Tabata Intervals. The great thing about many of these techinques is the time saving aspect, and Tabata Intervals are definitely time savers. Developed by Dr. Izumi Tabata for Olympic athletes, Tabata Protocol is a form of High Intensity Interval Training (HIIT) where 20 seconds of work is coupled with 10 seconds of rest then repeated for 8 total rounds Metabolic profile of high intensity intermittent exercises. Tabata, I., Irisawa, K., Kouzaki, M., et al. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. Medicine & Science in Sports & Exercise 1997 Mar;29(3):390-5.. The 20 seconds work/10 seconds rest pattern has been shown to tax both aerobic and anaerobic pathways more — and in less time — than intense exercise with longer rest periods, meaning improved overall cardiovascular fitness. This protocol can be done with running/rowing/swimming, bodyweight exercises, or weighted movements.

What are your fitness goals? – Do you want to tone up? Lose fat and inches? Gain lean muscle mass? Maintain your weight? Reshape Your body? There are a number of fitness goals you could be interested in and many people have more than one, for example they want to lose fat and inches AND reshape their bodies. What your fitness goals are can determine the type of exercise videos that will fit those needs and goals the best.
For this basic strength-training workout, you'll do 1 set of 15 reps of each of the nine exercises listed below, resting briefly between exercises as needed. The workout targets all the muscles in the body, including the chest, shoulders, arms, back, hips, glutes, and thighs. It's short and simple—a great way for beginners to get started with strength training. 
Clean & Jerk: The other Olympic lift, the clean & jerk actually encompasses two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line.
Amazing workout but it takes hard work and serious dedication! THE hardest workout Ive done, hands down. I never thought a dvd workout you see on late night infomercials would be legit, but this is seriously no joke. If you want your body in serious shape fast and youre willing to make the life changes, this will work! Keep going and just dont stop! Life changing product!
Jump up ^ Silverman MN, Deuster PA (October 2014). "Biological mechanisms underlying the role of physical fitness in health and resilience". Interface Focus. 4 (5): 20140040. doi:10.1098/rsfs.2014.0040. PMC 4142018. PMID 25285199. Importantly, physical exercise can improve growth factor signalling directly or indirectly by reducing pro-inflammatory signalling [33]. Exercise-induced increases in brain monoamines (norepinephrine and serotonin) may also contribute to increased expression of hippocampal BDNF [194]. In addition, other growth factors—insulin-like growth factor-1 (IGF-1) and vascular endothelial growth factor—have been shown to play an important role in BDNF-induced effects on neuroplasticity [33,172,190,192], as well as exerting neuroprotective effects of their own [33,214,215], thereby contributing to the beneficial effects of exercise on brain health.

Remember Billy Blanks, the guy behind the Tae Bo craze? Now his son, Billy Blanks, Jr. is getting in on the family business too. Along with his wife, Sharon Catherine Blanks, Billy Jr. will help you learn various types of dance styles in this fun-packed DVD. The duo takes you through six 5-minute cardio workouts utilizing dance styles from all over the world: hip-hop, Bollywood, African, disco, country, and "old-school" cardio. It's designed for the whole family so kids can join in too!
Few interventions exist whereby patients can hope to achieve improvements in both psychiatric symptoms and physical health simultaneously without significant risks of adverse effects. Physical activity offers substantial promise for improving outcomes for people living with mental illness, and the inclusion of physical activity and exercise programs within treatment facilities is warranted given the results of this review.

