top
21Day Fix Series Real Time Workouts
Get Free Online Coaching from Coach Rich Dafter
21 Day Fix Sample Real Time Workout

Free 21 Day Fix Sample Workout

Free Coaching

Best Deal

Save $50-$115.00

Free Coaching

Stream Workouts

Superfood Nutrition

Diet & Weight Loss

Shop Fitness

Shop Health

Shop Running

Shop Polar

Visit My Blog

Contact

Home

Knowledge Base

The Right Level of Exercise to Keep a Healthy Heart

By Nicholas Bakalar - The New York Times

Exercise capacity is a well-established predictor of cardiac mortality in women, but now a new study indicates how much exercise is enough.

In a report that compares the capacities of thousands of women with cardiovascular symptoms and without them, researchers have determined the degree of exercise required to assure cardiac health.

The paper appears in the Aug. 4, 2005 issue of The New England Journal of Medicine.

The 5,271 women without symptoms were recruited in the Chicago metropolitan area to participate in a study of heart disease in women.

The 4,471 women with symptoms had been referred from 1990 to 1995 for exercise stress tests for the evaluation of suspected coronary disease.

By following these women over more than a decade, the researchers were able to predict what effect the right amount of exercise would have. Age-predicted exercise capacity was established by averaging the results of the stress tests in asymptomatic women.

The study found that women who scored less than 85 percent of their age-predicted exercise capacity had double the risk of dying of any cause, and more than two and a half times the risk of dying of cardiac disease.

"Previous studies never told us the prognostic implications of not achieving your age-predicted exercise level," said Dr. Martha Gulati, the lead author. "This study is based on women we've followed since 1992. We know who's dead and who's alive, and we've found that if you achieve under 85 percent of your age-predicted exercise level, you're considerably more likely to die from cardiac disease."

Exercise capacity is measured in MET's (pronounced mets), or metabolic equivalents that indicate how much oxygen the body is consuming. (One MET is 3.5 millileters of oxygen per kilogram of body weight per minute.)

As the activity becomes more physically demanding, the number increases: just sitting still and breathing uses one MET; carrying golf clubs while walking around the course uses five. For the study, participants were tested on sophisticated hospital machines, but a hospital stress test is neither necessary nor recommended for people who are asymptomatic, even though it might provide useful information.

In any case, Dr. Gulati said, there is no need to get a stress test to determine the ideal level of exercise. "It's easy for people to see how hard they are working out," she said.

"On almost all modern gym machines," she added, "there is a MET's indicator, even though most people probably don't use the information it provides."

This is the first time exercise guidelines have been established for women taking their age into account, Dr. Gulati said, adding: "That's important because we've never known about women. Everything has been done with men, and the guidelines are very different."

The study has enabled researchers to create a chart, called a nomogram, that indicates the predicted exercise capacity in MET's for any age. Such nomograms are routinely used in clinical practice for men, but this is the first ever established for women.

"It's easy to use, and women should be using it to guide how hard they are working out," Dr. Gulati said. For a woman of 60, seven MET's is 100 percent of the predicted exercise capacity. But for a woman of 30, it is only 62 percent of capacity - not enough to lower her risk for cardiac illness.

The authors concede that their nomogram was created from data on asymptomatic, mostly white women, and that the comparison group was significantly more racially diverse, with a stronger representation of black women. A nomogram derived from a more racially diverse group might produce different recommendations.

The amount of time spent exercising is important, of course. But Dr. Gulati said, "If you achieve the maximum, even for a short duration, knowing that your heart can sustain it is very good news."

back to top

Offers and Opportunities

Save Between $50.00 and $200.00 with a Fitness and Nutrition Bundle
Team Beachbody Challenge Packs

Save $12.00 on Superfood Dense Shakeology on Home Direct with $2.00 Shipping!
Superfood Dense Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial

On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

Family owned and operated since 1995
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home