Latest news with #MedicineandScienceinSportsandExercise
Yahoo
29-06-2025
- Health
- Yahoo
New Research Finds Most Important Factors for Boosting VO2 Max as You Age
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study, involving nearly 800 older adults, points out the factors most associated with higher VO2 max. Researchers and experts explain how to increase VO2 max, especially as you age. Numerous factors play a role in athletic performance. But at the top of that list is VO2 max, a marker of cardiorespiratory fitness level. More specifically, VO2 max is a measure of the total amount of oxygen you can take in and use during effort, but it's not only about how much comes in—it's also about how well you utilize that oxygen, especially when you're at full force. The more you can optimize that process, the greater your speed and endurance. VO2 max doesn't only play a role in your running, though. It's also linked to healthy aging, with studies suggesting it's a strong predictor for longevity and overall health as we get older. As runners, most of us want to improve VO2 max to make hard efforts feel easier and to run faster for longer. And new research in Medicine & Science in Sports & Exercise suggests timing and consistency of daily activity could be the two most important aspects of increasing your cardiorespiratory capacity, especially as you get older. In the recent study, researchers looked at data from the Study of Muscle, Mobility and Aging, done by the National Institute on Aging. They assessed metrics of rest-activity rhythms which are daily patterns of rest and activity, often linked to circadian rhythm, for 799 men and women (aged 70 and older) and evaluated associations between these metrics with VO2 max. They also examined when participants got peak activity, as well as intensity of activity. 'What we learned is that the timing of activity, as well as the amount of activity, may be contributing to healthy aging,' lead researcher Karyn Esser, Ph.D., professor in the department of physiology and aging at the University of Florida, told Runner's World. 'We found that those individuals who got moving earlier in the day demonstrated higher levels of cardiopulmonary fitness—as measured by VO2 max—as well as walking efficiency.' Basically, loading up activity early in the day and staying consistent throughout the week (especially sticking to similar rest and activity times) could be game changing for VO2 max, particularly for older adults. As the researchers put it, being 'rhythmic' with predictable and consistent behavior can improve physiological function—and your health. Another factor researchers examined was called 'higher-amplitude activity' compared to rest periods, which means that study participants who did more intense exercise during those morning sessions had better cardiorespiratory fitness. What's important to note is that activity included any type of movement, as long as it had some degree of intensity (not just moving in a leisurely way but adding some oomph to the activity). That could mean cleaning or gardening, in addition to walking or more formal exercise. Esser noted that this study didn't include younger athletes to see if the association was relevant for them, but that may be tackled in future research. 'In general, it's likely that it would be the case that maintaining a regular pattern of activity, done earlier in the day and with consistency, would contribute to healthier outcomes,' she said. In addition to early and regular exercise, previous research has highlighted other tactics for optimizing VO2 max, in participants in a wide range of ages. For example, a meta-analysis in the Scandinavian Journal of Medicine & Science in Sports that looked at 24 studies with nearly 13,000 total participants, ages 18 to 84, found that HIIT (high-intensity interval training) conferred major benefits for VO2 max, with sprint-interval training significantly increasing cardiorespiratory fitness. HIIT is commonly performed at about 80 percent of peak heart rate, while sprint intervals are more of an 'all-out' effort designed to get you to 100 percent of your VO2 max, the researchers noted. This type of max effort is beneficial for strengthening the heart and lungs, which enhances oxygen uptake and improves cardiovascular efficiency. Mixing intervals with endurance sessions can get you even greater advantages, certified cycling and running coach Paul Warloski of Simple Endurance Coaching told Runner's World. 'When you take on a run that includes a longer distance that you can do comfortably—being able to hold a conversation, for example—it leads to metabolic adaptations that improve VO2 max,' he said. For example, those adaptations include better ability for the heart to pump blood, which delivers more oxygen to muscles. 'With interval training on some days and endurance on others, your body will become more efficient at using oxygen in different training and race scenarios.' Research in the International Journal of Environmental Research and Public Health looking at VO2 max in endurance athletes backs this up, and also adds that as you increase performance level through endurance training, the more stable your VO2 max can become over time. A standard performance variable like sleep can make a difference, too. For instance, a study in the journal Physiological Behavior found that participants with better sleep quality and sleep duration had higher VO2 max values. That's because adequate sleep has been linked to better heart function overall, which can affect the capacity for oxygen uptake during exercise. With any factor that boosts VO2 max, the key is consistency, said Warloski. Whether you're adding early-morning exercise, focusing on sleep quality, or mixing intervals with endurance, progress comes not just with effort, but also from showing up and putting in the work—week after week and month after month. Shop Now Shop Now Shop Now Shop Now Shop Now Shop Now Shop Now You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Daily Mail
