6 Months of Stamina Building Exercises Reverses 30 Years of Aerobic Decline

By: Michael Lam, MD, MPH

Stamina building exercises and your heart We have heard over and over again that exercise is good for you. However, a daily exercise routine with stamina building exercises can have great overall health benefits that are too important to ignore. A few of the benefits of doing regular cardiovascular exercises include better energy levels, improved mood, falling asleep easier and even helps with fighting disease. Now it shows that regular stamina building exercises can increase your aerobic capacity and reverse the effects of aging on the cardiovascular system.

Aerobic capacity is the amount of oxygen your muscles can use at any given time, It is measured by the maximum amount of oxygen you can use in your body within 60 seconds. As you get older your aerobic capacity decreases.

An ongoing study has shown a mere 6 months of endurance exercise can undo 30 years of declining physical fitness.

30 years ago, researchers from the University of Texas Southwestern Medical Center in Dallas began a study on men in their 20s. The men were originally part of the Dallas Bed Rest and Training Study started in 1966 to determine negative effects of bed rest on physical fitness. Thirty years later, researchers re-assembled the same men and put them through a six-month endurance exercise program. This was published in the medical journal Circulation. ( 2001;104:1350-1357)

Cardiovascular health in the men before they went through the training program were compared to their cardiovascular health after the training.

Researchers found to their pleasant surprise, that the age-related decline in aerobic power that occurred over 30 years in these men was reversed by six months of endurance training in 100 percent of the cases.

Researchers also examined the body’s ability to take in and use oxygen as part of the study. They evaluated this ability and its decline over 30 years. They found that the maximal oxygen uptake during exercise increased in the men an average of 14 percent after the training program.

Furthermore, researchers compared it to the reduced ability experienced during the three weeks of bed rest these men experienced as part of the initial study and found that three weeks of bed rest, which is the ultimate ‘sedentary’ state, has more impact on their cardiovascular fitness than did 30 years of aging.

The take home lesson is simple – the body is a remarkably resilient machine. It is totally forgiving, and will rebound when you take steps to do what it wants. Exercise is something that is never too late to get started and never to be given up.

Stamina Building Exercises and Other Workouts

No program can complete without a well-balanced exercise program. While most people think of exercise as a way to reduce body weight , exercise does much more, including reducing insulin resistance and impotence. Exercise can lower insulin resistance.

A well-balanced exercise must include three components:

  1. Stamina building exercises.
  2. Flexibility training.
  3. Strength training.

Ideally, about 2,000 calories should be burned per week. Working out with 30 minutes of stamina building exercises at moderate intensity 5 times a week plus 15-20 minutes of strength training 3 times a week will accomplish this goal.

How Stamina Building Exercises Affect The NEM Stress Response

The NeuroEndoMetabolic (NEM) Stress ResponseSM shows how the body reacts towards stress. Your neuroendocrine system takes care of stressors in your body mainly through the hypothalamic-pituitary-adrenal hormonal axis. Hormones help to regulate stress, especially cortisol. This is also the area that deals with your fight-or-flight response.

Stamina building exercises and joggingYour body releases several hormones while you exercise including serotonin, dopamine and endorphins. Endorphins are secreted from the pituitary gland. This is a unique hormone because it blocks pain receptors and lives you feeling happy. The reaction from endorphins actually helps control pain and stress for a little while. The effects are not long lasting and you may feel sore muscles later. People who exercise daily tend to lead healthier and happier lives and deal with stress better.

However, people who suffer from Adrenal Fatigue Syndrome tend to have hormonal imbalances and so when they exercise they don’t have that high or happiness feeling that comes from endorphins. Often times those who have this condition will feel more tired and fatigued after exercise. They may even tire really fast during exercise. This is due to imbalances in the adrenal gland and causes stress on the body. If you suffer from AFS it’s important to avoid over-exertion. Light exercises coupled with proper diet and rest will help your adrenal output. If you suffer from AFS please consult a specialist before taken on a new exercise routine.

Stamina building exercises are incredibly beneficial for your heart