Ten patients who consulted a sports physician with complaints of underperformance and fatigue participated in the present study. The eight men and two women had an average height and weight of 181±(8) cm and 68.4±(11.8) kg. All subjects were diagnosed by a sports physician according to the latest guidelines for overtraining diagnosis.1 18 A careful history including training history was taken, completed by a physical examination and a blood draw to rule out other possible causes for the complaints. Patients were diagnosed as NFO or OTS retrospectively according to the severity of symptoms and the total duration of symptoms and underperformance (ie, both before and after testing) when no medical explanation for the condition could be found. It turned out that a cutoff of 1-year total duration gave a good distinction between NFO and OTS patients. Demographic data and reported symptoms can be found in table 1. Data of subject 1 are the same as presented in an earlier publication.10 All subjects signed informed consent before participation.
You won’t find another person like Brooke, in this whole world. The inspiration and motivation she carries is way beyond what most people hold. the knowledge she has about pregnancy and post pregnancy exercise is something you will want to connect with, and continue to work with. Taking a step to work with Brooke is making a choice to support your whole life: family, baby, body, mind, spirit. thank you Brooke for making exercise and fitness such an essential and safe part of pregnancy.
Ashley and the team of Strong and Sexy incorporate moves like standing ab pumps, side crunches, and side-to-side leans into fun dance moves that’ll leave you feeling like a professional dancer — even if your abs are burning. As an added bonus, the dancer on the right side of the screen shows you how to perform lower-intensity versions of each dance move.
The symptoms associated with OTS, such as changes in emotional behaviour, prolonged feelings of fatigue, sleep disturbances and hormonal dysfunctions are indicative of changes in the regulation and coordinative function of the hypothalamus.8 19 Previous studies have shown different results for stress-induced hormonal responses.6 20 21 Results from a previous study10 and the present study show that contradictory findings cannot solely be explained by different measurement methods and/or definitions used. From figs 3 and 4, it is clear that hormonal responses to one single exercise bout are not sensitive enough to distinguish NFO from OTS.

We prefer 1-min incremental exercise testing on a cycle ergometer rather than constant work studies because of its speed, repeatability, and ease of identification of the anaerobic threshold. Although values such as VO2 and anaerobic threshold from both types of studies are reported to be comparable, we questioned whether VD/VT and AaPO2, which depend on simultaneous arterial blood and mixed ... [Show full abstract]Read more

One hundred and sixty-seven subjects (77 males and 90 females), aged 18–50 years, performed a modified Bruce protocol before (pre) and after (post) a weight loss program of 24 weeks. This program combined physical training (strength, S; endurance, E; combined strength + endurance, SE; or physical activity recommendation, PA) 3 times per week, with a 25%–30% caloric restriction diet.

