Fitness
Why jump training is ‘the most effective form of longevity training for women’ – and how to do it right
As you age, you might think low-impact exercise is the safest route for long-term health. But according to leading physiologist Dr Stacy Sims, this mindset could be holding women back. In fact, incorporating impact-based training – specifically, jump training – could be the key to building strength, resilience, and longevity well into later life.
‘If you’re looking at what you want to do when you’re 80 or 90, you want to be independently living, you want to have good proprioception, balance, you want to have good bones, and you want to be strong,’ says Dr Sims. ‘This is where you should look at ten minutes, three times a week of jump training. We have to turn our brains away from everything that’s been predicated before to this point.’
Her advice comes on neuroscientist Andrew Huberman’s podcast, Huberman Lab, in which he says: ‘One of the most common questions I get is what is the most efficient way for a woman older than 50 to train for the maximum healthspan and lifespan benefits.’
On Instagram, Dr Sims writes: ‘Jump training and plyometric exercises involve explosive movements, such as jumping, hopping, and bounding, that help to improve muscle power, speed, and agility. Women often look aghast when they see that I put plyometric training front and centre in my “Menopause for Athletes” programming. We’ve been taught that we should be taking it down a notch when we get older, not turning it up. But that is just not true. Women of all ages benefit from including plyometrics in their training.’
It makes sense that the older you get, the more apprehensive you feel about impact training like plyometrics (another name for jump training), but Dr Sims is adamant you’re missing out on some big benefits. Here’s how to do it.
What is jump training?
Dr Sims explains: ‘[Jump training] isn’t your landing softly on your knees, this is like impact in the skeletal system. A colleague and a friend of mine Tracy Kissel did a PHD and post research on this, and is developing an app on it to show women how to jump to improve bone mineral density. Over the course of four months of this, women have gone from being osteopenic to normal bone density, so it’s a different type of stress. It’s ideal if your concern is decreasing bone density – which a lot of women do have as a concern because they lose about one third of their bone mass at the onset of menopause.
‘If you don’t do something as an intervention – so we see a lot of women are like, “Oh I’m going to go on menopause hormone therapy to stop bone loss.” Yeah, this can be a treatment, but I always look at an external stress that we can put on the body that is going to invoke change without pharmaceuticals – so, jump training.
Jump training benefits
‘And just to drive home that point about all ages: a systematic research review of the recent literature on plyometrics and older adults aged 58 to 79 reported that plyometrics often improved muscular strength, bone health, body composition, posture, and physical performance. None of the studies reported increased injuries or other adverse events from plyometric exercises among participants. The researchers concluded, “Plyometric training is a feasible and safe training option with potential for improving various performance, functional, and health-related outcomes in older persons.”‘
Jump training exercises – and how to get started
‘Plyometric exercises involve explosive, high-intensity movements, so it’s important to do them correctly to do them safely.
‘Let me also be clear that, unless you’ve already been engaged in some form of plyometric training, I’m not going to recommend that you start doing lots of bounding or jumping right out of the gate. You need to build up to it and establish good form. And always warm up beforehand so your muscles and connective tissues are ready to go.
‘To get the form down and condition your connective tissues to start jumping, you can start by simply bouncing up onto your toes and dropping into a squat. Start by standing with your legs hip to shoulder-width apart, feet flat on the floor. Bend your knees slightly and immediately straighten them again, bouncing up onto your tiptoes. Pause, then lower back down, dropping into a full squat, making sure that your knees track over your feet and don’t cave in. That will be your landing position when you start jumping.
Bounding is an effective form of jump training
‘Once you’re comfortable there you can do a depth drop, or reverse plyo drop. This is where, instead of jumping up onto a box or step, you start on a raised platform and step off to land on the ground. To do it, start on a step or box about 12 inches off the floor. Step off and land softly, immediately dropping into a squat position, again, keeping your knees straight ahead and not caving in toward each other. You can do 3 to 4 sets of 4 to 6 drops.
‘As you get comfortable absorbing the force of landing, you can start on the floor and do squat jumps. Stand with your feet wider than shoulder-width, feet turned out a little. Extend your arms straight in front of you. Squat down until your butt drops below knee level. Quickly extend your legs and jump into the air. Land softly, immediately dropping into another squat. Repeat 3 to 4 sets of 4 to 6 jumps, working your way up to one to two sets of 8 to 10 jumps. (Burpees are also a good way to sneak in squat jumps!)’