08-06-2025
- Health
- Daily Mail
Liver disease is on the rise in the UK due to soaring obesity levels, but a 10-minute stroll each day can help stop it in its tracks
Walking for just ten minutes a day can cut the risk of developing fatty liver disease, which affects up to one in three adults. The build-up of dangerous fat in the organ is usually triggered by an unhealthy diet and sedentary lifestyle. Rates of the disease – which can significantly increase the risk of liver cancer – have risen in the UK due to soaring obesity levels. In a new study, scientists from the University of Oxford followed more than 91,000 people to see if daily activity levels were related to their chances of fat accumulating in the liver. Volunteers wore a wrist device for seven days to measure the number of steps they took. The study, published in the journal Medicine and Science in Sports and Exercise, showed the more they walked, the less likely they were to develop the potentially fatal condition. For every 1,000 steps – or approximately 10 minutes of movement – the chances of getting fatty liver dropped by around 12 per cent, researchers found. Although it's common, non-alcoholic fatty liver disease can be hard to detect, as there are few external signs of it and no obvious symptoms during the early stages. A healthy liver should contain no fat at all and most people with the condition have no idea they are affected. While it's linked to obesity, some sufferers can be slim but with hidden fat deposits in and around the liver. Previous studies have found the disease can be stopped in its tracks by losing around 10 per cent of body weight.
The Independent
22-04-2025
- Health
- The Independent
Trying to bulk up? It doesn't really matter what you eat to gain muscle
Trying to build muscle? It doesn't really matter what kind of protein you eat after weight training, researchers announced this week following a new study. Eating plant or animal-based protein will do the trick, they said, challenging a long held notion. 'The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,' Nicholas Burd, a professor of health and kinesiology at the University of Illinois Urbana-Champaign, said in a statement. Burd led the study with former graduate student Andrew Askow. It was published on Monday in the journal Medicine and Science in Sports and Exercise. It was supported by the Beef Checkoff program, which was overseen by the National Cattlemen's Beef Board. Previous studies had found that muscle biopsies after a single feeding showed an animal-based meal provided more of a stimulus for muscle protein synthesis than a vegan meal, he noted. However, measurements taken after a single meal might not reflect the effects of a balanced vegan diet, he cautioned. Burd's lab recruited 40 healthy and physically active men and women between the ages of 20 and 40 to examine how vegan or meat-based diets influence the rate of the process in which protein is produced to repair muscle damage after intense exercise — eventually leading to muscle gain. The experiment also tested the hypothesis that a moderate protein intake should be distributed evenly throughout the day to maximize muscle growth. The recruited participants underwent a week-long 'habituation diet' to put them on an even nutritional playing field, and then were assigned to either a vegan or meat-eating diet. Some of the meals the lab provided for them were eaten in the lab. Most were consumed at home. The meat diet included beef, pork, chicken, dairy, and eggs. The vegan diet balanced the amino acid content of their provided meals, the study's authors noted. Amino acids are the building blocks of proteins. The groups were divided once more into those who ate roughly the same amount of protein at each of three daily meals, and those whose intake varied across five meals eaten daily. All groups participated in muscle-strengthening activities in the labs every three days, wearing accelerometers to track their activity levels at home. Lastly, the participants drank what is known as 'heavy' water. Instead of hydrogen, the atoms are replaced with a heavier fingerprint of the element. Those replaced atoms allowed the researchers to trace where they went in muscle tissue, and they took samples of tissue from participants' leg muscle at the beginning and end of the trial. Ultimately, they found there were no differences in the process in which protein is produced to repair muscle damage between those eating vegan or omnivorous diets. Researchers also found that protein distribution across the day had no effect on the rate of muscle building. Burd said the results surprised him. So, what's the best kind of food to eat to gain muscle? 'It's the kind you put in your mouth after exercise. As long as you're getting sufficient high-quality protein from your food, then it really doesn't make a difference,' said Burd.
