Regular exercise can eliminate laziness form body: study reveals

Regular exercise can eliminate laziness form body: study reveals

New Australian research has found middle-aged people who are unfit can reduce or even reverse their risk of heart failure if they start exercising regularly.

The regimen also included two recovery days that followed interval training, consisting of 20 to 30 minutes of walking or light aerobic activity.

Earlier research by UT Southwestern cardiologists showed that left ventricular stiffening often shows up in middle age in people who don't exercise and aren't fit, leaving them with small, stiff chambers that can't pump blood as well. The participants were separated into two groups: one whose exercise program included moderate and high-intensity workouts, the other where participants performed weight training, balance work, and yoga.

These volunteers were assigned to two different groups.

At the end of the two-year study period, the differences between the two groups were strikingly clear.

Results reveal, after two years of exercise, middle-aged people's oxygen intake during activity increases by 18 percent, while their heart muscle flexibility is boosted by 25 percent.

Combining yoga with aerobic exercise can also benefit hearts. It's important to note the participants worked up to the more challenging high-intensity workouts over several months - they didn't just throw themselves straight in.

The baby boomers did 150 minutes of exercise per week, plus sessions of high-intensity interval training, which has been shown to be good for burning fat.

After a while, all in the aerobics group transitioned to what Levine calls their weekly "maintenance dose" - one high-intensity interval session, one long session, a couple of regular base-training sessions and a recovery day, along with some strength training.

One day's session lasted an hour and was of moderate intensity.

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Levine says the study proves everyone should incorporate exercise into their day-to-day life.

- One or two other sessions were performed each week at a moderate intensity‚ meaning the participant would break a sweat‚ be a little short of breath‚ but still be able to carry on a conversation.

"This study really reinforces that [this prescription] has quite extraordinary effects on the structure and function of the heart and blood vessels", he said.

"The key to a healthier heart in middle age is the right dose of exercise, at the right time in life", said study author Benjamin D. Levine, M.D., lead author of the study.

"I think people should be able to do this [dose of exercise] as part of their personal hygiene - just like brushing your teeth and taking a shower", he said.

Dr. Levine, shown here in front of his laboratory's hyper/hypobaric environmental chamber which simulates performance in environments such as space or deep diving.

The regimen must begin by age 65, when the heart is elastic enough to reap benefits. The entire study was published in the journal Circulation. The two-year study found that exercising four to five times per week can significantly improve a person's heart elasticity, as long as the training begins before the age of 65.

This program is specifically created to be agreeable for middle-aged people who don't have the time or inclination to adhere to the same sort of workout program as elite athletes, Levine said. In its most severe form, blood can back up into the lungs. "That's when heart failure develops", said Dr. Levine, who holds the S. Finley Ewing Chair for Wellness at Texas Health Dallas and the Harry S. Moss Heart Chair for Cardiovascular Research.

The coaches encouraged people to mix it up so they wouldn't get bored with their workouts: They suggested participants mix in some trail running, swimming, elliptical training, and treadmill days.

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