Once you’ve built up a solid and safe foundation, Dr Sims advises including the following exercises:
- Squat jumps
- Jump lunges
- Burpees
- Box jumps
- Tuck jumps
- Broad jumps
- Plyo push-ups
Forms of training to practice alongside jump training
‘Jump training, heavy resistance training and sprint interval training are the three key things from a training standpoint,’ Dr Sims says.
Heavy resistance training
Heavy weight lifting should be reserved for compound lifts (using multiple muscle groups at once) to avoid injury, says Dr Sims
On Instagram, Dr Sims explains how to do heavy resistance training:
- How many reps to go for: ‘Heavy lifting is defined as lifting 6 reps or less with as much weight as possible. It’s obviously not something that you jump straight into without building up to it, especially if you’re new to resistance training.
- Best exercises to lift heavy: ‘A little goes a long way! You should not be lifting heavy for every single exercise. Instead, you want to reserve lifting heavy sh*t (LHS) for big, compound lifts like squats, deadlifts, and chest presses, which spread the load across multiple large muscles. That way you’re not overstressing any single muscle or joint.
- Safety tips: ‘Safety is paramount here. Make sure you get expert instruction on load and technique. If you are new to lifting, book a few sessions with a trainer to learn proper technique and nail that down before adding weight.
- How to progress with reps and sets: ‘LHS will not happen overnight. It can take months to build up to heavy loads if you are new. Expect to start with more moderate loads, lifting 2-3 sets of 8-15 reps to build a foundation and muscular endurance.
- When to increase the weight you’re lifting: ‘After four to six weeks, you can bring the weight up and the repetitions down, so you’re lifting 5 sets of 5 reps. When that becomes comfortable, you can aim for 4 to 6 sets of 3-5 reps.’
Sprint interval training
Sprint interval training (SIT) can enhance the benefits of jump training by boosting your metabolism
- Benefits of sprint interval training: ‘For menopausal women, high-intensity sprint interval training sessions can provide the metabolic stimulus to trigger the performance-boosting body composition changes that our hormones helped us achieve in our premenopausal years. One of the biggest benefits of SIT training is improvement in body composition (and cardiovascular health). SIT training increases lean muscle mass and reduces fat mass in a relatively short period of time. In a 2019 study published in Medicine & Science in Sports & Exercise, researchers had a group of postmenopausal women, ages 47 to 59, perform 20-minute bouts of SIT – alternating eight seconds of sprinting on a stationary bike at about 85% of their maximum heart rate with 12 seconds of easy pedaling – three times a week for eight weeks. By the study’s end, the women had lost fat, regained lean muscle mass, and improved their aerobic fitness by 12% after what amounted to only eight hours of exercise over eight weeks.
- Heart rate zone to aim for: ‘The key here is INTENSITY. In high-intensity interval training, alternating short bursts of hard exercise are followed by relatively short recovery periods. So, if you’re using heart rate as a guide, anything that sends your heart rate above about 85% of your maximum is high intensity. When you reach your menopausal years, it’s very important to incorporate the shortest, sharpest form of HIIT: sprint interval training.
- Duration of sprint intervals to aim for: ‘As the term indicates, SIT sessions include super-short, 10- to 30-second sprint-style efforts. They are extremely beneficial for both peri- and postmenopausal women.
Nutrition tips for women over 50
‘From a nutrition standpoint, protein is so important. When you start telling women they need to look at around 1-1.1g per lb which is around 2-2.3g per kg per day, they’re like, “Whoa, that’s a lot of protein!” It is, because you haven’t been conditioned to eat it. It doesn’t all have to be animal products; you can also look at all the different beans.
‘In order to build the muscle and to keep the body composition in a state that we want it to keep going for longevity, those are the big rocks: sprint interval training, heavy resistance training, jump training and protein.’
As Women’s Health UK’s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.
Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase 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.
I have a strange question, but stay with me: Have you ever thought about how long you can run without breathing through your mouth? In a dark basement in central London I recently discovered that, for me, the answer is: Not for very long.
Apparently, that means my VO2 max, or ability to send oxygenated blood to my muscles, and how well my muscles can use that oxygen during intense exercise, is quite low.