Jump up ^ Petersen RC, Lopez O, Armstrong MJ, Getchius T, Ganguli M, Gloss D, Gronseth GS, Marson D, Pringsheim T, Day GS, Sager M, Stevens J, Rae-Grant A (January 2018). "Practice guideline update summary: Mild cognitive impairment – Report of the Guideline Development, Dissemination, and Implementation Subcommittee of the American Academy of Neurology". Neurology. Special article. 90 (3): 1–10. doi:10.1212/WNL.0000000000004826. PMID 29282327. Lay summary – Exercise may improve thinking ability and memory (27 December 2017). In patients with MCI, exercise training (6 months) is likely to improve cognitive measures and cognitive training may improve cognitive measures. ... Clinicians should recommend regular exercise (Level B). ... Recommendation
Jump up ^ Lees C, Hopkins J (2013). "Effect of aerobic exercise on cognition, academic achievement, and psychosocial function in children: a systematic review of randomized control trials". Prev Chronic Dis. 10: E174. doi:10.5888/pcd10.130010. PMC 3809922. PMID 24157077. This omission is relevant, given the evidence that aerobic-based physical activity generates structural changes in the brain, such as neurogenesis, angiogenesis, increased hippocampal volume, and connectivity (12,13). In children, a positive relationship between aerobic fitness, hippocampal volume, and memory has been found (12,13). ... Mental health outcomes included reduced depression and increased self-esteem, although no change was found in anxiety levels (18). ... This systematic review of the literature found that [aerobic physical activity (APA)] is positively associated with cognition, academic achievement, behavior, and psychosocial functioning outcomes. Importantly, Shephard also showed that curriculum time reassigned to APA still results in a measurable, albeit small, improvement in academic performance (24).  ... The actual aerobic-based activity does not appear to be a major factor; interventions used many different types of APA and found similar associations. In positive association studies, intensity of the aerobic activity was moderate to vigorous. The amount of time spent in APA varied significantly between studies; however, even as little as 45 minutes per week appeared to have a benefit.
Jump up ^ Farina N, Rusted J, Tabet N (January 2014). "The effect of exercise interventions on cognitive outcome in Alzheimer's disease: a systematic review". Int Psychogeriatr. 26 (1): 9–18. doi:10.1017/S1041610213001385. PMID 23962667. Six RCTs were identified that exclusively considered the effect of exercise in AD patients. Exercise generally had a positive effect on rate of cognitive decline in AD. A meta-analysis found that exercise interventions have a positive effect on global cognitive function, 0.75 (95% CI = 0.32–1.17). ... The most prevalent subtype of dementia is Alzheimer’s disease (AD), accounting for up to 65.0% of all dementia cases ... Cognitive decline in AD is attributable at least in part to the buildup of amyloid and tau proteins, which promote neuronal dysfunction and death (Hardy and Selkoe, 2002; Karran et al., 2011). Evidence in transgenic mouse models of AD, in which the mice have artificially elevated amyloid load, suggests that exercise programs are able to improve cognitive function (Adlard et al., 2005; Nichol et al., 2007). Adlard and colleagues also determined that the improvement in cognitive performance occurred in conjunction with a reduced amyloid load. Research that includes direct indices of change in such biomarkers will help to determine the mechanisms by which exercise may act on cognition in AD.
Exercising looks different in every country, as do the motivations behind exercising.[2] In some countries, people exercise primarily indoors, and in others, people primarily exercise outdoors. People may exercise for personal enjoyment, health and well-being, social interactions, competition or training, etc. These differences could potentially be attributed to geographic location, social tendencies, or otherwise.

You’re only a week into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Wildman S. Kafka's Calisthenics. Slate [Internet]. 2011 Jan 21 [cited 2015 Aug 30]. Available from: http://www.slate.com/articles/life/fitness/2011/01/kafkas_calisthenics.html.  He was conferred a knighthood by the King of Denmark in 1919 and his work was granted patronage by the Prince of Wales in 1925.15,16 Müller JP. My system. London: Link House; 1904.
Doonya describes itself as “your at-home solution for fun dance-fitness!” Bring the energy and dance of Bollywood straight to your living room with this cardio workout. With loads of energy, Doonya co-founders Kajal Desai and Priya Pandya give you a taste of their high-powered dance routines with this four-minute video that’ll leave you sweating in no time. You’ll definitely need some coordination to complete this routine, but it’s great for beginners.
It's no secret we love Denise Austin here at Woman's Day, and this DVD reinforces why. Her simple instructions and cheerful attitude help each of the three 15-minute routines zip by. She focuses on one area of the body per session — upper body, lower body or ab & core conditioning — so I can target a trouble zone (ahem, thighs) or get a great full-body workout.
Flexibility is a factor in yoga, but it is not a necessary for beginner classes. Continued practice over time will increase your agility and flexibility. You can see positive results over time even if you only attend an hour a week, but attending classes around 2-3 times per week will help you experience the most benefits. Yoga classes usually last around an hour from warm-up to cool down.
Super setting means pairing two exercises and doing them back-to-back, explains Lefkowith. There are a few ways to do these: You could save time by working two different muscle groups (like arms and legs) so you don’t need to rest in between exercises, because one muscle group is recovering while the other is working. Or, you could do two exercises that work the same area to completely fatigue one muscle group. Another option is to pair “push” and “pull” movements—for example, a push-up and a pull-up. “Super sets can be helpful if you are short on time and still want to focus on building strength,” explains says Lefkowith. And because you’re doing movements paired together, you’re likely to raise your heart rate, too.
“The best exercise you can do if you only have 30 seconds each day is to learn and practice diaphragmatic breathing,” explains Carla Chickedantz, a personal trainer with Crunch gyms. “Diaphragmatic breathing is the most basic, original strength building technique that each and every human uses to build core strength as a newborn baby. As adults, we lose this skill and rely on auxiliary muscles in the chest, shoulders, and neck for respiration. This causes all sorts of problems. During our workouts, we often focus on the front, back and sides of the core, and neglect the top and bottom. Yes, the core is like a canister with the diaphragm at the top and pelvic floor at the bottom.”

