{"id":32553,"date":"2018-06-29T12:16:54","date_gmt":"2018-06-29T11:16:54","guid":{"rendered":"https:\/\/www.academiaclinicadragao.com\/uncategorized\/hallmarks-do-envelhecimento-os-beneficios-do-exercicio-fisico\/"},"modified":"2018-06-29T12:16:54","modified_gmt":"2018-06-29T11:16:54","slug":"hallmarks-do-envelhecimento-os-beneficios-do-exercicio-fisico","status":"publish","type":"post","link":"https:\/\/www.academiaclinicadragao.com\/en\/atividade-fisica\/hallmarks-do-envelhecimento-os-beneficios-do-exercicio-fisico\/","title":{"rendered":"Hallmarks of Aging - The Benefits of Physical Exercise"},"content":{"rendered":"<h2>Aging Hallmarks: The Benefits of Physical Exercise.<\/h2>\n<p>Alexandre Rebelo-Marques, Adriana de Sousa Lages, Renato Andrade, Carlos Fontes Ribeiro, Anabela Mota-Pinto, Francisco Carrilho, Jo\u00e3o Espregueira-Mendes<\/p>\n<p>We published this <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2018.00258\/full\">article<\/a> in the Journal Frontiers in Endocrinology<\/p>\n<hr \/>\n<p>Aging is a natural, complex, and inevitable process.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/www.academiaclinicadragao.com\/wp-content\/uploads\/2022\/03\/fendo-09-00258-g001-1.jpg\" width=\"343\" height=\"327\" \/><\/p>\n<p>Throughout life, the human being loses capabilities, becoming more and more fragile.<\/p>\n<p>Although genetics is a determining factor, a healthy lifestyle can mitigate this process.<br \/>\nThus, the <strong>physical exercise<\/strong> emerges as a <strong>safe and effective strategy<\/strong> in the fight against <strong>aging<\/strong>.<\/p>\n<p>In this sense, scientific evidence shows that <strong>physical activity<\/strong> has a role <strong>fundamental<\/strong> at <strong>counter<\/strong> all <strong>'<em>hallmarks<\/em>' of aging<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Table - <\/strong>General guidelines for the prescription of exercise in serious adults based on the most recent recommendations of the American College of Sports Medicine.<\/p>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>Type of exercise<\/strong><\/td>\n<td><strong>Frequency<\/strong><\/td>\n<td><strong>Intensity (0-10)<\/strong><\/td>\n<td><strong>Duration \/ Volume<\/strong><\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\">Aerobic exercise<\/td>\n<td>\u2a7e5 days\/week for moderate intensity;<\/td>\n<td>5-6<\/td>\n<td>30-60 min\/day in series of at least 10 min each for a total of 150\/300 min\/week<\/td>\n<\/tr>\n<tr>\n<td>\u2a7e3 days\/week for vigorous intensity;<\/td>\n<td>7-8<\/td>\n<td>20-30 min\/day for a total of 75-100 min\/week<\/td>\n<\/tr>\n<tr>\n<td>3-5 days\/week for moderate and vigorous intensity combination.<\/td>\n<td>5-8<\/td>\n<td>Combination of the above two<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\">Muscle strengthening<\/td>\n<td rowspan=\"2\">\u2a7e2 days\/week<\/td>\n<td>Start with light intensity (40-50% of 1RM)<\/td>\n<td rowspan=\"2\">8-10 exercises involving the major muscle groups with a series of 10-15 repetitions each<\/td>\n<\/tr>\n<tr>\n<td>Progress to moderate (60-70% of 1RM)<\/td>\n<\/tr>\n<tr>\n<td>Flexibility<\/td>\n<td>\u2a7e2 days\/week<\/td>\n<td>Until tightness or slight discomfort<\/td>\n<td>Hold for 30-60 seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>We invite our readers to be present at <a href=\"https:\/\/www.academiaclinicadragao.com\/jornadas-saude-atlantica\/\"><strong>V Atlantic Health Conference<\/strong><\/a> in which we will discuss the role of <strong>Sports Rehabilitation, Physical Activity and Nutrition.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0ALTMETRICS\u00a0<\/strong><\/p>\n<p><script type=\"text\/javascript\" src=\"https:\/\/d1bxh8uas1mnw7.cloudfront.net\/assets\/embed.js\"><\/script><\/p>\n<div class=\"altmetric-embed\" data-badge-type=\"donut\" data-altmetric-id=\"42616804\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Aging Hallmarks: The Benefits of Physical Exercise. Alexandre Rebelo-Marques,Adriana De Sousa Lages,Renato Andrade,Carlos Fontes Ribeiro,Anabela Mota-Pinto,Francisco Carrilho, Jo\u00e3o Espregueira-Mendes We publish<\/p>","protected":false},"author":1,"featured_media":32555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33,35],"tags":[34,36,37],"_links":{"self":[{"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/posts\/32553"}],"collection":[{"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/comments?post=32553"}],"version-history":[{"count":0,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/posts\/32553\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/media\/32555"}],"wp:attachment":[{"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/media?parent=32553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/categories?post=32553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.academiaclinicadragao.com\/en\/wp-json\/wp\/v2\/tags?post=32553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}