You’ll find out that when it comes to cardio, it’s not about duration, it’s about intensity. And if you’re thinking, “I already knew that,” you might not know that the minimum effective dose of cardio is actually 40 seconds. Not all at once and not every day. And with AI helping out, your whole workout can be done in less than 9 minutes. Now that’s awesome. “That intensity provides a very potent stimulus to your body, which releases chemicals that lead to a fitter, leaner, smarter you,” says Ratna Singh.

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(Studies featured in above video):

Articles/Studies

The Timing of Exercise Affects Colorectal Cancer Risk, Study Says

In fact, participants who followed an early- and late-day activity pattern, in the morning at about 8 a.m. and the evening around 6 p.m., had an 11% lower risk of colorectal cancer compared to those who were less active during these times. This two-peak pattern — featuring activity bursts in the morning and evening — appears to provide a unique advantage for prevention.

A little movement in midlife could pay off for your brain years later. Exercise and healthy blood sugar levels in midlife may help slow cognitive decline decades later. Physical activity appeared especially beneficial for Mexican American adults, suggesting that some brain-protective factors may differ across populations.

No Time to Exercise? What About Three Seconds a Day? Lifting weights for just three seconds a day can have a positive impact on muscle strength, a new study reveals.
Scientists Bust the Myth: Your Body Doesn’t “Cancel Out” Your Workout

The study reveals that physically active individuals burn more calories over the course of the day and do not compensate by conserving energy in other bodily functions. The impact of physical activity continues long after the workout ends. A new study published in the Proceedings of the National Academy of Sciences by researchers from Virginia [...]

