PERSONAL TRAINING OF WESTCHESTER
  • Home
  • About Debby
  • Where to Train
    • In Home Training
    • In Studio Training
  • What We Offer
    • First Session FREE
    • Personal Training
    • Senior Fitness Training
    • Partner Training
    • Training to Improve Bone Health
  • Testimonials
  • Blog
  • Contact

ARTICLES OF INTEREST

Exercise Program Can Restore Heart Muscle Health

2/5/2020

0 Comments

 
Picture
Researcher calls exercise program a "prescription for life."
By Shirley Archer, JD, MA
Jan 11, 2019

Good news for people who have delayed starting a training program. If the following exercise regimen is begun before age 65, studies show that the heart muscle can regain elasticity, reversing stiffening that can develop from lack of physical activity. Cardiologists from the University of Texas Southwestern Medical Center and Texas Health Resources in Dallas have been studying how to promote health and elasticity of the heart muscle.
“Based on a series of studies performed by our team over the past 5 years, this ‘dose’ of exercise has become my prescription for life,” said principal investigator Benjamin Levine, MD, director of the Institute for Exercise and Environmental Medicine and professor of internal medicine at UT Southwestern. “I think people should be able to do this as part of their personal hygiene—just like brushing your teeth and taking a shower.”
Studies show that to improve heart muscle health, the following activities should be performed a minimum of four to five times a week for at least 30 minutes, not including the warmup and cooldown:
  • one 30-minute high-intensity interval training session, such as a “4 x 4” that includes a 4-minute cardiovascular interval followed by 3 minutes of recovery, repeated 4 times
  • one low-intensity recovery session on the day after the HIIT session
  • one 1-hour moderate-intensity session, such as tennis, aerobic dancing, walking or biking
  • one or two weekly strength training sessions using weights or exercise machines on a separate days from, or after, the endurance sessions
Levine noted that sedentary aging can lead to a stiffening of the muscle in the heart’s left ventricle, the chamber that pumps oxygen-rich blood back out to the body. “When the muscle stiffens, you get high pressure and the heart chamber doesn’t fill as well with blood. In its most severe form, blood can back up into the lungs. That’s when heart failure develops.” The exercise program outlined here can prevent this stiffening or, if initiated before age 65, reverse stiffening from prior inactivity.

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Archives

    August 2023
    March 2021
    December 2020
    November 2020
    September 2020
    May 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    July 2017
    June 2017
    May 2017
    March 2017
    January 2017
    November 2016

    Categories

    All
    Articles
    Back Strengthening
    Cardio Training
    Core Exercise Videos
    Lower Back Pain
    Mobility
    Nutrition
    Older Adults
    Stability Ball
    Strength Training
    Stress Management
    TV Time
    Videos

  • Home
  • About Debby
  • Where to Train
    • In Home Training
    • In Studio Training
  • What We Offer
    • First Session FREE
    • Personal Training
    • Senior Fitness Training
    • Partner Training
    • Training to Improve Bone Health
  • Testimonials
  • Blog
  • Contact