Yahoo
29-01-2025
- Health
- Yahoo
Jennifer Aniston's workout regime 'effective' for menopausal women, study says
Jennifer Aniston is something of a guru when it comes to fitness. The former Friends actor, 55, has often discussed her exercise regime and the workouts she swears by to keep her in shape. And now, it seems, she has the backing of science. The Morning Show star has long been a fan and advocate for Pvolve, an at-home low-impact resistance exercise programme and brand founded by Rachel Katzman. And now a new study proves just how effective the workout is, particularly for women in middle age going through the menopause. While there isn't a one approach fits all when it comes to fitness, research from the University of Exeter has found the regime to be "effective at improving strength and balance in women during and post-menopause". The study set out to examine whether Pvolve – an at-home low-impact resistance exercise programme – could improve strength, balance, and body composition and assess whether any improvements were affected by menopause status. View this post on Instagram A post shared by Jennifer Aniston (@jenniferaniston) The results, published in the journal Medicine and Science in Sports and Exercise, compared 72 moderately active women aged 40 to 60, who were not taking hormone replacement therapy (HRT). They were split into two groups, with 45 signed up to Pvolve for 12 weeks and 25 asked to do 150 minutes of moderate exercise per week. Among the improvements of those undertaking Pvolve were a 19% increase in hip function and lower body strength, 21% increase in lower-body flexibility, 10% increase in dynamic balance, mobility, and stability, as well as an increase in lean muscle without increasing total body mass. The improvements were comparable among women who were pre-, peri-, and post-menopausal. The study, which was funded by Pvolve, is the first to compare the effect of resistance exercise training on muscle strength and mass before, during and after menopause. View this post on Instagram A post shared by Pvolve (@pvolve) Changes in the body during the menopause are thought to accelerate age-related decline in muscle mass, strength, and stability, the researchers said. "This is the first study to demonstrate that the decline in sex hormones, and increase in age, across the menopause transition does not affect the ability of lower limb (hip) strength and balance to adapt to a low-impact resistance exercise training program in females not taking HRT," the authors concluded. Pvolve president Julie Cartwright said: "Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives." According to the website Pvolve is a fitness method that combines low-impact exercises, functional movement and resistance equipment. "Our classes feature precise movement patterns that take you through three planes of motion to deliver total-body strength, while enhancing your mobility and stability, for results you see, feel, and that keep you moving better long term," the Pvolve website explains. Like many of us looking for an at-home workout during post pandemic, Aniston initially started the Pvolve exercise programme at home in 2021 and then joined the company in 2023. In a statement then announcing the partnership, she said: "I had a friend who had already been doing Pvolve and not only did I notice her complete transformation — physically in her energy level — but she also explained that Pvolve is functional fitness that respects where your body is at and allows you to work around your current limitations." The workout seems to have had a similar impact on Aniston. "I've seen more transformation in my body from Pvolve workouts than I have with anything else," she told Women's Health earlier this year. The actor also said she wishes she'd known about the regime in her 20s. "I am stronger, I feel better. Everyone should be doing Pvolve,' she says on the website. Strength and resistance training - weight bearing exercise that places resistance on your muscles - is key for women going through the menopause transition as it can increase muscle mass which keeps you strong, fit, and healthy. Levels of the female sex hormone oestrogen decline during this period, increasing your risk of osteoporosis - the hormone helps keep the bones strong and strength training can help reduce this effect. "Bone density and muscle strength go hand in hand—so focusing on strength training, nutrition, and healthy habits is essential," explains Dr Elise Dallas, women's health GP at The London General Practice. "We need to prioritise strength and focus on building bones, muscle mass, and overall health," Dr Dallas continues. "Prioritising weight-bearing exercise, particularly strength training, can help increase bone density and muscle mass. This is one of the best ways to prevent bone loss and build