Our views of fitness and health are constantly evolving as we find new and more effective ways to get fit and stay healthy. Many times we are guided by the science that comes out in the fields of nutrition and exercise physiology in order to make more informed decisions. Here are three very recent studies that should help shape your health perspectives by enabling you to live healthier and smarter.
Study #1: Exercise Doesn’t Have to Be a Marathon
Get this; you don’t have to exercise for a long duration multiple days of the week in order to experience the amazing health benefits of exercise. In fact, you don’t even have to vigorously exercise for the World Health Organization’s (WHO) recommended 75 minutes a week to see amazing benefits.
Recently in the Journal of the American College of Cardiology a study was published that indicated that short burst of exercise, multiple times a week (even totaling fewer than 60 minutes a week) on a persistent basis is just as effective in improving your health than long duration exercise! For instance, just by habitually running in general you have an overall 30% less risk of mortality. But it was also found that people who ran less than 60 minutes a week received the SAME health benefits as people who ran 3 times more over the course of a week. It all came down to doing it persistently; running on a persistent basis for 6 years or more was the largest factor. Now you literally have no more excuses of “not having enough time to exercise”, this study tells us that there is basically always enough time to get the benefits of exercise!
Study #2: Keep the Bad Foods You Love in Your Diet
How many times have you heard fitness or health professionals say that you have to quit eating those high caloric foods no matter how much you love them? While moderating the consumption of these foods is a good idea, cutting them out cold turkey usually leads to overeating later on which is never sustainable.
A recent study from Vanderbilt University tells the opposite actually. The study found that in order to train your brain and convince yourself to eat healthier you must keep these foods you love. The study found that the individuals that were best able to convince themselves to eat healthier were there ones that kept these “vice” foods in their diet. While they did keep them in their diet they actually started to eat less while increasing the portions of healthier foods. So when it comes to keeping the foods you love in your diet, if they are unhealthy make sure as with all things nutrition to eat them in moderation while also increasing the consumption of healthier foods!
Study #3: Your Workout Doesn’t Have to Be Complex
Literally all of the workout routines out there nowadays seem to be getting more and more complex. From pyramid sets to complex resting intervals, whatever happened to the traditional strength training routine? Sometimes the old saying “Keep It Simple Stupid” (KISS) really works and it very well may be the case when it comes to increasing your strength.
A very recent study published in Applied Physiology, Nutrition, and Metabolism found that a simple workout routine performed at a high-intensity was just as effective as a complex workout (with intricate resting periods and order of exercise) in building strength. The researchers claimed that when it comes to adding complexity to your workout like varying resting intervals that was up to the user’s discretion because as long as you perform the workout at a high-intensity you will still see results!
Science can teach us many things but is not always the final word. Science and research are great at guiding us on the right path to make things easier for us when it comes to fitness and health but it really all comes down to what works for you and your own personal preference. Use these three recent studies to help guide you on your path to a healthier you!
SEE ALSO: Strength Training to Combat Osteoporosis
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