Exercising Vigorously

By Ellen Cohen

Exercising vigorously may boost calorie burn for hours afterward. The calorie-burning benefits of exercise do not stop after the treadmill does. A study finds that after exercising vigorously, a substantial calorie burn may follow.

The small study involved 10 healthy men, age 22 to 33, of various body mass indexes and aerobic fitness levels. Their calorie expenditure was measured after they exercised vigorously for 45 minutes, as well as on a rest day. Activity, rest, plus eating meals and snacks were all done under carefully controlled conditions so researchers could get an accurate assessment of calories taken in and burned.

The 45-minute exercise session (done on a cycle ergo meter) burned an average 519 calories -- not bad for a workout. But the big news is what came afterward. In 14.2 hours following the exercise bout, calorie expenditure was elevated, resulting in about 190 extra calories burned.

While that may not seem like much, think of it as being able to eat about three Pepperidge Farms Milano cookies with no consequences, or getting the calorie burn of a 30-minute walk at 4 mph for free.

The authors wrote that the calorie burn could be substantial if two or three of those high-intensity bouts of exercise are done a week, and eating is kept under control.

The study appears online in the journal of Medicine & Science in Sports & Exercise.

Change Up Your Fitness Routine

By Ellen Cohen

Too often I see people in the gym doing the exact same exercises day after day. Your body has an amazing ability to adapt, and exercising is no exception. Over time, doing the same exercises over and over will decrease the effectiveness of your workouts. Make it a goal, for example, that every Sunday night you will perform one new exercise you want to do at 2 - 3 times during the upcoming week. Not only will this new exercise be a learning experience, it will take your fitness to a higher level. There’s a lot to learn about working out properly.  

Fitness for Older Adults

Even if you’ve never been active, it’s never too late to reap the many health benefits of regular exercise. Regular cardiovascular exercise, such as brisk walking, bicycling or swimming strengthens the heart and muscles, boosts energy and endurance. It also helps control blood sugar and cholesterol levels and works as a natural mood elevator.

Being sedentary raises the risk for developing such serious health conditions as diabetes and heart disease. Strength exercise, or resistance training, helps preserve muscle tissue and bone health. It’ll help you stay strong, so you can go about your normal daily activities.
Always consult with your health care provider before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses, including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.
Water exercises (swimming, water walking) or non weight-bearing exercises (bicycling, rowing, elliptical machines) are easier on the joints and often recommended for people with joint issues. However, your health care provider may recommend some weight-bearing exercises (walking, jogging) to protect and strengthen your bones.
Start with 5 minutes or whatever you can manage, then gradually work up to 30 minutes a day of cardiovascular exercise most days of the week. You should notice a difference in how you feel within 6-8 weeks. Perform muscle-strengthening exercises twice weekly with at least 24 hours in between sessions.
Even if your weight is in a healthy range, regular exercise is key for maintaining good health and to reduce health risks. One study showed that physically fit overweight people had significantly lower health risks than thin, sedentary people. An inactive lifestyle raises your risk for developing serious health conditions, including metabolic syndrome, diabetes, and heart disease.
Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism.
Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life.
One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.

However, if calorie intake isn’t also reduced, fat weight increases.