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Proteomic fitness scores revolutionize disease prediction and personalized exercise plans

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Proteomic fitness scores revolutionize disease prediction and personalized exercise plans

A study published in Nature Medicine journal describes how proteomic scores of cardiorespiratory fitness can help predict disease risk as well as all-cause and disease-specific mortality risks beyond genetic risk scores.

Study Design: We developed and validated a circulating proteomic signature of CRF across four cohorts and various exercise modalities. In the UKB, we examined the relationship a proteomic CRF signature with a broad range of clinical endpoints and examined its interaction with polygenic risk. In HERITAGE, we examined the association of the proteomic CRF signature with response to exercise training and correlated changes in signature with changes in CRF. NAFLD, nonalcoholic fatty liver disease. Proteomic analysis of cardiorespiratory fitness for prediction of mortality and multisystem disease risks

Background

Cardiorespiratory fitness (CRF) is a useful prognostic marker of improved health, quality of life, and longevity. Assessing CRF in clinical settings is an effective approach to stratifying disease risk and promoting health.

However, the widespread use of CRF for clinical decision-making is restricted by some factors, including lack of availability and reproducibility of tests and high expenses. Training-responsive biomarkers of CRF is an alternative approach that may address these limitations and enable the identification of pharmacological targets that mimic the effects of exercise.

Exercise induces multiple changes in the metabolic state, which is depicted by changes in blood levels of metabolites associated with CRF. These molecular surrogates of CRF and training responses are associated with clinical prognosis.

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In this study, scientists have established, validated, and characterized a proteomic signature of CRF by linking proteomic profiles to CRF in 14,145 individuals across four international cohorts with diverse CRF assessment methods.

They have used data from 22,000 individuals from the UK Biobank to determine the association of the proteomic signature of CRF with a broad range of clinical outcomes (death, cardiovascular, metabolic, malignancy, neurological) and examine its interaction with genetic risk score.

Furthermore, they have used the Health, Risk Factors, Exercise Training, and Genetics (HERITAGE) family study data to evaluate the impact of a 20-week exercise training program on the proteomic signature of CRF.

Proteomic CRF score  

The scientists developed a proteomic CRF score in the Coronary Artery Risk Development in Young Adults (CARDIA) study derivation dataset using exercise treadmill test time as the CRF measure. They further validated the proteomic CRF score across approximately 12,500 participants from four international cohorts. 

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They observed mechanistically reasonable directionality for proteins involved in innate immunity and inflammation, atherosclerosis, neuronal survival and growth, cell physiology, oxidative stress, energy expenditure, and substrate fuel utilization, adiposity, peripheral muscle responses to exercise, and autophagy.

Association between proteomic CRF score and clinical outcomes

The scientists analyzed proteomic profiles and survival data of 21,988 participants from the UK Biobank and observed a significant inverse association between proteomic CRF score and risk of all-cause mortality and disease-specific mortality.

They observed the proteomic CRF score’s consistent and robust protective effect on cardiovascular, metabolic, and neurological outcomes. They found that the proteomic CRF score improves risk prediction beyond standard clinical risk factors, with improved risk reclassification and discrimination.  

By analyzing the interaction between the proteomic CRF score and genetic risk score of common diseases, they observed a significant additive effect between the proteomic CRF score and each genetic risk score on the corresponding disease outcome. The highest disease risk was observed in participants with the lowest proteomic CRF score and a high genetic risk score.

Impact of exercise on proteomic CRF score

The scientists observed an increase in the proteomic CRF score following a 20-week exercise training program. This change was associated with an alteration in peak oxygen consumption, independent of age, sex, race, body mass index (BMI), pre-training peak oxygen consumption, and pre-training proteomic CRF score.

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Specifically, they observed that a higher proteomic CRF score is associated with greater peak oxygen consumption with training, independent of age, sex, and race. However, this association was not sustained after adjusting for BMI.

Furthermore, they observed that the proteomic CRF score components that exhibited significant post-training changes are correlated with a range of metabolic, vascular, and myocardial phenotypes.

Many of these components (proteins) were correlated with adiposity reduction, lipid metabolism, bone morphogenic pathway regulation, and ischemia-reperfusion injury management.

Study significance

The study describes the development of a circulating proteomic signature of CRF using a treadmill exercise test that showed a consistent relation across sub-maximal treadmill exams in 10,320 UK residents and maximal cardiopulmonary exercise exams in 1,587 US residents.

The proteomic signature of CRF exhibits robust and independent associations with a range of metabolic, cardiovascular, and neurological clinical outcomes. These associations seem to be additive to the genetic risk of corresponding diseases. This highlights the utility of proteomic CRF signature for multiomic evaluation of disease and mortality risks.

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The study also highlights the dynamicity of proteomic CRF score following a 20-week exercise training program and an association between training-related changes in the score and peak oxygen consumption. This highlights the utility of proteomic CRF score for personalization of exercise recommendations.

Fitness

8News tries Pilates exercises for Fitness Friday

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8News tries Pilates exercises for Fitness Friday

RICHMOND, Va. (WRIC) — 8News got a visit from two special guests Friday to learn about the benefits of Pilates and try out some beginner moves.

8News anchors Autumn Childress and Delaney Hall were joined by Laura Mae Harper and Angie Madison with Point and Flex Pilates. The studio, which opened on Sept. 3 last year, offers a variety of classes, ranging from beginner to intermediate and advanced.

“We went through years of teaching at other places and developed this beautiful studio for them and this community, and we’re super excited about it,” Harper said.

For more information, visit Point and Flex Pilates.

