Men who at the age of 18 years have poorer cardiovascular fitness and/or a lower IQ more often suffer from dementia before the age of 60. This is shown in a recent study encompassing more than one million Swedish men.
In several extensive studies, researchers at the Sahlgrenska Academy of Gothenburg University have previously analyzed Swedish men’s conscription results and were able to show a correlation between cardiovascular fitness as a teenager and health problems in later life.
Increased risk for early-onset dementia
In their latest study, based on data from 1.1 million young Swedish men, the Gothenburg researcher team shows that those with poorer cardiovascular fitness and/or lower IQ in their teenage years more often suffer from early-onset dementia.
“Previous studies have shown the correlation between cardiovascular fitness and the risk of dementia in old age. Now, for the first time, we can show that the increased risk also applies to early-onset dementia and its precursors,” says Sahlgrenska Academy researcher Jenny Nyberg, who headed the study.
Controlled for other risk factors
Expressed in figures, the study shows that men who when conscripted had poorer cardiovascular fitness were 2.5 times more likely to develop early-onset dementia later in life. A lower IQ entailed a 4 times greater risk, and a combination of both poor cardiovascular fitness and low IQ entailed a 7 times greater risk of early-onset dementia.
The increased risk remained even when controlled for other risk factors, such as heredity, medical history, and social-economic circumstances.
Fitness strengthens the brain
“We already knew that physical and cognitive exercise reduces the risk of neurological disease. Physical exercise increases nerve cell complexity and function and even generation of new nerve cells in the adult brain, which strengthens our mental and physiological functions. In other words, good cardiovascular fitness makes the brain more resistant to damage and disease,” says Prof. Georg Kuhn, senior author of the study.
Overlooked group
People who develop early-onset dementia are often of working age and can have children still living at home, which means the consequences for both the sufferers and their families are even more serious. Despite this, patients with early-onset dementia are a relatively overlooked group.
“This makes it important to initiate more research into how physical and mental exercise can affect the prevalence of different types of dementia. Perhaps exercise can be used as both a prophylactic and a treatment for those in the risk zone for early-onset dementia,” says Nyberg.
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<p>Question by Phil: Bodyweight exercises?
Does anyone have a list of bodyweight exercises you can do at home, and how to put together a workout program?
Best answer:
Answer by ?
push up, planks,
Add your own answer in the comments!
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Do we need to perform cardio exercise such as running before do the
bodyweight exercise?
I wrote these down. Thank you. I hate when people think the only real way
to be powerful is to lift. Lifting is cool don’t get me wrong. But you
don’t need to to get results and to be healthy. Great video can’t wait for
part 2!
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I live in Serbia and we have the exact same shoes 😀
I can’t afford a gym membership right now so these are perfect for doing at
home. How often do you do these exercises, and how often do you do cardio?
Wow it is a great video I like it very much
Very informative & teaching video.
It’s really good. Thanks for it…
Awesome video! What song is playing throughout most of it?
great videos
thanks much for this series, mike. excellent motions and technique. i am
currently studying body weight exercises as i’ve lifted weights (just to
stay fit, not build massive mass) for 20 years, and have become bored with
the regime, plus now as i ‘mature’, i don’t seek mass but tone and core
strength for work purpose and general fitness, plus the mental health
aspects (mind+body+spiritual practice every day, said the greeks).
several years ago i had a serendipitous workout awakening… i was getting
better results (on tone and gen fitness) from real work activities such as
carpentry and gardening than i was from weights, with much less strain on
body components. this got the wheels turning… why?
not to mention the vastly reduced strain on the joints from lifting massive
resistance a few times, i suppose on a primal level it’s because that is
how the body is designed. in past, humans didn’t lift weights to stay fit,
we worked. and i know from my ancestors and others that the most fit
people were working people…. every day, they ‘worked out’, albeit in a
natural sense. when i started gardenening/growing food, i was blown away
by the effects of just random but intentional movements, and perhaps best
of all (or at least equally), i was actuallly *accomplishing* something,
which also provided an inate sense of purpose… this was not just to ‘stay
fit’.
in the off-season, i look for other ways to keep my body strong, and have
studied yoga and ergonomics, and much prefer them to weights.
thanks again for taking the time to post this, gregg
I hope some core work is included in the next one and the single leg squat
and other intense body weight workouts
You will find a complete list of common bodyweight exercises and variations (with their description/video demonstrations) here: http://www.startbodyweight.com/p/exercise-progressions_12.html
There’s also a very good basic routine on the site which shows you how all the exercises are put together.
Here’s a suggested path for progression:
Complete beginner: one leg exercise/one pushing exercise/one pulling exercise/one core exercise (2 or 3 times a week)
Beginner/intermediate: alternate one leg exercise with a posterior chain exercise/ 2 pushing exercises/2 pulling exercises/ one or 2 core exercises (2 or 3 times a week)
Intermediate split routine
Day 1: one leg exercise/ 2 pushing exercises/one or 2 core exercises + accessory exercises
Day 2: one posterior chain exercise/2 pulling exercises/ one or 2 core exercises + accessory exercises
When you stop making progress, it is time to move on to the next stage (from beginner to beginner/intermediate, to intermediate)
I’ve deliberately left the number of sets, reps and rest periods out of this, as these are very goal dependent. As a beginner though, I’d suggest an hypertrophy routine (3 sets of 8-12 with 1-2 min rest), moving on to a strength routine as an intermediate (3 to 5 sets of 5-8 reps with 3 to 5 min rest)
buy an Iron Gym Extreme and perform push ups to failure with immediately after pull ups to failure ..8 sets each …don’t forget to keep changing arm width on each set…then POST workout eat some simple carbs with protein for the insulin response….