P corresponds to the power expressed in watt (W), T the torque in newton meter (N·m) and the angular velocity in rad/s. Typical recordings of torque, position and EMG signals from the Vastus Lateralis (knee extensor) and Biceps Femoris (knee flexor) could be found in Fig 2. Fig 2 presents all signals previously mentioned for an isotonic resistance of 9 N·m (~ 16.7 W, panel A) and 37 N·m (~ 68.5 W, panel B). The inactivity of the Biceps Femoris during the flexion phase confirms that we were successful in creating a protocol on the dynamometer that isolates the knee extensor muscles during dynamic exercise, as in the exercise model originally proposed by Andersen et al. [10].
Strength, weight, or resistance training. This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting and exercising with stretchy resistance bands are examples of resistance training activities, as are exercises like pushups in which you work against the weight of your own body.
Samples were collected in prefrozen 4.5 ml K3 EDTA vacutainer tubes (Becton Dickinson Vacutainer System Europe, Plymouth, UK) and immediately centrifuged at 3000 rpm (Minifuge 2, Heraeus, Germany) for 10 min, and plasma was frozen at −20°C until further analysis. Samples were assayed via RIA for cortisol (DiaSorin, Stillwater, Minnesota, USA), ACTH (Nichols Institute Diagnostics, San Juan Capistrano, California, USA), PRL (Roche Diagnostics, Mannheim, Germany) and GH (Pharmacia & Upjohn Diagnostics, Uppsala, Sweden).
I love this product! The videos are entertaining, and very insightful. When you are doing the exercises it gives you good instructions on how to do the move and shows you different ways you can do if you aren't in the best of shape yet. I swear I am not that out of shape and I get so tired after 10 mins of working out. I love it. I lost 5 pounds within the first 2 weeks. I wasn't even trying hard. It tells you to do up to 3 video's a day if time permits or just the 1, and I only do 1 and have already seen results. Looser pants, slimming waist, and compliments from all my friends and family. I def would recommend this to anyone who has time restrictions, children who dont give you time to work out or just anyone looking to loose the few ... full review
The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition.[33][34][35][36] A large body of research in humans has demonstrated that consistent aerobic exercise (e.g., 30 minutes every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and beneficial forms of neuroplasticity and behavioral plasticity; some of these long-term effects include: increased neuron growth, increased neurological activity (e.g., c-Fos and BDNF signaling), improved stress coping, enhanced cognitive control of behavior, improved declarative, spatial, and working memory, and structural and functional improvements in brain structures and pathways associated with cognitive control and memory.[33][34][35][36][37][38][39][40][41][42] The effects of exercise on cognition have important implications for improving academic performance in children and college students, improving adult productivity, preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.[33][43][44]
Jump up ^ Gallaugher, P. E; Thorarensen, H; Kiessling, A; Farrell, A. P (2001). "Effects of high intensity exercise training on cardiovascular function, oxygen uptake, internal oxygen transport and osmotic balance in chinook salmon (Oncorhynchus tshawytscha) during critical speed swimming". The Journal of Experimental Biology. 204 (Pt 16): 2861–72. PMID 11683441.

