Scientists Discover The Optimal Exercise Intensity for Improving Fitness

We can all agree that exercise is beneficial to your health, but how hard and how frequently should you push yourself to achieve the best results?

According to a major study on the relationship between habitual physical activity and fitness levels, "moderate-vigorous physical activity" is the most effective strategy to improve fitness.

The findings, which were derived from cardiopulmonary exercise tests (CPETs) and data from fitness-tracking wearables worn by 2,070 individuals, stayed true even after accounting for characteristics such as age, sex, obesity, and cardiovascular risk, according to the researchers.

In terms of improving fitness, each minute of additional moderate-to-vigorous exercise was comparable to around 3 minutes of walking and 14 minutes less sedentary time on average. Furthermore, spending more time exercising and raising daily step counts appear to be able to counteract the unfavourable effects of sedentary behaviour on fitness.

"We hope that our study will provide important information that can be used to improve physical fitness and overall health across the life course by establishing the relationship between different forms of habitual physical activity and detailed fitness measures," says cardiologist Matthew Nayor of Boston University.

CPETs are devices that measure peak oxygen uptake, or VO2, which is a measure of how much oxygen the body can use while exercising. The higher the level of aerobic fitness, the more oxygen the body can take in and process while working.

According to the CPET results, moderate-vigorous physical activity (or MVPA) is the best for increasing VO2. MVPA is defined as any activity that causes your heart to beat faster and your breathing to become heavier, such as a brisk walk or a bike ride.

It's worth noting that the study only looked at fitness levels rather than health outcomes, but fitness is associated to a lower risk of a variety of diseases, including diabetes, cancer, and cardiovascular disease.

"As a result, a better understanding of how to enhance fitness should have broad implications for better health," says Nayor.

While it's no surprise that MVPA is good for your fitness, few previous studies have examined both physical activity levels and aerobic fitness in such detail and across such a large number of participants at the same time as this study does.

The team was able to compare two distinct datasets from the same people, eight years apart, to determine the long-term benefit of regular exercise because the study participants were part of a long-term research project (the Framingham Heart Study).

The study has limits as well, because exercise affects us all differently, and this study looked at a group of middle-aged persons from the same political party. Nonetheless, it's a strong evidence of MVPA's fitness and health benefits.

"These data support the idea that diverse types of physical activity (particularly MVPA) are linked to cardiorespiratory fitness in the general population, regardless of age, gender, BMI, or cardiovascular disease status," the researchers write.

The findings of this study were published in the European Heart Journal.

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