She can increase intensity by increasing the weight of those dumbbells
You’ve heard that “sitting is the new smoking,” right?
Regular physical activity prevents disease and prolongs life. But if you nevertheless still spend to much time sitting around either at work or home, the sitting tends to counteract the benefits of your exercise.
A new study says that your fitness level is more important for long-term health than the number of hours you exercise. Fitness level in this context was cardiorespiratory fitness, probably measured by a maximal-effort treadmill or bicycle test.
Some of your fitness level is inherited, but you can also improve your fitness with the proper intensity or duration of exercise. Rather than exercise longer, I prefer more intensity. Just strolling around the mall at 2 mph for two hours isn’t going to improve fitness in most folks.
The team conducted a cross-sectional study of 495 women and 379 men from Norway aged between 70-77 years. Sedentary time and physical activity were assessed by accelerometers, while cardiorespiratory fitness was determined by peak oxygen uptake (VO2 peak) – the measurement of the volume of oxygen that the body can utilize during physical exertion.
Researchers compared different levels of activity with fitness levels and cardiovascular risk factor clusters. A cardiovascular risk factor cluster was defined as the presence of three to five risk factors for heart disease.
These risk factors included: elevated waist circumference, elevated blood triglycerides or reduced “good” cholesterol levels, high blood pressure or treatment for hypertension, and elevated fasting blood sugar levels – combined symptoms commonly referred to as metabolic syndrome.
High cardiorespiratory fitness reduced risk of heart diseaseFindings – published in Mayo Clinic Proceedings – showed that when compared with women and men who were the least sedentary, women and men from the most sedentary group were 83 percent and 63 percent more likely to have cardiovascular risk factors from extended time sitting, respectively.
However, when the team took participants’ level of fitness into consideration – measured by having high age-specific cardiorespiratory fitness – they found that the fittest 40 percent had a decreased likelihood of cardiovascular risk factors from prolonged sitting.This finding held true even though the fittest participants spent between 12-13 hours per day sedentary and did not meet current moderate to vigorous physical activity guidelines.
Source: Fitness, not physical activity, mitigates negative effects of prolonged sitting – Medical News Today
PS: If you’re new to exercise, I teach you how to get started in my books.