lose Body Fat with Aerobics?” |
|
This chart shows that the risk of heart disease for people who exercise for long durations was twice as high as those who
exercise for short durations. This means that men who performed repeated short sessions of exercise reduced their heart disease
risk by 50 percent more than those who performed long duration exercise.
exercise for short durations. This means that men who performed repeated short sessions of exercise reduced their heart disease
risk by 50 percent more than those who performed long duration exercise.
| This article appears courtesy of Early to Rise, the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/. |
| © Copyright 2008 - Active Recovery - All Rights Reserved. The Gaia Centre for Holistic Therapy, 17 Frederick Street, Loughborough, Leicestershire, LE11 3BH email: info@gaiaholistics.co.uk Tel: 01509 551513 |
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