Improving the Health of Men with Intense Exercise
Workshop for Men Striving to Increase Fitness
For young men, a high heart rate reserve is the best protection against heart disease.
Most young men think heart disease happens when you get older. However, the fact is that heart disease starts when your 4-years old, from the food your parents feed you to keep you fat and happy.
In previous research I've reported that
men striving to increase fitness
is one sure way to guard against heart disease. However, now some interesting research shows that a high fitness level is the most important factor in preventing heart disease in younger men.
This study examined the relationship of heart rate reserve (an indicator of cardiovascular fitness) and cardiovascular disease mortality (CVD) among 27,459 healthy men aged from 20 to 59-years.
This study took several years to conclude and used the Cox regression analysis method to consider variables such as age, resting heart rate, cardiorespiratory fitness, resting systolic blood pressure, blood cholesterol and triglyceride levels, body mass index (BMI), smoking, and alcohol consumption. The results revealed some startling information.
Among younger men (aged 20-29 years old) heart rate reserve was the only factor directly associated with CVD mortality! Heart rate reserve was by far the best predictor of mortality and protector against heart disease.
Intense Exercise Improves Health in Men
Heart rate reserve is simply your theoretical maximal heart rate minus your resting heart rate. The greater this figure is, the less likely you'll succumb to heart disease. While exercise physiologists have used heart rate reserve as an predictor of cardiovascular fitness in athletes, it appears now that this simple measurement can be used to help protect men against heart disease.
In theory, humans cannot alter their maximal heart rate, and it gradually decreases throughout the aging process. However, men can work to lower their resting heart rate. Regular, intense aerobic exercise, HIIT style is shown to lower an individual's resting heart rate.
Heart rate reserve is easily calculated by following these steps. Obtain your theoretical maximal heart rate by subtracting your age from 220. Then subtract your resting heart rate from this figure. (Take your resting heart rate first thing in the morning). For example, a 29-year old male's theoretical maximal heart rate is 220-29 = 191. If his resting heart rate 65 beats per minute then his heart rate reserve is 191-65 = 126.
Striving to constantly improve fitness levels will increase your heart rate reserve. Regular, intense aerobic activity may be a guy's single best protection against Western society's number one killer.