Daily Dish for Tuesday 9/13 New Exercise Guidelines for Women

Denise85 · 09-13-2005, 08:21 AM

New Exercise Guidelines for Women

How much exercise do women need to maintain heart health? Until now, guidelines for exercise were only supported by studies done on men — not on women. This has all changed, however, with a groundbreaking study published in the August 4 issue of the New England Journal of Medicine. This new study, which used female subjects, has established the first set of exercise recommendations exclusively for women.

Researchers followed more than 10,000 women, some with heart disease symptoms and some without, for more than a decade. Using routine treadmill stress tests, they devised a formula to calculate how much exercise women should be able to do for their age. The findings? Women who do not reach at least 85 percent of their age-recommended fitness capacity have over twice the risk of death from cardiac disease.

How can you find your age-recommended fitness capacity level? Scientists involved in the study constructed a simple clinical chart using metabolic equivalents or METs. You may recognize METs from the machines at the gym — they measure the amount of oxygen you use in one minute, and are a good indication of how hard your heart is working. As you work harder, your MET level increases, bringing you closer to your predicted exercise capacity. A 60-year-old woman requires seven METs to meet her full capacity, while a woman of 30 will require more.

While more research needs to be done to adequately represent a racially diverse population, this study is a strong first step toward lowering cardiac mortality in women. To get a start on helping your heart, Dr. Agatston recommends aiming for at least 20 minutes of moderate-intensity activity most days of the week.

zeraspride · 09-13-2005, 08:46 AM

Thanks for sharing this all important info with us about exercise and it's role in keeping us (heart) healthy, Denise. I try to get in 30 minutes of exercise per day - some days more and a few days less or none at all, I admit. You have inspired me to make sure I get out and get in my 30-40 minute powerwalk at lunch today!

SiameseCat · 09-13-2005, 02:19 PM

Thanks for sharing this info. Anything that gives me more motviation to exercise is a good thing

.

justmarvi · 09-13-2005, 08:38 PM

Thanks Denise, maybe this chart will help us understand how much exercise we're discussing here.

MET Chart

09-13-2005, 08:21 AM	#1
Denise85 Way too much time on my hands! Join Date: Jul 2003 Location: Chicago burbs Posts: 21,880 Blog Entries: 11 Gallery: Denise85 Stats: 261/148/140-5'5" WOE: Dietician's plan	Daily Dish for Tuesday 9/13 New Exercise Guidelines for Women New Exercise Guidelines for Women How much exercise do women need to maintain heart health? Until now, guidelines for exercise were only supported by studies done on men — not on women. This has all changed, however, with a groundbreaking study published in the August 4 issue of the New England Journal of Medicine. This new study, which used female subjects, has established the first set of exercise recommendations exclusively for women. Researchers followed more than 10,000 women, some with heart disease symptoms and some without, for more than a decade. Using routine treadmill stress tests, they devised a formula to calculate how much exercise women should be able to do for their age. The findings? Women who do not reach at least 85 percent of their age-recommended fitness capacity have over twice the risk of death from cardiac disease. How can you find your age-recommended fitness capacity level? Scientists involved in the study constructed a simple clinical chart using metabolic equivalents or METs. You may recognize METs from the machines at the gym — they measure the amount of oxygen you use in one minute, and are a good indication of how hard your heart is working. As you work harder, your MET level increases, bringing you closer to your predicted exercise capacity. A 60-year-old woman requires seven METs to meet her full capacity, while a woman of 30 will require more. While more research needs to be done to adequately represent a racially diverse population, this study is a strong first step toward lowering cardiac mortality in women. To get a start on helping your heart, Dr. Agatston recommends aiming for at least 20 minutes of moderate-intensity activity most days of the week. __________________ http://www.myspace.com/deniset85 *SNARK GOALS* Follow MP Work on therapist's homework Get in at least 4 workout sessions Decrease the amount of time I use the food scale

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-13-2005, 08:46 AM	#2
zeraspride Very Gabby LCF Member!!! Join Date: Dec 2003 Location: Ohio Posts: 3,075 Gallery: zeraspride Stats: Highest 282.5 CW: 227.8 GW: 160 WOE: South Beach Start Date: 12/01/03 - restart 11/01/08 (down 6.2!)	Thanks for sharing this all important info with us about exercise and it's role in keeping us (heart) healthy, Denise. I try to get in 30 minutes of exercise per day - some days more and a few days less or none at all, I admit. You have inspired me to make sure I get out and get in my 30-40 minute powerwalk at lunch today!

09-13-2005, 02:19 PM	#3
SiameseCat Senior LCF Member Join Date: Jun 2005 Location: Colorado Posts: 80 Gallery: SiameseCat Stats: 256/256/135 WOE: Vegetarian South Beach Start Date: 9/12/05	Thanks for sharing this info. Anything that gives me more motviation to exercise is a good thing .

09-13-2005, 08:38 PM	#4
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	Thanks Denise, maybe this chart will help us understand how much exercise we're discussing here. MET Chart