Introduction

it's a very simple study but it is published in one of the best scientific journal that exists and it fit shows quite easy this relationship people were asked how many miles do you walk per day and people were classified in three different different groups here shown people reporting that they walking the longest distances here are the middle distances and here are the short distances and we see that the total mortality of the twelve years in the group that were saying that they were walking longer distances is a very very much lower compared to the other two groups a good effect of being physic physically active is that you improve your fitness level or your aerobic capacity and aerobic capacity is best measured by by measuring the oxygen uptake and the oxygen uptake is best measured on a treadmill or on the bicycle put on a mask and see how much oxygen your body is able to consume during a progressive an incremental test and at the end your body consumes a lot of oxygen and you have to stop because you’re exhausted and the beginning but number you’re the amount of oxygen your body can consume permitted is considered the your maximal oxygen uptake and what we know about the oxygen object is that your fitness level or your measured oxygen optic is very closely related to risk factor clustering so this is a study we have conducted in my group and it shows measured oxygen uptake and the individuals that has been participating in the study they are classified in four fitness levels and then we are counting up how many people in each group possess these risk factors and we see that if you are classified being in the group of highest fitness your chances of having these cardiovascular risk factors that we know are very determinant for giving you heart disease later in life they are much lower when your fitness level is highest and the group that were possessing poorest fitness they have a chance of having these cardiovascular risk factors five times as high as those in the in the in the highest fitness group we also know that the measured fitness level is a very beginning but strong risk factor itself the good thing however is that your fitness level is a modifiable risk factor this study involving ,persons was conducted in in in Dallas in Texas by Steven Blair and his group and they tested the aerobic capacity of, months and they put the man into different group either you were classified as unfit or fit and five years after they repeated the testing and at this time the participants were able to to stay at their fitness level for instance stay in the unfit group or stay in the fit group but the participants could also be reclassified in another fitness group say going from fit to unfit or from unfit - to be classified as fit and what they then did was to follow this person for another five year and counting of the mortality so as this last figure shows that the individual that were classified fit at both tests occasion patients had less risk of in the following up period and those that die the most were the people that were classified as unfit at both test occasions but the good thing is that those individuals that choose to go from an unfit to a fit fitness level reduce their risk of dying by % so these studies.

 I've shown you now they are contributed a lot so that the World Health Organization can say that you should do  minutes every day of moderate intensity physical activity because that will improve your health health and help you live a long and healthy life so how many do this according to the numbers from the new vision Institute of Public Health only% of us is active according to the advice from the World Health Organization and the number is the same around the globe so an important question is how can we improve this given our busy lives I believe the answer is by high-intensity exercise as this slide show or two percent the slide little bit more from the beginning this is a study from Hawaii it counts almost a half a million people and the people were asked how many hours you spend on physical exercise every day and the people they answered different so some people were very active and somewhere not so active and as the slide show here those reporting a higher number or longer duration of physical activity every day they have a reduction in the mortality rate that are increasing however the most interesting thing of this slide is the blue dotted line because the blue dotted line are the people that are reporting that they are physically active but that they are a physical active if it vigorous intensity that means it means that they are breathing a little bit more heavy when they do the exercise and we see that the risk reduction is very much higher for those that report that there are vigorous intensity active compared to those that are only moderate active this relationship not only holds for the mortality but it also holds for the risk of getting heart disease so this is also very big study involving eighty thousand women and they are reporting their intensity of physical activity and the bars here shows the beginning but reported intensity the blue is the highest and the risk of getting a cardiovascular disease in the future so we see in every age cohort investigated those that reported the highest intensity of the physical exercise had least chances of getting a cardiovascular disease in the future so what is the best way to perform high-intensity exercise I believe it is by doing interval training and that is the fastest way to improve fitness and here are some  to  year-old women breathing very heavily after performing interval training and this shows the fundamentals of the interval training at interval training you must breathe heavily and four breathing heavily you must tax your cardiovascular system to a certain degree this shows that the heart rate must up to about eighty five percent of your maximum heart rate and as you can see here this individual have report repeated four intervals at this heart rate and the heart rate or the work bouts are interrupted by two to three minutes with the lighter exercise where you rest so that you can be able to work hard again for another four minutes we have perform high-intensity interval training not only in humans but also in rats so this slide shows a rat with the with the diabetes before and after exercise so here is the mice after being trained and it becomes a lot fitter compared to before exercise when we compare the effectiveness of training we see that high intensity exercise is more effective compared to moderate intensity exercise for elevating the aerobic capacity in rats we also investigate not only healthy rats but also rats with the heart disease and if you take healthy animals we see that they progress in a steady-state manner with exercise training and after six weeks the aerobic capacity flattens out the good thing is that the same happens in the heart in the hearts of rat with rats with heart failure these rats are very sick and they have hearts that are pumping very little blood for every bit and they are not healthy at all but this if you see here at the end of the study the rats with heart failure actually become in better shape compared to healthy and trained rats so what about humans with heart failure we have investigated the differences of different exercise training modalities in humans and we see that if we compare high to moderate intensity exercise weeks of training in older people around years old all with heart failure we see this effect on the aerobic capacity the interval training group working at high intensity for  weeks they improve their aerobic capacity with the almost but we saw a small increment in those training at moderate intensity and the things that were nicest with this study was that the elderly men reported that they were able now to go shopping to clean their apartments to play with the grandchildren and they had no chance of doing that before so this type of exercise really made these persons become fitter and healthier so in every patience group we have been investigated raising from the sickest patients the heart failure patients to the coronary artery disease patients and the metabolic syndrome patients and up to the healthy one when we are comparing the effectiveness of moderate exercise to high intensity exercise we see that the high intensity exercise is more effective to become a quick quicker fit compared to moderate intensity exercise and we think this is the relationship we think that if you consider exercise intensity as an continuum from inactivity at the one end and a very active and very intensive exercise at the other end we see that the muscle cells they start contracting a in more they contract you have larger contractions and faster relaxations at after high intensity exercise compared to moderate intensity exercise and we also have cell dimensions that grow larger in a physiological good manner making the cells become longer this will lead to a higher cardiac output it means that the amount of blood that the heart’s pumping out per minute is increasing and eventually the aerobic capacity improves more after high intensity exercise so where can you start if you go to our website you will find all the information you need regarding this type of training B city and lower obesity are currently a major threat here we have interval training guides we have answer of all the questions

 that you might have for becoming fitter we also have your heart rate calculator helping you to found your right pulse that you need to have when you do the interval training and we also have a fitness calculator where you can calculate how fit you are without have to test your aerobic capacity on the treadmill this is much easier you don’t have to breathe at all so here you can have your your fitness number and your fitness age so the take-home message I want to give you tonight is that nobody can go back and start a new beginning but anyone can start today and make anew ending thank you.