Compiled from FYSS 2017 ( www.fyss.se ) and WHO 2017 ( www.who.int ).
Physical activity is categorized according to FYSS as: (1) Aerobic physical activity and (2) muscle-strengthening physical activity. Physical activity in everyday life and exercise training is mainly an aerobic activity, where a majority of energy production occurs via oxygen-dependent pathways. Aerobic physical activity is the type of activity typically associated with stamina, fitness, and the biggest health benefits [ 29 , 30 , 31 ]. Muscle-strengthening physical activity is referred to in everyday language as “strength training” or “resistance training” and is a form of physical exercise/training that is primarily intended to maintain or improve various forms of muscle strength and increase or maintain muscle mass [ 32 ]. Sometimes, another category is defined: Muscle-enhancing physical activity, important for maintenance or improvement of coordination and balance, especially in the elderly [ 33 ]. According to these definitions, muscle-strengthening activities primarily involve the body’s anaerobic (without oxygen) energy systems, proportionally more as intensity increases.
Exercise intensity can be expressed in absolute or relative terms. Absolute intensity means the physical work (for example; Watts [W], kg, or metabolic equivalent [MET]), while relative intensity is measured against the person’s maximum capacity or physiology (for example; percentage of maximum heart rate (%HR), rate of perceived exhaustion (RPE), W·kg −1 or relative oxygen uptake in L·min −1 ·kg −1 (VO 2 )). In terms of recommendations to the public, as in Table 1 , the intensity is often described in subjective terms (“makes you breathe harder” for moderate intensity, and “makes you puff and pant” for vigorous intensity) [ 27 ]. While objective criteria such as heart rate and accelerometry will capture the intensity of activity, they may not distinguish between different types of physical activity behaviors [ 34 ]. FYSS defines low intensity as 20%–39% of VO 2 max, <40 %HR, 1.5–2.9 METs; moderate intensity as 40%–59% of VO 2 max, 60–74 %HR, 3.0–5.9 METs, and vigorous intensity as 60%–89% of VO 2 max, 75–94 %HR, 6.0–8.9 METs. Absolute intensity, however, can vary greatly between individuals where a patient with heart disease may have a maximal capacity of <3 MET, and an elite athlete >20 MET [ 35 ].
Adaption to physical activity and training is a complex physiological process, but may, in the context of this paper, be simplified by a fundamental basic principle:” The general adaptation syndrome (GAS)” [ 36 , 37 , 38 ]. This principle assumes that physical activity disturbs the body’s physiological balance, which the body then seeks to restore, all in a dose-related response relationship. The overload principle states that if exercise intensity is too low, overload is not reached to induce desired physiological adaptations, whereas an intensity too high will result in fatigue and possibly overtraining. Thus, for adaptation to occur, greater than normal stress must be induced, interspersed with sufficient recovery periods for restoration of physiological balance [ 39 ]. During and immediately after physical exercise/training, functions of affected tissues and systems are impaired, manifested as temporarily decreased performance. You feel tired. In order to gradually improve performance capacity, repeated cycles of adequate overload and recovery are required [ 40 ]. In practice, positive effects can be seen after a relatively short period of a few weeks, but more substantial improvements if the training is maintained for a longer period.
As a rule of thumb, it is assumed that all people can adapt to physical activity and exercise, but the degree of adaptation depends on many factors, including age, heredity, the environment, and diet [ 41 , 42 , 43 , 44 ]. The hereditary factor (genetics) may be the most critical for adaptation [ 45 ]. The degree of adaptation also depends on how the person in question trained previously; a well-trained athlete usually does not have the same relative improvement as an untrained one. Even if training is thought to be specific to mode, intensity, and duration, there are some overlaps. For example, it has been found that strength training in some individuals contributes to a relatively large positive impact on health and endurance, effects previously associated primarily with aerobic exercise [ 46 , 47 ]. The overload principle may, if applied too vigorously in relation to a person’s individual adaptation ability, have detrimental effects, including reduced performance, injury, overtraining, and disease [ 10 ]. Training is a commodity that must be renewed; otherwise, you gradually lose achieved performance improvements [ 48 ], although some capacities, such as muscle memory, seem to persist for life [ 49 ].
General recommendations for health may be stated, but individual predispositions make general training schedules for specific performance effects unpredictable. All exercise training should be adjusted to individual purposes, goals, and circumstances.