Translation: I’m unfit.
I do low-impact strength training like yoga and pilates most days, but no cardio. I’ve tried to get into running, but it never sticks, and I find cardio machines boring.
I learned specifically how bad I am at cardio at V02:MAXED, a new class at London’s GymBox. I knew one session wouldn’t transform my health, but I was interested to try the first class I’d seen marketed around VO2 max.
I wondered if exercising with a specific goal might motivate me to finally form a cardio habit, and if the class — and the nose strips we had to wear while working out — was just a fad.
Once the preserve of high-level athletes, in recent years, VO2 max has become a buzzy measure of cardiovascular fitness among runners, fitness competition enthusiasts, and health optimization bros. People are obsessed with it because it’s said to be a strong predictor of longevity.
As I’m not an endurance athlete, my low score may not seem like a big deal, but having a high VO2 max is linked to a longer life, and a reduced risk of conditions including cardiovascular disease, cancer, and diabetes.
I don’t care that I can’t run five kilometers in under 30 minutes, but I do care about staying active and healthy as I age.
To increase your VO2 max, you have to do a mixture of shorter high-intensity and longer, easier workouts. VO2:Maxed is a 16-week course where clients train at a range of intensities. The class I did was the fourth in the series.
Feeling nervous about entering a gym that uses the words “gnarly,” “sadistic,” and “savage” to describe some of its classes, I descended the staircase from the reception area to the dimly lit bodybuilder’s playground below with trepidation.
Kim Schewitz
We had to breathe through our noses for as long as possible
In the 50-minute class, we repeated three-minute sets on a stroke machine (ski or rower) and a cycle machine (bike or treadmill), with 45-second breaks in between. I used a ski machine and an assault bike.
What made the class unique was the breathwork. Our instructor, Firas Iskandarani, a Hyrox and Crossfit coach, explained that we should aim to breathe through our noses for most of the class. He called this type of breathing “gear one,” and breathing in through the nose and out through the mouth “gear two.”
Related stories
Business Insider tells the innovative stories you want to know
Business Insider tells the innovative stories you want to know
We were told to note when we had to “switch gears.” Iskandarani said this should happen after around 90-seconds to two-minutes, but I struggled to get to one minute.
As a rough guide, the longer you can stay in gear one, the higher your VO2 max is likely to be, he said. The idea is that, over time, you will need to switch gears less quickly, which indicates your aerobic capacity has increased.
About halfway through the class, we were given nasal strips to stick on the fleshy part of our noses, and encouraged to notice if it helped us stay in gear one for longer.
It’s thought that widening the nasal canal could help to increase endurance by allowing more air through the nose. But one 2020 meta-analysis published in the European Archives of Oto-Rhino-Laryngology found that wearing a nasal strip while exercising didn’t improve VO2 Max or heart rate. Still, lots of runners and athletes swear by them, like the elite tennis player Carlos Alcaraz, who wears them during his matches.
I felt that the nasal strip helped a little, but it kept peeling off as my nose got sweaty.
Breathing through your nose while exercising is thought to help you stay in Zone 2
Nasal breathing is not directly linked to improving VO2 max, but is thought to help the body use oxygen more efficiently.
It also encourages you to stay in Zone 2, or at 60-70% of your maximum heart rate, while you’re exercising. Your muscles have more access to oxygen in Zone 2, making it an effective way to increase aerobic endurance.
Once you enter Zone 3, 70% to 80% of your max heart rate, you’re moving at an intensity that’s too much for the available oxygen supply, which causes you to get out of breath.
Breathing through my nose and doing cardio at the same time was hard
I found there was a lot to remember and focus on in this class: not only understanding the different gears, but trying to stay in gear one while checking the clock to see when I started mouth breathing.
All of this mental arithmetic was required on top of the three-minute sets of cardio, which, I think is fair to say, is a long time. My mind kept wandering and I kept accidentally mouth breathing before I’d actually reached my threshold.
It was also tricky to go at a slow enough pace to stay in gear one for even a minute. After about thirty seconds I started to lose my breath. I suppose that tells me I have some work to do in this area.
That being said, I wasn’t huffing and puffing or red in the face afterwards like I usually am after a 35-minute run. But my arms did get very tired from pulling the ropes on the ski machine and moving the handles on the assault bike back and forth.
