TheActiveLife || EXERCISE & FITNESS 14 hours
That’s how long your body continues to burn calories after 45 minutes of vigorous exercise. The study, published by the American College of Sports Medicine, defined vigorous exer- cise as 73% of maxi- mal oxygen uptake.
[ research shows ] Pick Up the Pace!
Those who walked 1 meter per second (about 2.25 mph) or faster consistently lived longer than others of their age and gender who walked more slowly,
a new study showed. Source: Journal of the American Medical Association
Risk Men who engage in vigorous exercise at least three hours per week reduce their risk of heart attack by 22%, accord- ing to research published by ACSM. The exercise had bene- ficial effects on cholesterol and other markers of heart disease. THE TAKEAWAY Between 70–89% of sudden cardiac events are suffered by men, but the benefits of exercise on cardio health serve both genders. And that three hours per week is cumulative.
Exercise Cuts Heart Attack
39.5 YEARS
To get more bang for your buck, try high-intensity sprint intervals.
Do 30-Second Sprints for Quick Results H
mill, stationary bike, elliptical machine, swimming, jogging or road biking. Try a couple of intervals to get started. Work your way up to five until you can do 10 intervals. To lessen injury risks, begin with a “sprint” heart rate. A sprint heart rate should exceed
your target aerobic heart rate by about 5%. Increase your sprint heart rate by 5% per week until you are within range of your maximal heart rate (220 minus your age).
That’s the average age of the health-club members around the world, according to “The IHRSA Health Club Consumer Report,” a yearly statistical compilation of the gym industry.
10 IHRSA |
www.healthclubs.com
igh-intensity interval training, such as 30-second sprints, can make short workouts effective for weight loss. But how do you get started if you’ve never done sprints before? The goal is to build up to performing 30-second bursts every three minutes using the tread-
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