Science behind Exercise:

01 ​

Associations of Resistance Exercise with Cardiovascular Disease
Morbidity and Mortality

Link to study
Conclusion: Even one time or less than 1 hour per week of resistance exercise, independent of aerobic exercise, is associated with reduced risks of cardiovascular disease and all-cause mortality. 
Note from Enja: The sample size of this study is impressive: 12,591 subjects!
​It demonstrates that not only aerobic exercise, but also resistance training decreases the risk of cardiovascular disease.

02​

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial.

Link to full study
Conclusion: The LIFTMOR trial is the first to show that a brief, supervised, twice‐weekly high intensity resistance and impact exercise intervention was efficacious and superior to previous programs for enhancing bone at clinically relevant sites, as well as stature and functional performance of relevance to falls in postmenopausal women with low to very low bone mass.
Note from Enja: This remarkable study administered barbell training to 49 women with low and very low bone mass. The women performed only 4 exercises: a barbell back squat, barbell overhead press, barbell deadlift and jumping chin ups with drop landings. Please note the average age of these women was 65!
Remarkable are the incredible results of the women that participated in this program: all of them demonstrated a significant increase in bone mass!

03​

Resistance Training for Older Adults -
Position Statement From the National Strength and Conditioning Association

Link to full study
Conclusion: As presented in this Position Statement, current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. ​

04​

How to breathe correctly

Link to article
Considerations inspired by Joseph Pilates and informed by PRI’s and Bill Hartman’s theories.
Author: Enja Schenck