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.

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.

Provided by Prince William County Parks and Recreation

Prince William County Parks and Recreation is proud to offer a variety of programs and activities for people of all ages and abilities. While National Senior Health & Fitness Day is celebrated in May, any time is the perfect time to explore the various health and fitness programs Parks and Recreation offers to help keep you motivated and moving, no matter your age.

Aquabilities

In this popular program led by a Certified Personal Trainer you will learn how to exercise without straining your joints and muscles. Gentle exercises in warm water help increase flexibility, joint range of motion, and muscle strength while reducing pain and stiffness. Held at Chinn Aquatics & Fitness Center. Spots are filling up fast! Register today.

Take a Walk with a Doc

Walking truly is the best medicine. The Walk with a Doc series brings people together for a common purpose—taking steps toward a healthier lifestyle. Each Walk with a Doc event is led by a healthcare provider who spends a few minutes talking about a relevant health topic. The walks are also an incredible opportunity for community members to connect, learn from each other, and celebrate both similarities and differences. Walks meet at the front desk. No rain dates are available. Program is free but registration is required. Dates throughout the summer are available. Walks take place at Chinn Aquatics & Fitness Center.

Tai Chi

Tai Chi is an ancient Chinese martial art and exercise system that combines slow, flowing movements, controlled breathing, and meditation. It’s known for its health benefits, including improved balance, flexibility, and cardiovascular function, as well as stress reduction and pain relief.  Come explore its many benefits in a non-competitive and supportive atmosphere that is challenging and enjoyable. Beginners and all levels are welcome! For those first-timers who want to see what Tai Chi is all about, you’re welcome to join the class at no cost on the last SCHEDULED Thursday of each month. Register today. Held at Chinn Aquatics & Fitness Center.

Pilates 

If you’ve ever wanted to try Pilates, now is your chance! The Pilates Reformer Foundations classes at Sharron Baucom Dale City Recreation Center are perfect for students new to the practice or who have been practicing Pilates for less than a year. The class goal is to improve, maintain, or restore physical function. Sessions include mobility work, stretching, and strengthening exercises. These classes will help you improve your posture, core strength, flexibility, and a highlighted focus on improving balance, which is an important part of overall health as we age. Pilates mat and gentle Pilates reformer classes are also offered. Check out all available dates and registration details here.

Yoga

There are so many benefits that come from practicing yoga. From improving strength, posture, balance and flexibility, to easing back pain or other chronic pain and even helping to reduce stress levels, the benefits are numerous. Come to one of the upcoming yoga classes outdoors at Neabsco Creek Boardwalk. For more details and to register, click here.

Looking for something else? Check out the summer issue of Leisure magazine for even more health and fitness programs. Also, be sure to download the RecMapper app. From parks and facilities to events and programs, this is your on-the-go guide to fun! Learn more here.

You may have heard your gym buddy, a co-worker or family member talking about taking a supplement called creatine. It is a billion-dollar supplement that is exploding in popularity, but should you take it?

Grand View Research expects sales of creatine to explode to over $4 billion at the end of the decade. Sales have more than doubled in the last five years.

“There’s a number of things that I think are pushing creatine,” said Michael Rivas, dietitian and specialist in sports dietetics with the University of Maryland Medical Center.

Creatine is something your body is creating and naturally storing, according to Rivas.

“When you are supplementing it, all you’re doing is encouraging the body to store more of it,” Rivas said.

Creatine gives muscles extra energy, including your brain. Traditionally, supplements allow athletes the ability to do more exercise and add lean muscle mass.

Popularity of the supplement, specifically creatine monohydrate, has grown outside the gym because of new studies that show its benefits.

“We are testing creatine for everything from, you know, the sports performance as we were before, to cognitive benefit. I’ve actually seen a couple studies lately for creatine and menopause as well,” Rivas said. “We’re looking toward creatine either delaying or helping with Alzheimer’s and cognitive decline.”

Many of these studies showing the cognitive benefits of creatine are early and based on relatively small samples, but Rivas hopes in the next decade definitive research will emerge touting its benefits

Is it safe for you to take?

“For your average individual with healthy kidney function, perfectly fine,” Rivas said.

Talk to your doctor about a recommended dose.

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