12/6/2023 0 Comments On bed rest![]() If used as a form of high intensity interval training, jumps can also be used to counteract cardiovascular deconditioning, as recent studies have shown that high-intensity interval training has similar beneficial effects on maximum oxygen uptake capacity and cardiovascular health as traditional high-volume, moderate-intensity aerobic training 16. In addition, jump training has repeatedly been shown to increase leg muscle strength 15. ![]() One type of exercise that has the potential to fulfil these criteria is jumping: jumping is a high-intensity, low-volume type of training that does not require much time, yet, reactive jumping induces high strain and strain rates 12, which have been suggested to be key determinants for bone strength 13, 14. ![]() ![]() This might be one of the reasons that despite overwhelming evidence for the beneficial effects of exercise, adherence in the general population to the recommendations outlined above is very low 11.Ĭonsequently, one possible remedy would be a training program that counteracts many of the deconditioning effects at once and does not require much time. It is evident that it would require considerable time and a multitude of training devices to follow all these recommendations. The most common recommendation against cardiovascular deconditioning (concerning primarily maximal oxygen uptake capacity, heart rate, blood pressure, and atherogenic risk factors) is moderate-intensity aerobic exercise for at least 3 times per week with a total duration of several hours against losses in muscle mass, strength and power, resistance training for at least 2 times per week to prevent osteoporosis, high-impact exercise such as running or jumping 10. Of course, not every type of exercise is suitable. To counteract this deconditioning problem, regular physical exercise is a logical remedy, and its efficacy has been demonstrated time and again 10. The lower extremities seem to be predominantly affected, which is consistent with the fact that the lower extremities bear most of the body weight and will therefore be most affected by reduced weight-bearing activity 9. This deconditioning due to a lack of adequate loading can be observed in different scenarios: it is a problem for astronauts whose bodies are no longer subjected to gravitational loading 7, it is also true for elderly, especially if ill and bed-ridden 8, and becomes an increasing problem in modern societies with a predominantly sedentary lifestyle 2. It has also been established that it can lead to decreased mobility, reduced capacity for activities of daily living, impaired quality of living, falls and fractures 6. Physical inactivity can have strong deconditioning effects on the human body, in particular on bones, muscles and the cardiovascular system 1, 2, in severe cases even leading to osteoporosis 3, sarcopenia 4 and cardiovascular diseases 5. Consequently, we recommend jump training as a very time-efficient and effective type of exercise for astronauts on long-term space missions, the elderly and sedentary populations in general. The jump training group showed no significant changes with respect to these indicators of musculoskeletal and cardiovascular health after 60 days of bed rest, whereas the control group exhibited substantial losses: up to −2.6% in tibial bone mineral content and density, −5% in leg lean mass, −40% in maximal knee extension torque and −29% in peak oxygen uptake. In this randomized controlled study with 23 healthy participants, we established that a short, intensive jump training program can prevent the large musculoskeletal and cardiovascular deconditioning effects caused by two months of physical inactivity during bed rest, particularly the loss of bone mineral mass and density, lean muscle mass, maximal leg strength and peak oxygen uptake. Regular exercise would be a logical remedy, but the generally recommended high-volume endurance and strength training programs require a lot of time and equipment. It can lead to impaired quality of life, loss of autonomy, falls and fractures. Physical inactivity leads to a deconditioning of the skeletal, neuromuscular and cardiovascular system.
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