How regular exercise affect the cardiovascular system

The benefits of physical activity has long been known. But new data, multi-annual training and have more anti-aging effect. In people over 70, who for decades have regularly engaged in sports, heart, lungs and muscles are as close to those of healthy people 30 years younger.

A good example - the 74-year-old Susan McGrath (Susan Magrath). It runs almost every day for 45 years. According to her, jogging in nature delay and give a sense of liberation. Susan - living proof that multi-annual exercise strengthens the cardiovascular and muscular health.

McGrath recently took part in a study led by the sports physiologist Scott Trapp (Scott Trappe). He was one of the first to study the generation of those who trained all my life.

In the 1970s there was a boom in the popularity of jogging and aerobic exercises in the United States. Therefore, many people who are now over 70, exercise regularly for about 50 years. Researchers wanted to know in what condition their cardiovascular system and skeletal muscles.

We found that people who regularly do, year after year, on the whole healthier than their peers, leading a sedentary lifestyle. These 75-year-old men and women of the cardiovascular system is similar to that which occurs in 40- and 45-year-olds.

Scott Trappe, author of the study

The researchers divided 70 healthy participants into three groups. The first group included those who worked all his life in sports. They are on average 75 years, and they ran riding a bike on average 4-6 days a week (a total of about 7 hours).

The second group included 75-year-old participants who were not engaged in regular, but sometimes walked or played golf. The third - the young people around 25 years of age who are trained with the same frequency as that of the first group of participants.

Health of the cardiovascular system was assessed by maximal oxygen uptake (VO2 max). This is the greatest amount of oxygen that a person is able to consume for one minute during a heavy load.

Such an indicator provides a measure of aerobic endurance. Participants engaged in a bicycle-simulator, gradually increasing the intensity and exhaling into the device, which measures the level of oxygen and carbon dioxide.

Also, they have muscle samples size of a pea. Scientists have studied the capillaries conducting blood to the muscles, and enzymes, which provide working muscles fuel.

Although the sample of participants was small, the resultsCardiovascular and skeletal muscle health with lifelong exercise allow to speak about the benefits of a large multi-annual training.

The people who practiced all his life, the cardiovascular system looks 30 years younger.

Scott Trappe, author of the study

This is noteworthy, because the average person's ability to process oxygen is reduced by about 10% every decade after 30. It is a gradual process, almost imperceptible, until you are 30 or 40. The problem becomes noticeable later: there dyspnea, Difficulties with physical activity.

Age-related decrease VO2 max is directly related to increased risk of chronic disease, death and loss of independence. It is proved that the maintenance of the heart and lungs reduces healthyCardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis these risks.

Results of the study are impressive muscles even more. Muscles 75-year-olds, who have been training all my life, almost identical to the muscles of the young participants.

82-year-old David Costilla (David Costill), emeritus professor of sports physiology, is another example confirming the benefits of physical activity. He actively trained for almost 60 years. About twenty years he participated in marathonsUntil it has been started to bother her knees, and then went for a swim.

According to him, it is physically hardier their friends of the same age. "When I go somewhere with friends, that 80 seems to me that they move half-heartedly," - he says.

The results of this study once again reminded of the importance of the movement. Scientists believe that 30-60 minutes of activity a day - the key to a healthy life. And not necessarily run on the marathon or participate in cycling competitions.

"You get a significant health benefit from 30-45 minutes of walking a day - says Trapp. - Yes, it can not be compared with professional training, but it's better than not getting up from the couch. "