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The Best Fitness Trackers for Your Lifestyle, Workouts, and Goals

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The Best Fitness Trackers for Your Lifestyle, Workouts, and Goals

Like every piece of gear you wear on your body day in and day out, fitness trackers are incredibly personal. The right tracker for you should be comfortable, accurate, and tailored to your lifestyle, including your preferred workouts and health goals. Do you bike, row, or strength train? Do you run on trails for hours at a time, or do you just want a reminder to stand up every hour? Do you want to wear it on your wrist or your finger, or tuck it into your sports bra?

No matter what your needs are, there’s never been a better time to find a powerful, sophisticated tool to help optimize your workouts or jump-start your routine. We test dozens of fitness trackers every year while running, climbing, hiking, or just doing workout videos on our iPads at night, to bring you these picks.

Our top choice for most people is the Garmin Vivoactive 6 ($300), which works well with Android and iOS, but we also vouch for the latest Oura Ring 5 ($399) and the budget-friendly Google Fitbit Air ($100). For more wearables, check out our guides to the Best Smartwatches, Best Smart Rings, and Best Sleep Trackers.

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Best Fitness Tracker Overall

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Garmin makes some of the most accurate fitness trackers on the market, and the Vivoactive 6 is the best midrange option for most people. It strikes a solid balance between smartwatch features and fitness tracking, with support for both iPhone and Android users.

Why WIRED recommends: The Vivoactive 6 is accurate, comfortable, and packed with useful wellness features without feeling overwhelming. It uses Garmin’s proprietary algorithms to power features like Morning Report and Body Battery, which provide daily insights into your sleep, recovery, and readiness. It also has built-in satellite connectivity and GPS, so you can track outdoor workouts without bringing your phone along. There’s also incident detection, which alerts emergency contacts if it detects a serious fall.

Garmin’s biggest advantage remains its free Connect platform, which enables health and fitness tracking without requiring a subscription. The company also continues to add new software features through regular updates without putting them behind a paywall.

The trade-offs: Garmin launched Connect+, a $70-per-year subscription with extras like live tracking and access to Garmin’s AI-powered Active Intelligence. Former editor Adrienne So doesn’t think most people need it, but it’s worth noting if you’re looking for a completely subscription-free experience. The Vivoactive 6 may also feel like overkill for casual users who only want basic activity and sleep tracking.

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Why this unexpected exercise is most effective for building arm muscle in your 50s – and how to do it properly

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Why this unexpected exercise is most effective for building arm muscle in your 50s – and how to do it properly

When it comes to building strong, defined arms, traditional fitness advice will usually point you toward endless sets of bicep curls and tricep extensions. But according to Dr Stacy Sims, a leading women’s exercise physiologist specialising in perimenopause and menopause, isolation movements like these aren’t necessarily the most effective. Instead, she advocates for one functional compound movement: the farmer’s carry.

Speaking on podcast A Life of Greatness, when host Sarah Grynberg asks how to get arm muscles like Dr Sims, the 51-year-old explained: ‘In order to get shoulders like this, heavy farmer’s carries. I’ve been travelling so much this year, and I haven’t been in the gym being consistent with all the push presses and Olympic lifts that I love to do, but what I have been consistent in doing is heavy farmer’s carries.

‘It’s good for grip strength, learning how to walk properly, core strength, shoulders – so if there’s one move everyone should do, it’s heavy farmer’s carries.’

The magic of the move lies in its ability to engage your biceps, triceps, shoulders, forearms and hands all at once. And because your arms are working continuously to stabilise heavy loads against gravity, the exercise activates the deep muscle fibres that don’t fire up as efficiently in single-joint arm movements, like bicep curls. Here’s how to do it with proper form, plus how heavy to lift and a workout to try, straight from Dr Sims.

How to do a farmer’s carry

  1. Standing with feet hip-width apart and weights at the outside of the ankles, hinge your hips back and bend the knees, keeping your back flat.
  2. Tighten up your lower back and abdominals before reaching down to grab the weights.
  3. After gripping the weights, begin to stand tall by driving your heels into the ground, maintaining a tight form. Once you reach full standing position, tighten your armpits and make sure your shoulders are pulled back to activate the muscles in the rotator cuff area.
  4. Finally, begin to take small steps forward, maintaining a strong grip and form. If you’re returning in opposite direction, set the weights down, turn around, and then grab the weights again before walking in the opposite direction.

Set/reps for results: Aim for three sets. Try timing your farmer’s carry for 25 to 30 seconds or go for 10 steps forward and back.

Form tips: Start out with a light weight to ensure you don’t end up leaning too far forward or towards one side. Make sure to keep your back straight for safety. When it comes to moving, small strides will do. They’ll keep you balanced as you increase your weights.

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How heavy to lift

As for what “heavy” means to Dr Sims, she says: ‘How many people have heard that you should be able to farmer carry 75% of your body weight for a minute? That is made up from bro science. It’s a good metric but there’s no science behind it. So, a heavy farmer’s carry is you have two very heavy dumbbells by your side and you’re walking back and forth.’

Here’s a weight guide to follow:

  • Beginners: 2x 4-6kg
  • Intermediate: 2x 8-12kg
  • Advanced: 2x 12-20kg
Image no longer available

Farmer’s carry workout

Dr Sims shares a descending ladder workout to try.

  • 500m ski
  • 500m heavy farmer’s carry
  • 400m ski
  • 400m heavy farmer’s carry
  • 300m ski
  • 300m heavy farmer’s carry
  • 200m ski
  • 200m heavy farmer’s carry
  • 100m ski
  • 100m heavy farmer’s carry

‘If you really have anything left in the tank after this workout, you go back up in 100m,’ she adds.


womens health magazine cover featuring a fitness theme

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

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Headshot of Bridie Wilkins

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

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Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.   

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