#1

Any exercise is better than nothing but the intensity and frequency of exercise matters, accordion this new study.

Summary from @mohammedalo on X

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#2

Could you pls give an example of intensity vs volume in daily PA?

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#3

Taking the stairs vs parking far from the store entrance. Both are useful tools but one is higher intensity.

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#4

Highest level of intensity would be doing 1 rep max in all efforts :slight_smile:

If my 1 rep max for the bench press was 200lb, doing that 1 rep a couple times a day would be the thing based on the concept of this study. But that could lead to cold start injuries. Not to mention I’d need a spotter for 1 rep max or a nice machine to ensure safety :slight_smile:

But I’m sure that is not practical for anyone.

How to maximize intensity? and
in which muscles? and
for how many times a week or day?

We re-started “working out” about 6 weeks ago after 14 years of not working out but still being physically active. The first 6 weeks in any re-start is just getting the muscles re-activated and connected to the brain. We are only doing a 20 minute, very basic routine 3 times a week. We are both seeing visible changes in our physiques.

At some point I’ll dig a little deeper to see how to maximize the benefit.

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#5

Will be running for a short time vs walking for a long time qualify?

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#6

@LaraPo Yes. Start from where you are and progress from there: walk further and run faster over time as you give yourself time to recover and adapt.

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#7

Don’t they mean cardiopulmonary intensity rather than isolated muscle?

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#8

Good question, I have not read the full paper in it’s entirely. It is available only as a PDF for download here. Intensity or volume: the role of physical activity in longevity | European Journal of Preventive Cardiology | Oxford Academic

They define the activity as PA (physical activity);

“Aims: To investigate how physical activity ¶ volume, intensity, duration, and fragmentation are associated with the risk of all-cause and cardiovascular disease mortality. To produce centile curves for PA volume and intensity representative of US adults.”

They used a wrist worn accelerometer to measure this activity over 7 days.

And yes, it’s about walking :slight_smile:

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#9

https://x.com/mackinprof/status/1837110197996671149?t=yc7SQLpneb0bORjx4amehA&s=19

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