Your muscles perform several functions during isotonic exercise. They push, pull, bend and straighten. For instance, when you bend your arm at the elbow to perform a bicep curl, you flex your bicep. When you unbend your arm at the elbow to perform a triceps kickback, you extend your triceps. When you lie on your back and push a weight up from your chest, you extend your pectoral muscles. When you perform a pull up, you flex your back muscles. Muscles that perform opposite functions of the same region (such as biceps and triceps flexing and extending the arm) are called complimentary muscle groups. When performing isotonic exercises, it is important to balance exercises between complimentary muscle groups in order to prevent injury and develop balanced strength throughout your body.
... Differences in the duration of each stage and the load increments can alter the cardiorespiratory and metabolic response, and therefore the measurement ( Bentley et al., 2007;Julio et al., 2017). As suggested by pioneering studies (Buchfuhrer et al., 1983;Lukaski et al., 1989), recent investigations ( Midgley et al., 2007) and reviews ( Julio et al., 2017), traditional longer GXTs (i.e., 20-30 min) to determine LT including increments each 3-5 min would prevent the athlete from achieving their MAS due to accumulative fatigue, dehydration, muscle acidosis, and cardiovascular drift. This is critical because MAS is a pertinent and widespread criterion to set training intensities for endurance disciplines (Billat and Koralsztein, 1996;Jones and Carter, 2000). ...
Pregnant women may find yoga to be a beneficial workout, but you should always consult your physician before engaging in any exercise program, especially during pregnancy. Individuals who want a more relaxing form of exercise while improving upon their current level of fitness will find yoga to be enjoyable. Many people benefit from the clear-headedness that comes with the deep breathing and mind-calming exercises that take place with yoga.
Circuit training is a fun way to focus on strength and aerobic exercise and is great especially if you love some variety and a faster pace of working out. It’s worth noting that circuit training doesn’t offer the same level of conditioning as strength and aerobic exercise does on their own. Specifically, if your fitness goal is to be strong, circuit training is not the best way to reach that goal. You can do circuit training in groups or classes as well as alone. This article offers an easy way of creating your own circuit routines.
Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.
One of the most recognized MMB pioneers was Joseph Hubertus Pilates, born near Dusseldorf in Germany to a prize-winning gymnastics father and naturopath mother. According to Pilates historians’, he was a bullied child who suffered asthma and a weak body that he overcame as a teenager by learning anatomy from medical books and the practice of sports such as wrestling and gymnastics. During this process, he developed a model body, which was even displayed in anatomy classes.39,40 Balanced Body, Inc. [Internet]. Origins of Pilates. 2015 Aug 30 [cited 2015 Aug 30]. Available from: https://www.pilates.com/BBAPP/V/pilates/origins-of-pilates.html.

First, a disclaimer: I have no financial stake in the sale of any of the other books mentioned below in my review of "Superslow: The Ultimate Exercise Protocol". I'm just interested in promoting safe, logical, scientifically sound methods for people that care about being in good physical condition without any unnecessary risks or wasted time. Any other books or authors mentioned are merely for the purpose of expanding the information available regarding the history (and refinements) of High Intensity Training (HIT) since Arthur Jones first began to popularize the method in the early 1970's.
In the 1950s postwar period, American capitalism prospered and families began moving to the suburbs. This led to an increase in automobile sales, as driving became a more viable transportation option than walking or taking public transportation, which took a small toll on public health. At the same time, families increasingly owned televisions and stay-at-home mothers spent much of their time at home during the day. As such, stay-at-home mothers became television's primary audience during the day, and created a market for televised workouts.
PiYo isn't like standard Pilates and yoga classes that make you hold long, intense poses, or lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything up—including your results—by introducing you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility.
The mental benefits of Pilates include an increase in the ability to focus. It takes a great deal of concentration to coordinate your breath and body position during workouts. In fact, Joseph Pilates often referred to his method as “the thinking man’s exercise” due to the improvement in memory and other cognitive functions that results from doing it. A clear mind also reduces stress levels, which translates to an improvement in your overall health.
Target your glutes and core muscles with bridges. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.[19]
The beauty of squats is you can do them anywhere—in line at the grocery store or while brushing your teeth—so there’s never an excuse to find those extra 30 seconds. Tone It Up founders Karena Dawn and Katrina Scott say the booty shapin’, leg sculptin’ move is their go-to exercise. “Squats are great for toning your thighs and booty and you can do them without any equipment,” they explain. “Just make sure that your feet are hip-width apart and knees don’t go passed your toes throughout the move. This will help prevent injury.” Bonus: Squats are a great way to combat that desk job that’s flattening your butt. Discover 35 Tips for Every Type of Job for more advice!
Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading
Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

