Fitness

Asparagus extract shows synergistic effects with exercise for improved heart fitness

Published

11 months ago

June 4, 2025

Asparagus extract shows synergistic effects with exercise for improved heart fitness

Researchers in Thailand explored the effects of Asparagus officinalis supplementation alongside HIIT to investigate whether the two could work synergistically.

They reported that the combination “has the potential to improve cardiovascular and respiratory function and serve as a preventive strategy against cardiovascular and respiratory disorders in obese and overweight individuals.”

Botanical extract for cardiovascular health

High-intensity intermittent training (HIIT), which involves short bursts of intense exercise and recovery periods, has been found to improve muscle performance and cardiopulmonary fitness. However, little research has evaluated its impact on cardiovascular and pulmonary function in obese individuals, according to the researchers of the new study.

Ecdysteroids (arthropod steroid hormones) have demonstrated anabolic, fat-reducing, anti-inflammatory and cardioprotective properties, and 20-hydroxyecdysone (20E), which comes from Asparagus officinalis, has been shown to improve physical performance and muscle strength in healthy populations.

Previous studies have found that 20E supplementation reduced body weight, fat, cholesterol and inflammation, and improved muscle strength and bone health in obese individuals. However, the researchers noted that no previous studies have explored the combined effects of HIIT and 20E supplementation on cardiovascular and pulmonary function in obese and overweight individuals.

Learn more at the Active Nutrition Summit

From June 23-25, industry leaders, researchers and innovators will gather in Vienna, Austria, for three days of cutting-edge insights, dynamic discussions and engaging networking opportunities.

The three-day summit will offer a one-stop shop for the latest must-have insights in the world of active nutrition and will cover the state of the market, essential insights on marketing, regulation and social media, mind health, personalization, the female athlete and many more topics. Take a look at our program to learn more.

Study details

The researchers recruited 72 obese and overweight male and female participants between the ages of 18 and 30 with a BMI over 22.9 kg/m². They were randomized into four groups: the control group, the HIIT group, the AOE (A. officinalis extract) group which received 1.71 mg/kg/day, and the combined HIIT and AOE group. The HIIT Program consisted of three sessions a week, and participants in the AOE and HIIT and AOE groups received capsules and logged their intake twice daily via an app.

The researchers assessed heart rate (HR), HR variability, endothelial function, blood pressure (BP), BP variability, pulmonary function and volume, respiratory muscle strength, chest expansion and body composition at the beginning of the trial and 12 weeks post-intervention.

Results indicated that combining HIIT with 20E supplementation improved heart rate variability, endothelial function andexpiratory muscle strength after 12 weeks, which in turn was found to benefit lung function and exhalation.

While the 20E group did not experience any significant changes, the researchers suggested that 20E can support molecular pathways related to protein synthesis, inflammation reduction and cardiovascular protection. These effects were more pronounced in the HIIT and AOE group, where the systems activated by the exercise potentially allowed 20E to further improve muscle remodeling, vascular function and autonomic regulation.

The HIIT and AOE groups also showed increased blood flow and enhanced vascular responsiveness, and in comparison to the HIIT group, they showed improved vasodilation, allowing for increased blood flow to tissues. The 20E group did not display significant signs of improved endothelial function.

Resting blood pressure (BP) significantly decreased only in the HIIT group, however, the researchers noted that 20E appeared to reduce BP variability further when combined with HIIT, “suggesting a synergistic effect that may help reduce BP variability”.

“A 12-week HIIT program combined with A. officinalis extract supplementation improved HR variability indices, potentially lowering cardiovascular disease and atherosclerosis risk via increased endothelial function,” the researchers concluded.

“It also enhanced expiratory muscle strength, lower-chest wall expansion and, consequently, pulmonary function. The clinical implication is that utilizing HIIT in conjunction with supplementation with A. officinalis extract containing 20E at 1.71 ± 0.24 mg/kg/day daily for 12 weeks is safe and could be an option for individuals who are obese or overweight.”

They added that future research should assess blood lipid profiles, blood glucose levels and inflammatory markers in order to gain a better understanding of the mechanisms of action.

Source: Journal of Functional Morphology and Kinesiology. 2025, 10(2), 202. doi: https://doi.org/10.3390/jfmk10020202. “Effects of High-Intensity Intermittent Training Combined with Asparagus officinalis Extract Supplementation on Cardiovascular and Pulmonary Function Parameters in Obese and Overweight Individuals: A Randomized Control Trial”. Authors: Padkao, T. et al.

Related Topics:asparagus backgrounds bundle food green color healthy eating HEAP leaf vegetable pattern raw food Spring stack stem textured vegetable

Click to comment

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

1 hour ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

13 hours ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.

Fitness

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

Published

1 day ago

April 21, 2026

Press Room

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.

For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.

‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.

‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’

Why He Walked Away From Powerlifting

Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.

‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’

He also noted that his appetite was consistently high.

But the biggest drawback was time.

‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.

A Simpler Approach That Stuck

‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.

With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.

‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’

This style of training is known as AMRAP – as many reps (or rounds) as possible.

The Results

Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.

‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’

He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.

‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’

The Burpee Workouts

1/ 6-Count Burpees

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor (count 1)
Jump your feet back into a high plank (count 2)
Lower into the bottom of a push-up (count 3)
Push back up to plank (count 4)
Jump your feet forward to your hands (count 5)
Stand up straight (count 6)

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor
Jump your feet back into a high plank
Perform a push-up (chest to floor)
At the top, bring your right knee to your right elbow, then return
Perform another push-up
Bring your left knee to your left elbow, then return
Perform a third push-up
Jump your feet forward
Stand or jump to finish

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.