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.
Our exercise guide video animation feature is a great benefit since it shows you exactly how to perform each exercise safely and effectively. Multiple photos are merged together into a video style demonstration which displays the movement of the exercises smoothly which gives the viewer a real-time experience of how the exercise is performed. Under each exercise video is textual content with specific instructions and advice on how to properly execute the movement. This allows you to both visually see the exercise and read important facts about things you should follow when performing the exercises.

DC-based personal trainer Chris Perrin says to do hip bridges if you want to get your derriere round and toned. “Lie on the floor. With bent legs, place both feet flat on the floor. Both arms down, hands on each side of your hips,” he explains. “Raise your low back off the floor by pushing through the heels of the feet. Once your hips are at their highest point—without straining your back—pause and return your lower back to the floor.” And squeeze those glutes the entire time!

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.


One way repeated ANOVA was used to compare time to exhaustion between sessions (S1, S2 and S3). Relative reliability was calculated with the intraclass correlation (ICC) model (3, 1) [27]. Absolute reliability was calculated with the typical error of measurement (the standard deviation of the change scores divided by [28, 29]). Bland and Altman’s 95% limits of agreement were also used (calculated for S1 vs S2, S1 vs S3 and S2 vs S3) as an additional representation of measurement error and to identify the presence of heteroscedasticity [19]. As data were heteroscedastic, both raw data and log transformed Bland and Altman’s plots are presented. Limit of agreement ratio (LOA) was also calculated from the log transformed data as follow: LOA = (1.96 × SDdiff / grand mean) × 100; where “SDdiff” represents the SD of the differences between tests (S1 vs S2, S1 vs S3, S2 vs S3) and “grand mean” represents (mean S1 + mean S2 + mean S3)/3. As time to exhaustion data were heteroscedastic, we also calculated the coefficient of variation (CV) for each subject as follow: CV = 100×(SD of the three measurements)/(mean of the three measurements). Mean CV for all subjects were also calculated. We also calculated the smallest worthwhile change (0.2 × between subjects SD) [21].
Recruiting lasted 6 months starting from September 2013. Participants were recruited by means of family doctors to whom the goal of the study was explained. The recruitment flow chart is shown in Figure 1. Three hundred and fifty people aged ≥ 65 were invited to participate. Of these, 51.4% agreed to be included in the screening list while 48.6% refused to participate, mainly for family reasons such as illness/hospitalization/old age of a family member. Forty people were found eligible to participate in the research protocol. Randomly, twenty were assigned to VE and twenty to the control group. The latter were instructed not to take part in any physical activity throughout the study period. All the selected participants signed an informed consent. The study was performed according to the Declaration of Helsinki and approved by the local ethics committee on September 23, 2013.
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