Are you fitter than the Crown Prince of Norway?


 

The Crown Prince of Norway tested his fitness using our Fitness Calculator during an event at Egertorget in Oslo at the World Activity Day in May – and as expected he was quite fit.

Physical fitness is key to a long, healthy life. Your body’s ability to transport and use oxygen during exercise is the most precise measure of overall cardiovascular fitness. The more oxygen your body can transport and utilize, the higher your maximal oxygen uptake (VO2max) and hence your cardiovascular fitness. Your fitness depends, among other things, on your age, gender and how often and how hard you train. You can increase your fitness though training!

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Increased fitness protected against the risk of sitting still

Javaid NaumanThere is now plenty of evidence that prolonged sitting increases diseases such as heart disease and diabetes. Some office workers who also sit when commuting can sit for up to 13 hours/day, and data shows that sitting kills more people than smoking.

In an analysis of 26,483 (14,209 women) healthy Norwegians, more than 7 hours of sitting/day increased the risk for heart disease by 35% with every additional hour of increasing the risk by 5%. The study was recently published in Medicine and Science in Sports and Exercise (MSSE).

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CERG’s Movember Fitness program

Ulrik WisløffMovember is here and it’s time to focus on prostate cancer and male health. Exercise both prevent cancer and play an important role in both treatment and rehabilitation of cancer. This year Movember has made the campaign Move that encourages people to be active. Get active with our 4 -week Movember program!

Participate in Norways fittest county here!

 

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Simple questions predicted health risk

Bjarne NesThis spring the first data from a large British health survey and information database, called the UK Biobank, was published in The Lancet. UK Biobank consist of more than 655 different measurements of demographics, health and lifestyle factors from about 500 000 middle-aged to elderly brits. The aim of the study was simply to rank all the information, spanning from number of white blood cells and preferred handedness to number of vehicles in your household, by their statistical association with risk of premature death from different diseases within 5 years. Then the researchers developed a prediction score based on the strongest predictors for each sex.

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Senior Olympics – Aging and fitness

Ulrik WisløffThe Senior Olympics is a biennial competition for athletes over 50 and consist of a variety of sports, and for this year ́s Games, in and around Minneapolis-St. Paul, in Minnesota, nearly 10,000 men and women aged from 50 to 100 participate. The games begin on Friday 2nd of July. Senior Olympians are not professional athletes, but most train frequently, and tend to be more physically active than other people of the same chronological age.

CERGs Fitness Calculator has been extremely popular worldwide and the calculated Fitness Number was recently shown to be a robust predict of current and future health. CERG is now making the first catalogue of global fitness for “normal people” that could be used for a variety of purposes, especially to define large-scale public health policies. We have now fitness data from exactly 100 countries and on average about 1000 new users worldwide register their fitness and health data every day.

1Also, we aim to study special groups such as the Senior Athletes. In collaboration with Dr. Pamela Peeke at The University of Maryland and board member of the foundation that runs the National Senior Games we are now determining the health status and their Fitness Age. So far we have collected data on more than 5000 of the Senior Athletes before the Games starts, and expect to have data for most of the 10,000 participants within the upcoming week. As can be seen from the figure to the right, Fitness Age in both Senior Olympic men and women was about 25 years lower than their real age.

2This is a massive difference! We had expected a big difference as these people have trained for years and are probably among the fittest in the world in their age groups. However we were surprised it was that big. As can be seen from the figure to the left their peak oxygen uptake (fitness number) is about 13 ml/kg/min higher compared with their healthy, normally active and age matched counterparts.

New York Times: Older Athletes Have a Striking Yong Fitness Age

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Why do some people get fitter than others?

Two women running outdoorThe response to exercise training is often described in general terms, with the assumption that the group average represents a typical response for most individuals. However, in reality, it is more common for individuals to show a wide range of responses to identical exercise programs. In 1999, a large study published by Claude Bouchard and colleagues, reported that 20 % of us show little or no gain in maximal oxygen consumption (VO2max) with exercise training. This is a concern, since a high VO2max is associated with decreased rates of cardiovascular morbidity and mortality. Exploring the phenomenon of high responders and low responders following the same exercise program may provide helpful insights into mechanisms of training adaptation and methods of training prescription.