Or should I say Chalene JAMS! This is a really fun program. I admit I felt kind of foolish and uncoordinated at first, but now that I know the moves I get in there and sweat up a storm! I like that there are low impact modifications for those of us with back or knee issues that preclude a whole lotta jumping around. I haven't lost any weight doing the program (probably more hormonal and metabolic roadblocks than lack of trying) but I feel better when I do it, so I am not disappointed one bit.

It takes the gastrointestinal tract about 3 to 4 hours to completely digest a full meal. Note too that the digestion phase varies between what you are eating -- for example if you ate a banana, you can exercise after 30 minutes or 1 hour after eating it but if you ate a steak, it would take you about 3 hours before it would be good to begin exercise. That said, most people find that eating trail mix mid-hike doesn't prevent them from continuing to walk, as human beings were built to eat and move.
Exercise duration, HRmax and [La]max are presented in fig 2A, B, and C. Visual inspection of the data led to the conclusion that there is no difference in exercise duration and HRmax between the OTS and the NFO patients. For [La]max, a much lower value was found for the OTS patients in combination with a larger reduction from the first to the second test compared with the NFO patients. However, parametric analysis did not indicate significant differences. The main effect of group gave an F ratio of 2.9 for [La]max and an F ratio <1 for exercise duration and HRmax, showing that almost three times as much variance is explained by the group membership (ie, OTS vs NFO) compared with random factors. In addition, sensitivity for OTS detection with [La]max was high (table 2). With a cutoff of 8 mmol l%#x2212;1, four out of the five OTS patients would have been diagnosed correctly from the first exercise test and four out of the four OTS patients from the second exercise test. Sensitivity for NFO diagnosis was lower, however (table 2). From the first exercise test, a correct diagnostic ratio of two out of four was found, for the second test, two out of three.

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.[1] It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance well-being.[2]
The aim of this study was to assess the effects of vigorous exercise on functional abilities by means of a Senior Fitness Test (SFT) in a group of elderly adults. Twenty healthy and inactive people performed vigorous exercise (VE: 12 men and 8 women, aged 69.6 ± 3.9 years). At the beginning of the study (T0) and after 3 months (T1), each subject's functional ability was tested for muscular strength, agility, cardiovascular fitness, flexibility, and balance. The VE was designed with continuous and interval exercise involving large muscle activities. Functional exercises were performed between 60% and 84% of heart rate reserve (HRR) for a duration of 65 minutes. Five out of the 6 SFTs performed were found significantly improved: Chair Stand (T0 12.4 ± 2.4, T1 13.5 ± 2.6, p < 0.01), Arm Curl (T0 14.2 ± 3.6, T1 16.6 ± 3.6, p < 0.01), 2 min step (T0 98.2 ± 15.7, T1 108.9 ± 16.2, p < 0.01), Chair Sit-and-Reach (T0 −9.9 ± 7.7 cm, T1 1.7 ± 6.3 cm, p < 0.01), and Back Scratch (T0 −15.8 ± 10.9 cm, T1 −8.4 ± 13.1 cm, p < 0.01). Our results suggest that a high intensity protocol and functional exercises can improve functional mobility and muscle endurance in those over 65 years of age. SFTs are an effective method for assessing improvements in the functional capacity of elderly adults.
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