More Intensity in Exercise, Better Outcomes for Women's Health
by Amy Thiel
Exercise is a pillar of health and longevity; recent research indicates women can improve the overall effects of an exercise program by increasing intensity.
Improvements to cardiovascular health, longevity, overall wellness and mental resilience can be achieved by adding intensity into your workout. Intensity is the ingredient you can incorporate right now in your training.
Recent studies indicate women can achieve the same or more significant health benefits from exercise as men but with less time. The findings, published in the Journal of the American College of Cardiology, found women can significantly reduce their risk of premature death with less exercise than men. According to the study, men need 300 minutes of moderate aerobic exercise per week to reduce their mortality risk by 18%, while women achieved similar benefits with 140 minutes per week. Notably, women need on average 57 minutes of vigorous exercise per week to see a 19% reduction in risk and men need 110 minutes.
Intensity looks to be an obvious key for women to achieve optimal levels in weight loss and improving overall fitness. Another randomized trial involving sedentary women found that those who participated in higher intensity and longer duration exercise experienced greater weight loss and improved cardiorespiratory fitness over a year. Women who maintained higher-intensity routines saw more significant results. Most importantly all participants benefited, reinforcing consistent exercise is paramount for health and longevity.
Are you ready to increase the intensity? This can be done by adding in sprint intervals or by lifting heavier weights.
Sprint Interval Training is a powerful way to boost cardiovascular health and burn calories quickly. This can be on a bike, running or with Kettlebell swings.
Strength Training: Strength training is an excellent and crucial means for muscle strength.
If you want a one and done program designed for you and a coach to hold you accountable try personal training based in functional fitness. CrossFit is also a great option.
Women’s bodies respond effectively and beneficially to exercise. There is increasing evidence they can achieve significant health benefits with less effort compared to men and by increasing the intensity of workouts they can create powerful long term health markers.
"The beauty of this study [from Cedars-Sinai Medical Center] is learning that women can get more out of each minute of moderate to vigorous activity than men do. It's an incentivizing notion that we hope women will take to heart." Anita Dann Friedman Chair in Women's Cardiovascular Medicine and Research and co-lead author of the study.
Research:
Women may realize health benefits of regular exercise more than men | National Institutes of Health (NIH)](https://www.nih.gov/news-events/news-releases/women-may-realize-health-benefits-regular-exercise-more-men)
Women get the same exercise benefits as men, but with less effort | ScienceDaily](https://www.sciencedaily.com/releases/2024/02/240219153612.htm).
Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary Women: A Randomized Trial | Lifestyle Behaviors | JAMA | JAMA Network](https://jamanetwork.com/journals/jama/fullarticle/197256).
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
Amy is a CrossFit Coach and Private Trainer at CrossFit Central Downtown.