Kim Schewitz
A structured class made working on my cardio feel more achievable
If I did this class again I would pace myself better so that I wouldn’t get out of breath so quickly. But I think for a cardio beginner like me, it was a little too technical and advanced.
Iskandarani said that part of the demand for the class came from Hyrox fans and CrossFitters, who are already pretty fit and looking to increase their endurance for competitions.
But I found doing cardio in such a structured way and with a group of people much more fun and motivating than doing it alone. Going forward, I think I’ll stick to cardio classes rather than running every once in a while, getting bored, and trying again when enough time has passed for me to forget how arduous I found it.
By focusing on my breath, it became apparent that my cardiovascular fitness is lower than I’d like, and I’m only 28. I wondered how it would inevitably deteriorate over time, and if I’m struggling to get through a class like this now, it’s only going to get harder when I’m in my 50s, let alone 80s.
As for the VO2 max workout, I don’t think it was the right cardio class for me, but it’s motivated me to continue my search. Anyone for Zumba?
Last Updated:
Recent research has shown how regular exercise and movement can play a role in reducing cancer risk. An expert decodes how physical activity can greatly help cancer patients.
Aerobic exercise and strength training aid cancer prevention and recovery.
In the evolving world of cancer care, exercise is emerging as more than just a lifestyle choice – it’s becoming a pillar of prevention and recovery. While traditionally associated with weight control and cardiovascular health, regular physical activity is now backed by strong scientific evidence for its role in reducing cancer risk, improving treatment outcomes, and enhancing quality of life during and after therapy.
Dr. Devesh S Ballal, Consultant – Surgical Oncology & Robotic Surgery, Manipal Hospital Old Airport Road, Bengaluru, answers how exercise plays a role in cancer prevention.
How does regular physical activity impact cancer prevention, according to current research?
Dr Ballal said, “There are numerous trials that support the fact that exercise lowers the risk of cancer. Exercise reduces insulin resistance and inflammation, enhances immune surveillance, and helps control systemic inflammation – all of which play a role in cancer development.”
He added, “Obesity, aside from its known impact on heart health, is a significant risk factor for nearly 13 types of cancer, with particularly strong links to breast, uterine, and colorectal cancers. A large-scale study published in the British Journal of Sports Medicine, involving 85,000 individuals, revealed that regular physical activity can reduce cancer risk by up to 26%.”
Is there scientific evidence linking specific types of exercise to reduced cancer risk?
Dr Ballal said, “Aerobic exercise and strength training both contribute to cancer prevention and are also beneficial during treatment and recovery. The American Cancer Society recommends that adults aim for at least 300 minutes of moderate-intensity exercise per week. Additionally, recent research from Tata Memorial Hospital shows that yoga, especially for breast cancer patients, provides tangible physical and mental health benefits.”
How safe is it for patients to exercise during cancer treatment, like chemotherapy or radiation?
Contrary to popular belief, bed rest is rarely beneficial. Supervised exercise regimens are encouraged even during chemotherapy and radiation. Dr Ballal suggested, “While treatment-related fatigue may limit intensity, staying active helps preserve muscle mass, reduce fatigue, and improve overall well-being. Importantly, exercise plans should be customized to individual capacity and limitations to ensure safety and effectiveness.”
What role does physical activity play in improving long-term outcomes and survival rates?
Exercise is fast becoming a central component in long-term cancer care. Dr Ballal said, “A landmark study in the New England Journal of Medicine found that a structured exercise routine for patients recovering from colon cancer surgery and chemotherapy reduced the risk of recurrence by 28% and the risk of death by 37%. That’s a benefit comparable to chemotherapy, making movement a vital form of medicine in itself.”
Are there standard exercise guidelines for cancer patients or survivors?
Dr Ballal noted, “Yes. Guidelines from bodies like the American Cancer Society and the National Comprehensive Cancer Network (NCCN) offer practical frameworks for integrating exercise into recovery plans. The NCCN also outlines which patients may require medical clearance before beginning an exercise regimen. For example, individuals with osteoporosis should avoid high-impact activities due to fracture risk.”
Does exercise help reduce the side effects of cancer treatments, such as fatigue or neuropathy?
Clinical trials have demonstrated that regular, supervised physical activity can reduce cancer-related fatigue more effectively than medication alone. Dr Ballal said, “Exercise also improves balance and coordination, which helps manage chemotherapy-induced peripheral neuropathy. Simply put, movement plays a powerful role in easing side effects and promoting overall recovery.”
