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Feb 25

Gradual Improvements in Cardio Fitness Can Help You Live Longer – Care2.com

Fitness Comments Off on Gradual Improvements in Cardio Fitness Can Help You Live Longer – Care2.com

Have you ever tried to push throughan intense workout, only to find thatyou just couldnt make it without stopping several timesto rest?

It may certainly feel likedefeat when youre standing there out of breathwith your hands on your knees, but new research suggests that starting off slow is the way to go. The benefits of graduallyimprovingfrom low levels of cardiovascular fitness to intermediate levels over an extended period of time can add years to your life.

Out of more than 10,000 adults who participated in doctor-prescribedexercise stress tests between 1991 and 2009, the researchersspecifically examined those who underwenttwo exercise stress testswithin at leasta one-year period. After a followup period of aboutnine years, almost 10 percent of men and just over 7 percent of women had passed away.

When the researchers analyzed data fromthe two stress tests taken a year apart, menwho improvedtheir fitness levels by starting at a low-level baseline and moving to intermediate or high levels showed a decreased mortality riskofabout 44 percent. For women who went from low fitness levels to intermediate or high levels, mortality riskdecreased by about 37percent.

Thefindings suggest that while low fitness levels are an important risk factor for early death,initially low fitness levels arenot the problem. Theyonly pose a riskif there is no improvement overones lifetime.

Previous research has shown that lack of exercise is a major cause of disease. When people introduce physical activityinto their lives, it essentially prevents or delays disease. This likelyhelps to explainwhy those who improve their fitness levels tend to live longer.

The good news is that you dont necessarily have to sell your soul to the gym and become super fit to experience the longevity benefits. While intermediate fitness levels will vary from person to person, most people should be able to recognize when theyve reached itafter several weeks or monthsof maintaining a safe but challenging enough exercise regimen.

It can be helpful to record the steps you take, the time in which you complete a workout, the weight you lift, the number of reps you can do and even the number of breaks youtake. As your body adapts to the physical stress of exercise, youshould be able to see improvements in your cardiovascular and muscular strength.

If youre currently at a low fitness level but want to start exercising to improve your overall health, there are a few important things you need to consider to make sure its effective and sustainable:

Taking it slow and steady isnt very exciting, but its the right way to build serious habits. Once exercisebecomes ingrained into your lifestyle, you can bet that youll reap the benefits later on in life.

Related ArticlesHigh-Intensity Exercise Is More Enjoyable Than Moderate-Intensity ExerciseSit At Your Desk All Day? Try These Formulas to Stave Off DiseaseMindfulness Could Be the Key to Making Healthier Choices

Photo Credit: Thinkstock

Disclaimer: The views expressed above are solely those of the author and may not reflect those of Care2, Inc., its employees or advertisers.

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Gradual Improvements in Cardio Fitness Can Help You Live Longer - Care2.com

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