Exercise may be a promising way to improve gut microbiota in adults.
L-carnitine tartrate supplementation for 5 weeks improves exercise recovery in men and women.
Exercise mitigates a gut microbiota-mediated reduction in adult hippocampal neurogenesis and associated behaviours in rats.
Influence of routine exercise on the peripheral immune system to prevent and alleviate pain.
Exercise in a Pill? Breakthrough Mimics Workout Benefits
Weekend Workouts Just as Effective for Weight Loss as Daily Exercise
Exercise Yields Greater Benefits for Women Than Men
This Type of Exercise Counteracts Heart Disease
What are the benefits of exercise on cardiovascular health?
28 consecutive days of vitamin B complex (Ex PLUS®) supplementation significantly improved exercise endurance performance and reduced exercise fatigue.
Aging reduces ABHD5 protein content in the adipose tissue of mice: The reversal effect of exercise.
Groove Rhythm in Exercise Boosts Brain Function A new study has found that combining aerobic exercise with groove rhythm (GR) music can significantly enhance executive function in the brain. Conducted with 48 healthy participants aged 18-26, the research revealed that exercising to GR not only increased enjoyment but also activated the left dorsolateral prefrontal cortex (DLPFC) more than standard exercise.
Exercise holds even more heart health benefits for people with stress-related conditions (https://www.sciencedaily.com/releases/2022/03/220324104415.htm) Regular physical activity had nearly doubled the cardiovascular benefit in individuals with depression or anxiety, compared with individuals without these diagnoses, according to a new study.
An acute bout of exercise suppresses appetite via central lactate metabolism.
Moderate-intensity exercise may help maintain cellular functions.
Compression garments don't help muscles recover
One night of partial sleep deprivation impairs recovery from a single exercise training session.
Lonicera caerulea berry polyphenols extract alleviates exercise fatigue.
‘Training’ your fat may ward off diseases as you age Even though our fatty tissue loses important function with age, a high volume of exercise can have a significant impact for the better, according to a new study. How well does your fat function? It isn’t a question that one gets asked very often. Nonetheless, research in recent years suggests that the function of our fat tissue, or adipose tissue, is central to why our bodies decay with age
Exercise Harder if You Want to Ward off Pain Due to Aging Participating in high levels of physical activities, such as swimming or a game of tennis, once a week helps stave off chronic musculoskeletal pain.
Scientists dive deep into the different effects of morning and evening exercise (https://www.sciencedaily.com/releases/2022/01/220113111520.htm) Exercise causes the body to release hundreds of different signals that improve our health in many different ways. Now scientists have mapped these intrinsic signals and how they are released by different organs in mice following exercise at different times of the day. Their 'Atlas of Exercise Metabolism' is a major step toward developing more effective exercise therapies that are timed to the body
Nrf2 mediates redox adaptations to exercise
Exercise-induced Nrf2-signaling is impaired in aging (NrF2 activators might help?)
Curtailed sleep may alter how intense exercise stresses the heart (https://www.sciencedaily.com/releases/2022/01/220127114315.htm) In a new study, participants underwent an intense bout of exercise after both normal sleep and after three nights of curtailed sleep. When they exercised after curtailed sleep, the levels of the heart injury biomarker troponin increased slightly more, compared with when the participants performed exercise in their well-rested condition. The study is a smaller pilot study
Can You Exercise Too Much? Researchers Look for the Limit of Cardiovascular Benefits From Exercise
New Research Shows High Bodily Emissions During Workouts, Intensified by Chemical Reactions With Cleaners
Association of Dimethylguanidino Valeric Acid With Partial Resistance to Metabolic Health Benefits of Regular Exercise.
Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage.
The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review - PubMed
Physical activity and the risk of SARS-CoV-2 infection, severe COVID-19 illness and COVID-19 related mortality in South Korea: a nationwide cohort study
What to Eat After a Workout
Rare motor neurone disease linked to frequent 'vigorous exercise' according to UK study
Molecular effects of exercise detailed (https://www.sciencedaily.com/releases/2020/05/200528115826.htm)
Women engaging in greater amounts of exercising showed lower TNF-α levels and greater dorsolateral prefrontal cortex and temporal lobe volumes.
The death marker protein cleans up your muscles after exercise (https://www.sciencedaily.com/releases/2020/05/200528082552.htm)
A review on exercise, immunity and aging.
Exercise and probiotics seem to offer potential benefits to Alzheimer disease patients by upregulating acetylcholine.
Continuous intake of Matcha green tea effects exercise-induced metabolic responses by enhancing fat oxidation during moderate-intensity exercise.
High blood pressure during and after exercise may be markers for disease later in life(https://www.sciencedaily.com/releases/2020/05/200520084119.htm)
High intake of whey and pea protein for 5 days after intensive eccentric exercise mitigated the efflux of muscle damage biomarkers.
New computational model enables personalized simulation of exercise's metabolic effects (https://www.sciencedaily.com/releases/2018/04/180426141547.htm)
The efficacy of green exercise interventions for mental wellbeing.
Hydrogen rich water improved ventilatory, perceptual and lactate responses to exercise.
Research debunks 'myth' that strenuous exercise suppresses the immune system (https://www.sciencedaily.com/releases/2018/04/180420122807.htm)
Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance.
Exercise-induced muscle-derived cytokines inhibit mammary cancer cell growth.
Can physical activity ameliorate immunosenescence and thereby reduce age-related multi-morbidity?
These results suggest that hesperidin can prevent exhausting exercise-induced immune alterations.
Stopping exercise can increase symptoms of depression (https://www.sciencedaily.com/releases/2018/03/180322112720.htm)
Study shows benefits of exercise can outweigh health effects of severe obesity (https://www.sciencedaily.com/releases/2018/02/180212144135.htm)
Climb stairs to lower blood pressure and strengthen leg muscles (https://www.sciencedaily.com/releases/2018/02/180214093842.htm)
Cellular immune response to acute exercise: Comparison of endurance and resistance exercise.
Jymmin: How a combination of exercise and music helps us feel less pain (https://www.sciencedaily.com/releases/2018/02/180220104107.htm)
Exercise alters the IGF axis in vivo and increases p53 protein in prostate tumor cells in vitro.
Polyphenol supplementation alters intramuscular apoptotic signaling following acute resistance exercise
What Exercise Regien is Best for Weight Loss in Seniors?
On site assessment of cardiac function and neural regulation in amateur half marathon runners
Association of Physical Activity and Inflammation With All-Cause, Cardiovascular-Related, and Cancer-Related Mortality.
Intense physical exercise induces an anti-inflammatory change in IgG N-glycosylation profile.
The effects of saffron in conjunction with concurrent training on body composition, glycaemic status, and inflammatory markers.
This office accessory leaves the sitting or standing desk debate in the dust
Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats
Change the way you think about movement
What exercise regimen is best for seniors?
Exercise increases brain size, new research finds (https://www.sciencedaily.com/releases/2017/11/171113195024.htm)
Exercise has a moderate but measurable effect on gut microbial communities in mice.
Dietary intake is independently associated with the maximal capacity for fat oxidation during exercise
Curcuma longa L. water extract enhances endurance exercise capacity.
Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats
The effects of pollen and protein extracts on selected blood factors and performance of athletes.
Mindfulness versus physical exercise: effects of two recovery strategies on mental health, stress and immunoglobulin A during lunch breaks.
Pterostilbene attenuates intestinal epithelial barrier loss induced by high loading intensity of exercise.
Effects of resveratrol on muscle inflammation, energy utilisation, and exercise performance in an eccentric contraction exercise.
The effects of combined exercise with citrulline supplementation on body composition and lower limb function of overweight older adults.
[Betalains alleviate exercise-induced oxidative stress, inflammation, and fatigue and improve sports performance.
Astaxanthin supplementation could significantly enhance aerobic exercise efficiency.
Exercise attenuates high-fat diet-induced PVAT dysfunction through improved inflammatory response and BMP4-regulated adipose tissue browning.
Beet supplementation mitigates post-exercise inflammation.
Scientists Debunk Long-Standing Exercise Myth