Physical activity is no longer just a supportive tool – it’s a crucial aspect of cancer care. With mounting evidence showing its ability to prevent cancer, improve treatment outcomes, and enhance quality of life, exercise is now recognised as a vital prescription in oncology – one that empowers patients to take active control of their healing journey.
view comments
- Location :
Delhi, India, India
- First Published:
iFIT partners with Samsung Health for fitness through Galaxy devices: ©David Bokuchava – stock.adobe.com
iFIT and Samsung Health are joining forces to bring personalized, connected fitness experiences to millions of users around the globe, the companies announced Monday.
The partnership will integrate iFIT’s interactive content and intelligent fitness equipment with Samsung’s Galaxy ecosystem, giving users access to an expansive library of health and wellness programming—including strength training, yoga, cardio, mindfulness and recovery content—through the Samsung Health app. The content will begin rolling out this fall in 10 countries, including the U.S., U.K., India, and Germany.
“Personalized wellness is the future—and together with Samsung Health, we’re helping millions of people engage in healthier, more balanced lives across the globe,” said Kevin Duffy, CEO of iFIT. “Our iFIT content inspires people to work out more. Using real-time data to go beyond reps and heart rates delivers smarter, more intuitive guidance to actually drive results.”
Samsung Health users with compatible Galaxy devices such as the Galaxy Ring or Galaxy Watch will be able to access selected iFIT content for a monthly or annual fee. The integration promises to offer a more tailored experience by leveraging health data and AI-powered insights directly from users’ wearable devices.
Dr. Hon Pak, senior vice president and head of the digital health team for Samsung’s mobile business, said the collaboration demonstrates the company’s commitment to preventive health and digital wellness.
“Through Samsung Health, we aim to provide highly personalized fitness experiences that empower individuals to adopt healthier behaviors and enhance their well-being,” Pak said.
Connected Fitness Expands With Personalized, AI-Driven Experiences
The health tech landscape is rapidly evolving as consumer demand for more personalized, data-driven wellness tools continues to surge. At the center of this transformation is the growing role of artificial intelligence and wearables, which are helping users monitor, understand, and act on their health in real time.
Advancements in biometric sensors and mobile health platforms have made it easier than ever to collect meaningful health data—ranging from heart rate variability and sleep patterns to stress levels and metabolic indicators. The latest generation of wearable devices now serves as round-the-clock health companions, with some models even offering early warning signs for conditions such as atrial fibrillation or sleep apnea.
Artificial intelligence has further enhanced the value of these devices by interpreting complex data into actionable insights. AI-driven coaching can provide users with personalized exercise routines, dietary suggestions, and mental wellness interventions based on their unique health profiles and daily patterns.
Meanwhile, the integration of fitness content with mobile ecosystems means users no longer have to juggle separate apps and devices. Instead, they’re experiencing seamless transitions between workout recommendations, health record tracking, and motivational coaching—all on a single platform.
As more companies collaborate across fitness and tech sectors, these innovations are shaping a future in which preventive health is accessible, engaging, and deeply personalized for users at every fitness level.
Texas named most financially distressed state in the US for second year in a row
Video shows dramatic rescue of Utah family whose car rolled into the Snake River – East Idaho News
Why you should visit Vermont’s Northeast Kingdom
NWS flood watch issued for portions of Maryland, Virginia and West Virginia, including Augusta and Blue Ridge region
Washington Capitals schedule for 2025-26 regular-season released
-
Culture1 week agoTry to Match These Snarky Quotations to Their Novels and Stories
-
News6 days agoVideo: Trump Compliments President of Liberia on His ‘Beautiful English’
-
News1 week agoTexas Flooding Map: See How the Floodwaters Rose Along the Guadalupe River
-
Finance1 week ago
Do you really save money on Prime Day?
-
Business1 week ago
Companies keep slashing jobs. How worried should workers be about AI replacing them?
-
Technology1 week agoApple’s latest AirPods are already on sale for $99 before Prime Day
-
News5 days agoVideo: Clashes After Immigration Raid at California Cannabis Farm
-
Politics1 week agoJournalist who refused to duck during Trump assassination attempt reflects on Butler rally in new book
