A new study, led by a team of researchers from Victoria University, Australia, suggests that jogging for 50 minutes once a week may reduce the risk of premature death by 27%. It also may reduce the risk of dying from heart disease and cancer by 30% and 23%, respectively.
For the study, an international team of researchers took data from 14 studies that included 233,149 people in total. Within these studies, they were followed from 5.5 to 35 years, and during the follow-up period, 25,951 participants died.
The researchers conclude in their paper: “Increased rates of participation in running, regardless of its dose would probably lead to substantial improvements in population health and longevity. Any amount of running, even just once a week, is better than no running, but higher doses of running may not necessarily be associated with greater mortality benefits.”
According to a recent study, conducted by researchers from University Hospital Muenster in Germany, physical fitness is associated with improved cognitive performance.
For their study, the researchers took data from the Human Connectome Project, which included MRI brain scans taken from 1,206 adults whose average age was 28.8 years.
Also, 1,204 participants underwent some further tests among which were a walking test for 2 minutes where researchers noted the distance. Besides, 1,187 participants also completed cognitive tests where volunteers’ memory, reasoning, sharpness, and judgment, among other parameters were assessed.
The study authors conclude in their paper: “With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”
Recent research from the National Taiwan University in Taipei City examined the effect of 18 different exercises and identified the top six exercises able to offset the obesity genes according to 5 measures.
A team of scientists analyzed data taken from 18,424 Chinese adults aged between 30 and 70 years participating in the Taiwan Biobank study in the past. The analysis of exercise routine and a person’s genetic risk of obesity showed that jogging was the best exercise to reduce obesity.
Other best options of workouts to offset the genetic risk of obesity include mountain climbing, walking, exercise walking, international standard dancing, and a longer practice of yoga. Such popular activities as cycling, stretching exercise, swimming, dance dance revolution, and qigong did not this type of effect.
The researchers conclude in their study: “Our findings show that the genetic effects on obesity measures can be decreased to various extents by performing different kinds of exercise. The benefits of regular physical exercise are more impactful in subjects who are more predisposed to obesity.”
Here is the list of nine user-friendly gym machines for women that are intimidated by barbells, bumper plates, and squat racks by Robin Cortez, director of team training for Chuze Fitness, which has clubs in California, Colorado and Arizona:
Smith machine — used for shoulder presses, deadlifts, and squats.
Water rower — provides a total body workout.
Glute machine — helps to target your glutes.
Hack squat — used to tone the lower body.
Total gym core trainer — helps to strengthen the abdomen, back, hips, and shoulders.
Treadmill —provides the greatest way to lean out.
Stationary bike — a great machine to burn calories and firm up.
Pull-up assist — helps to master pull-ups step by step.
FreeMotion dual cable cross — used to do the resistance exercises.
Recent research from the National Institutes of Health (NIH) found that the study participants eating ultra-processed foods consumed significantly more calories and gained more weight compared to the same participants when they ate minimally processed or whole foods.
For this study, the investigators enrolled 20 healthy young adults (10 men, 10 women) who agreed to live in a study site for 28 days and to eat only the foods provided within the frame of the study.
During 14 days, the participants received either an ultra-processed or minimally processed diet. After that, they were switched immediately to another diet for 14 days. In both cases, they were allowed to eat any quantity of food.
Researchers conclude in their paper: “Our data suggest that eliminating ultra-processed foods from the diet decreases energy intake and results in weight loss, whereas a diet with a large proportion of ultra-processed food increases energy intake and leads to weight gain.”
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