A groundbreaking Australian study reveals that fitter individuals actually use fewer heartbeats each day than their sedentary counterparts, dispelling the myth that exercise “uses up” heartbeats. Forget the old myth that physical activity drains your supply of heartbeats. New research from Australia has found that people who are physically fit actually have significantly fewer total [...]

Rhodiola Effect on Exercise (study on mice)

Fermented R. rosea extract effectively protects against fatigue caused by strenuous exercise.

Regular exercise is known to help protect and alleviate hypertension, stroke, cardiovascular disease, diabetes,hyperlipidemia, and cancer. However, strenuous

exercise causes excessive production of reactive oxygen,lipid peroxides, and lactic acid, which can damage muscle tissues. Research on fermented rhodiola extract found it improved recovery from strenuous exercise and had anti-fatigue effects.

Although reactive oxygen species are produced during normal metabolic processes and perform various physiological functions, excessive production of reactive oxygen by strenuous exercise causes peroxidation of the membrane lipids, inducing tissue damage and DNA damage in cells. Defensive systems for oxidative damage include the anti-oxidative enzymes SOD and GSH-Px. R. rosea extract and fermented R. rosea extract increased the activities of SOD and GSH-Px while decreasing MDA content. In particular, the fermented R. rosea extract significantly increased SOD activity compared to the R. rosea extract.

BUN is protein metabolites. In the high intensity exercise for a long time, protein metabolism and amino acid decomposition are increased. There was a positive

correlation between BUN level and fatigue degree. In addition, glycogen is an important energy material for movement. A large number of liver glycogen storage provides enough energy for muscle contraction. Increased

glycogen content will increase exercise endurance.

The BUN in the group administered fermented R. rosea extract was significantly lower than that in the control group and the R. rosea extract group. Meanwhile, no significant differences were observed in the hepatic glycogen content between the three groups, although it tended to be higher in the group administered fermented R. rosea extract. Lactic acid was reduced in the fermented R. rosea group.

Exercise for Depression

Exercise is an effective treatment for depression.

Effects of exercise training on older patients with major depression.

In this Duke University study, older depressed patients were treated either exercise alone, exercise plus Zoloft, or Zoloft alone, and at the of 16 weeks, those treated with exercise alone were doing as well as the other two groups.

5. Exercise treatment for major depression.

In the Duke study (above), at the end of ten months, the exercise-alone patients had a much better stay-well rate than either of the other two groups.

6. Benefits from aerobic exercise in patients with depression.

7. A randomized, controlled study on the effects of a short-term endurance training programme in patients with major depression.

8. Physical activity, exercise, depression and anxiety disorders.

These three studies (and others) have shown that exercise produces a “substantial improvement” within six weeks; that its effect size is “large;” and that 70% of all depressed patient respond to an exercise program.

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