Everything We Learned About Fitness in 2019

Whether you have the Bike, Tread, or app, if you’ve been working out with Peloton this year it’s likely because you understand the important of investing in your health. And while you already experience the positive effects of exercise, new research out this year has uncovered some additional benefits of being active. And good news: There’s a high probability you’re already doing at least one of the recommendations below. Read on to find out what they are and why staying on top of your fitness routine will pay off big both in the New Year and beyond.

Exercise Helps You Sleep

The sleep-exercise relationship is one that has been studied for years, with mounting evidence that exercise helps you sleep better overall. But a recent meta-analysis (a data review of a number of different studies all related to the same topic) published this year in the Journal of Psychiatric Research found that exercise has a particularly beneficial impact on sleep in those who may be dealing with any type of mental illness. Looking at eight separate randomized controlled trials observing the impact of fitness on sleep quality in individuals with severe mental illness researchers found that regular exercise had an overwhelming positive effect on sleep quality. Getting enough rest at night is just one of the components that can help protect and manage your mental health whether you suffer from anxiety, depression, or something milder like a continuous brain fog you just can’t shake. To make sure you’re getting enough solid shut-eye, aim to squeeze in a short workout even on your busiest days; the Department of Health and Human Services recommends 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity a week, or a combination of the two if you need some basic guidelines to get started. And if you know you struggle with sleep, try one of Peloton's sleep meditations to help you ease into dreamland.

It’s Not just About the Cardio

Yes, you absolutely need cardio to help you burn calories and improve the efficiency and overall health of your heart, but a study published in North American Journal of Psychology discovered that cross-training is important when it comes to your cognitive health, specifically yoga. Researchers looked at 33 females and how they completed three executive function tests that monitored skills such as planning, problem-solving, inhibition, and switching between tasks. Subjects were tested three times in the study, once with no physical activity, after 20 minutes of moderate aerobic activity, and after 20 minutes of hatha yoga. Certain executive functions like task-switching and inhibition (the ability to control impulsive responses by using attention and reasoning) had a much higher performance rate recorded after 20 minutes of yoga compared to the functions after inactivity and 20 minutes of aerobic activity. Try incorporating a 20-minute yoga flow on the Peloton app into your weekly fitness routine to help you stay sharp and less frazzled when it comes to things like decision making, schedule juggling, and your attention span as a whole.

Going Above and Beyond Pays Off

Research published in Current Opinion in Clinical Nutrition & Metabolic Care found that while hitting 150 minutes or 75 minutes of moderate to vigorous aerobic activity is good for your health, going above the recommended physical activity amount is kind of like extra credit for your body – you’ll get additional benefits in disease protection and longevity. The study found the endurance exercises and high-intensity interval training (HIIT) in particular improved cardiorespiratory fitness and aids in slowing down the aging process. This type of cardio paired with strength training to reduce muscle loss that can often happen with age together can boost longevity overall. Just one more reason to finally give a 60 minute ride a try, or take one of the many options for HIIT training on the Bike, Tread, and app. Need a little extra motivation to increase your workout time? Join a Peloton challenge to help push your limits and reach a new goal.