strong bones." Professor Francis Stephens, from the University of Exeter Medical School, who led the research into the Pvolve regime explains that women often see a decline in their muscle strength and balance shortly before, during and after the menopause. "This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it's so important to find a way for women to maintain that strength and balance as they get older," he explains. Professor Stephens said one of the great things about resistance exercises is they can easily be performed at home. "And we've now shown they're effective at improving strength and balance in women during and post-menopause," he added. Read more about fitness and menopause: Should you exercise differently in menopause? Joe Wicks sparks debate (Yahoo Life UK, 6-min read) The best workout for menopause as Jo Whiley shares secrets (Yahoo Life UK, 5-min read) The best exercises to relieve menopause symptoms, according to science (Yahoo Life UK, 6-min read)
Yahoo
28-01-2025
- Health
- Yahoo
Jennifer Aniston's fitness regime is better for menopausal women than government advice
Jennifer Aniston's fitness regime is better for menopausal women than following government advice on exercise, research suggests. A study by the University of Exeter found that Pvolve – an at-home low-impact resistance exercise programme – is 'effective at improving strength and balance in women during and post-menopause'. The pilates-inspired workout method, which includes strength training, balance and mobility exercises, and cardio bursts, became popular during lockdown. Ms Aniston began doing the home exercise programme in 2021, calling it a 'gamechanger' – and joined the company two years later. Researchers set out to examine whether the programme could improve strength, balance, and body composition. They found that women aged 40 to 60 who followed the programme had far better results than those who simply followed the standard government health advice to do 150 minutes of moderate exercise per week. The study is the first to compare the effect of resistance exercise training on muscle strength and mass before, during and after menopause. The findings, published in the journal Medicine and Science in Sports and Exercise, come from a study of 70 moderately active women in the South West of England who were not taking hormone replacement therapy (HRT). They were split into two groups, with 45 signed up to Pvolve for 12 weeks while 25 asked to follow the standard government health advice to do 150 minutes of moderate exercise per week. Various measurements to test strength and fitness were taken before training started and again at the end of the 12-week period. Credit: YouTube/Pvolve The study, which was funded by Pvolve, found that those who participated in the exercise regime saw a 19 per cent increase in hip function and lower body strength compared with those in the standard exercise programme. Lower body flexibility improved by 21 per cent in the Pvolve group, compared with the group who took part in standard exercise. They also saw a 10 per cent increase in balance and stability. Women taking part in the Pvolve programme also saw an increase in lean muscle without increasing total body mass. The training programme and usual exercise both appeared to have the same beneficial effect on shoulder strength, the authors found. Changes in the body during the menopause are thought to accelerate age-related decline in muscle mass, strength, and stability. But the study found that women who embarked on the regime had comparable improvements, whether they were pre, peri or post-menopausal. Researchers said: 'This is the first study to demonstrate that the decline in sex hormones, and increase in age, across the menopause transition does not affect the ability of lower limb (hip) strength and balance to adapt to a low-impact resistance exercise training program in females not taking HRT.' Professor Francis Stephens, from the University of Exeter Medical School, who led the research said: 'Women often see a decline in their muscle strength and balance shortly before, during and after the menopause. 'This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it's so important to find a way for women to maintain that strength and balance as they get older. 'The great thing about these simple resistance exercises is they can easily be performed at home, and we've now shown they're effective at improving strength and balance in women during and post-menopause. 'In fact, some measures of balance appeared to increase to a greater degree in post-menopausal women, suggesting that these exercises are not hindered by the menopause transition.' Julie Cartwright, the Pvolve president, said: 'Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives.' Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
