A Swedish study found that a 3% increase in cardiorespiratory fitness over a year can reduce prostate cancer risk by over a third. Researchers recommend full-body workouts for this fitness boost.
Get ready for some fascinating insights. Here are some interesting findings from recent science journals that may amaze and inspire you.
1. Functional movements
Activities such as squats, lunges, push-ups, and burpees increase heart rate and improve the heart's ability to pump blood more efficiently. This kind of training can boost VO2 max (the maximum rate of oxygen consumption), which is a critical marker of cardiorespiratory fitness, based on research from Frontier in Physiology, Singapore.
2. Let the yo-yo go
The effects of yo-yo dieting go beyond just weight loss. Studies show that it can have a negative impact on both physical and mental health. Frequent diet cycling was found to affect mood, relationships, and self-esteem. Maintaining long-term healthy habits is a more sustainable and beneficial solution for overall wellness.
3. Hybrid theory
According to researchers from Iowa State University, a combination of cardio and strength training in a 50-50 ratio may be the optimal approach for reducing the risk of cardiovascular disease. When compared to performing resistance training alone, this ratio provides additional heart-health benefits.
4. Sleep on it
Erratic sleep schedules were found to increase the risk of cardio-metabolic illnesses, such as diabetes and hypertension. A recent study in Australia found that sleep regularity, not just duration, is linked to longer lifespan. This research underscores the importance of curbing weekend late-night hours spent in front of the TV with Netflix binges.
5. Give up the guilt
The study, conducted by researchers from Manchester Metropolitan and Staffordshire universities, found that negative self-talk in exercise, such as using guilt or shame, is associated with a lower likelihood of hitting the gym and higher levels of anxiety and stress. Instead, focus on the positive benefits of regular exercise to increase motivation.
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With the right combination of movement, balanced food intake, and restful sleep, we can significantly improve the state of our cardiovascular system. In fact, the responsibility of staying healthy and making the right choice lies with each of us.