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Gjelder 220 – alder fremdeles?

Man som sjekker pulsen med pulsklokke. Foto: iStockVi har fått inn spørsmål fra en leser om utregning av makspuls:
 Spørsmål:

Jeg jobber i bedriftshelsetjenseste og vi tester o2 opptak indirekte med Åstrandstest. I de senere år er vi blitt mer oppmerksomme på maxpuls. Vi ser at det er store individuelle variasjoner på spesielt når folk blir eldre. 220 minus alder skal kunne brukes på 80% av befolkningen men jeg mener det er mange fler enn 20 % som avviker fra “normalen”. En del av de vi tester vet sin maxpuls og jeg ser jo at en estimert maxpuls gir feil resultat om personen ligger 20-30 slag over sin estimerte maxpuls. Eller motsatt vei.
Er det gjort noen nye studier på det med maxpuls? Eller gjelder 220 -alder regelen ennå

Takknemlig for svar.

Hilsen Irene Stålesen

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The fitness age of crossfitters

Last week we measured maximal oxygen uptake in several crossfit athletes at Crossfit Bondi. Below you can read about how their age corresponded with their fitness age.

See video and pictures from the tests in this post: How fit are crossfitters?

Crossfit Bondi Testing

 

Cross fit is a workout method using a combination og endurance and strength exercise training, implementing the interval exercise principle quite a bit during training. During the Bondi Fitness Festival Professor Ulrik Wisløff presented the results from the maximal oxygen uptake testing at Bondi Corssfit, together with a presentation of our main reserach focus and results, in addition to a demonstration of high intensity interval training performed by the two Crossfit Bondi members, Carlo and Cora.

The men at Crossfit Bondi had an average maximal oxygen uptake of 50 mL/kg/min, and with a mean biological age of  33 years old, their fitness age corresponded to 24 years of age.

The women at Crossfit Bondi had an average maximal oxygen uptake of 50 mL/kg/min as well, and with a mean biological age of  35, their fitness age corresponded to 18 years of age, making them relative more fit than the men tested.

Find your fitness age by using our Fitness Calculator thet you can find here!

 

 

How to turn back the clock? – Lowering you fitness age is simpler than you may think

Print screen of article in Self MagazineYour fitness level is an important factor for good health and a long life. Based on our studies that show that, we made our fitness calculator where you can find your fitness age.

The American woman’s magazine Self asked the leader of CERG, professor Ulrik Wisløff, to make a program for improving fitness. The article is in the March issue of the magazine, and here you can find the web article with the two week program by Wisløff.

“Lowering you fitness age is simpler than you may think. Just mix some high intensity interval training (HIIT) into your workout. Here’s why: Study participants who had the highest Vo2Max scores (a measure of how efficiently you use  oxygen) were also the healthiest and lived the longest.” Self Magazine writes.

We have had a 7 week exercise program on our website for a long time, now we have improved it and made a new design with pictures of the strength exercises. Many of you have also asked for advice for what to do after the 7 weeks. Professor Wisløff has now made a 7 week follow up program too. You can find it here!

We hope you find our exercise program useful. Good luck with getting and keeping good health!

CERG in Japanese running magazine

The Japanese magazine “Running Style” has two pages about 4×4 intervall training based on the research we do her on CERG in their last issue. Interviewed in the article is Shigenori Ito M.D., Ph. D., who visited us last September.
 Article about 4x4 intervall training in japanees running magazine Running Style
“Since my fantastic visit to CERG in September last year, I have studied high intensity interval training (HIT) and tried to spread HIT in cardiac rehabilitation as well as sport medicne in Japan. This article in a popular Japanese running magazine is the first step.
The content includes that increasing VO2max by 4×4 HIT is a beneficial way for
beginner runners using Heart Rate monitor to improve their records. To know peak Heart Rate is very important and we can know VO2max and peak Heart Rate easily by using the calculators at CERG’s web sites!”, Ito says.