Simple Exercises Improve Cardiorespiratory Fitness

Simple bodyweight exercises performed vigorously over short periods were found to improve cardiorespiratory fitness, said Kinesiologists at McMaster University. The findings of the study are published in the International Journal of Exercise Science. Bodyweight style interval training is popular, but limited research has been conducted to study its potential for improving cardiorespiratory fitness.

The new study was modeled on classic physical education principles and a fitness plan known as “5BX” or Five Basic Exercises.

5BX was initially developed in the 1950s by Dr. Bill Orban for Royal Canadian Air Force members stationed in remote outposts. The plan is not dependent on any specialized facilities or equipment and can be scaled to suit an individual’s fitness level.

“A cruel twist of the pandemic is that, at the height of the lockdown, the public health response has largely removed one barrier to fitness but worsened another. Many people have time to spare, but closures and physical distancing provisions have limited access to facilities and equipment,” says lead author Martin Gibala, a professor of kinesiology at McMaster who published a study in 2019 showing the health benefits of brief bouts of stair climbing throughout the day.

Participants performed the activities, including running in place, modified burpees, and squat jumps at a self-selected “challenging” pace, interspersed with light active recovery periods.

After six weeks of training, three times per week, cardiorespiratory fitness was higher than in a control group that did not exercise.

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"The obvious advantage is that a workout of this nature can be done practically anywhere, in a time-efficient manner and without the need for specialized equipment,” says Gibala.

Source-Medindia