Summary of ZOE Science And Nutrition Podcast Episode: Cardio exercise: How much do you really need?
— Description —
Cardio exercise, also known as aerobic exercise, is essential for improving cardio fitness and reducing the risk of cardiovascular diseases and overall mortality High-intensity interval training can lead to greater improvements in VO2max compared to classical endurance training, suggesting that exercise intensity can replace exercise duration Even small amounts of high-intensity exercise, like six times 10 to 20 second sprints per week, along with lower intensity activity, can improve fitness by almost 10% within two months
Meeting the CDC's exercise guidelines of at least 150 minutes of moderate intensity aerobic activity every week through activities like walking, cycling, household chores, or playing a sport can lower the risk of all-cause mortality Increasing overall physical activity, even through small things like taking the stairs or increasing the number of steps throughout the day, yields beneficial effects Being aware of the decrease in physical activity when working from home and incorporating movement throughout the day is important, and small goals like enjoying a cup of tea after walking down the stairs can be helpful.
Cardio exercise: How much do you really need?
Key Takeaways
- Cardio exercise, also known as aerobic exercise, is crucial for improving cardio fitness and reducing the risk of cardiovascular diseases and overall mortality.
- High-intensity interval training can lead to greater improvements in VO2max compared to classical endurance training, suggesting that exercise intensity can replace exercise duration.
- Even small amounts of high-intensity exercise, like six times 10 to 20 second sprints per week, along with lower intensity activity, can improve fitness by almost 10% within two months.
- Both lower intensity exercise for longer durations and higher intensity exercise have health benefits, with lower intensity exercise lowering the rise in blood sugar after meals by as much as 50%.
- Meeting the CDC's exercise guidelines of at least 150 minutes of moderate intensity aerobic activity every week through activities like walking, cycling, household chores, or playing a sport can lower the risk of all-cause mortality.
- Increasing overall physical activity, even through small things like taking the stairs or increasing the number of steps throughout the day, yields beneficial effects.
- Being aware of the decrease in physical activity when working from home and incorporating movement throughout the day is important, and small goals like enjoying a cup of tea after walking down the stairs can be helpful.
Maximize Cardio Fitness with Intensity
- Cardio exercise, also known as aerobic exercise, includes activities like jogging, hiking, and most team sports, and it utilizes the cardiovascular and cardiorespiratory systems.
- Improving cardio fitness is crucial as it is a strong indicator of the risk of cardiovascular diseases and overall mortality.
- Studies have shown that high-intensity interval training can elicit greater improvements in VO2max compared to more classical endurance training, indicating that exercise intensity can act as a replacement for exercise duration.
- One study found that as little as six times 10 to 20 second sprints per week, along with some lower intensity activity, can improve fitness by almost 10% within two months, suggesting that increasing exercise intensity can reduce the required exercise time.
Low Intensity Exercise: Immediate Metabolic Impact
- Lower intensity exercise for longer durations can also have health benefits, even activities like fidgeting can be beneficial.
- Low intensity exercise can lower the rise in blood sugar after meals by as much as 50%.
- A certain amount of intensity is probably needed for longer term changes in health, while low intensity exercise provides immediate effects on metabolism.
More Exercise, Lower Mortality Risk
- The study found that people who met the CDC's exercise guidelines of at least 150 minutes of moderate intensity aerobic activity every week achieved this mainly through activities like walking, cycling, household chores, or playing a sport, and still had a lower risk of all-cause mortality.
- Lower intensity activity was found to have a beneficial effect on the risk of death, but people who exercised more vigorously had an even lower risk.
- Javier suggests that something is better than nothing, but more is better than less. Movement is key and doing it relatively frequently can be helpful. Finding what works for you is key.
- Javier reassures that going from very low or no exercise to something yields most of the beneficial effects, and it's diminishing returns thereafter. Small things like taking the stairs or increasing the number of steps throughout the day can also increase overall physical activity.
- Javier advises being aware of the decrease in physical activity when working from home and incorporating movement throughout the day, possibly during the time that would have been spent commuting.
Set a Goal and Enjoy
- Javier Gonzalez shares a great tip about making a cup of tea and setting a little goal of enjoying it after walking down the stairs.
- Jonathan Wolff thanks the audience and suggests trying Zoe's personalized nutrition program with a 10% off offer by visiting joinzoe.com/podcast.
- Join Jonathan Wolfe and Javier Gonzalez next week for another Zoe podcast.