HACKING EXERCISE

FOR HEALTH
McMaster University

1 CARDIORESPIRATORY
FITNESS
Cardiorespiratory fitness refers to the capacity of
your body to transport and utilize oxygen. The
more aerobically fit you are, the better your heart
can pump blood, the longer it takes you to get out
of breath, and the farther and faster you're able to
bike, or run, or swim.

2 VO2 MAX
Three ways to assess your VO2 max score; directly
by conducting a test at a university or health care
facility that measures the difference, you can use
an online calculator that asks you questions and
then uses an algorithm to provide you with an
answer or you could use a submaximal exercise
tests like the Rockport walk test

3 MODERATE INTENSITY
Guidelines advocate 150 minutes of weekly
moderate-intensity aerobic physical activity to
promote health. The guidelines are designed that
way because scientists, trainers, and coaches, for
years, thought that getting fit required lots of
steady-state endurance exercise.

4 SARCOPENIA
People who lift weights fight sarcopenia on a
weekly basis with strength training. By doing that,
they push out this point that our strength fails as
we age. They push it out so far in fact, that some
retain the ability to care for themselves right up
until the time they die.

5 PROTEIN
If you're looking to you your diet to help you
become stronger and build muscle mass, then
eating enough protein can help. Foods that are
high in protein content include meat and poultry,
tofu, nuts like almonds, dairy food like yogurt,
cheese and milk and pulses like lentils and
chickpeas.

6 SWEAT SO YOU DONT

FORGET
The university examined whether exercise breaks
helped students pay attention. The study
demonstrated that training can help summon
more complex memories. The better your fitness
gains, the better your memory gains.

CHOO HONG RUI RAYSON