Human biology requires a certain amount of physical activity to maintain good health and wellbeing. Biological adaption to life with less physical activity would take many generations. People living today have, more or less, the same requirements for physical activity as 40,000 years ago [ 50 , 51 ]. For an average man with a body weight of 70 kg, this corresponds to about 19 km daily walking in addition to everyday physical activity [ 52 ]. For most people, daily physical activity decreases, while planned, conscious exercise and training increases [ 19 , 53 ]. Unfortunately, average daily energy intake is increasing more than daily energy output, creating an energy surplus. This is one reason for the increasing number of overweight people, and a strong contributor to many health problems [ 54 ]. More sedentary living (not reaching recommended level of physical activity), combined with increased energy intake, impairs both physical and mental capabilities and increases the risk of disease. Despite this, Swedes (as an example) seemed to be as physically active and stressed but had better general health in 2015, compared to 2004 ( Figure 1 ). Compared to 2004–2007, the Swedish population in 2012–2015 reported better overall health (more county-dots are blue) and less fatigue (smaller county-dots) with similar level of physical activity (~65% indicated at least 30 min daily physical activity) and stress (~13% were stressed).
Selected physical and mental health indicators of a Sweden cohort, in relation to the degree of physical activity for the period of years 2004–2007 ( N = 29,254) and years 2012–2015 ( N = 38,553). Surveyed subjects are age 16 to 84 years old, with data representing median scores of four years, not normalized for age. Y-axis: Percentage of subjects reporting “stressed”; X-axis: Percentage of subjects indicating physical active at least 30 minutes each day. Each dot represents one County (Län), dot-size indicates self-reported fatigue, and color self-reported healthiness of the County. If 70% of the population states they are having “Good/Very good” health, the dot is blue. If less than 70% states they are having good/very good health, the dot is red. The circle indicated with a black arrow corresponds to nation median. The black line connected to the nation circle represents the movement in the X–Y plane from the year 2004 to 2007, and from 2012 to 2015, respectively. Data retrieved from the Public Health Agency of Sweden 2019-04-22 ( www.folkhalsomyndigheten.se ).
Results in Figure 1 may in part be explained by a polarization of who is physically active: Some individuals are extremely active, others very inactive, giving a similar central tendency (mean/median). As physical activity and mental stress are not changed, but health is, the figure indicates that other factors must be more important to our overall health and fatigue. Recently, a national study of Swedish 11- to 15-year-olds concluded that this age group is inactive for most of their time awake, that is, sitting, standing or moving very little [ 55 ]. Time as inactive increased with age, from 67 percent for 11-year-olds to 75 percent for 15-year-olds. The study states that in all age groups, the inactive time is evenly distributed over the week, with school time, leisure time, and weekend. Further, those who feel school-related stress have more inactive time, both overall and during school hours, than those who have less school-related stress.
People active in sports have, in general, better health than those who do not participate in sports, because they are physically and mentally prepared for the challenges of sports, abilities that in many cases can be transferred to other parts of life [ 56 ].
However, there is a certain bias in this statement. Sport practitioners are already positively selected, because sickness and injury may prevent participation. As many health benefits of sport are related to the level of physical activity, separation of sport and physical exercise may be problematic. Regardless, societal benefits of these health effects can be seen in lower morbidity, healthier elderly, and lower medical costs [ 7 , 57 , 58 ].
Health effects of physical activity in many cases follow a dose–response relationship; dose of physical activity is in proportion to the effect on health [ 59 , 60 ]. Figure 2 depicts the relationship between risk of death and level of physical activity, in a Finnish twin cohort, adjusted for smoking, occupational group, and alcohol consumption [ 59 ]. Odds ratio (OR) for the risk of all-cause mortality in a larger sample in the same study was 0.80 for occasional exercisers ( p = 0.002, 95% CI = 0.69–0.91). This dose–response relationship between risk of all-cause mortality and physical activity is evident in several extensive studies [ 60 , 61 , 62 ]. The total dose is determined by the intensity (how strenuous), duration (duration), and frequency (how often). While Figure 2 shows sex differences in death rates, it is likely that sedentary behavior is equally hazardous for men and women, but inconsistent results sometime occur due to inadequate assessment measures, or low statistical power [ 59 , 63 ]. To obtain the best possible development due to physical exercise/training, both for prevention and treatment purposes, a basic understanding of how these variables affect the dose of activity is required, as well as understanding how they can be modified to suit individual requirements. A physically active population is important for the health of both the individual and society, with sport participation being one, increasingly important, motivator for exercise.
Relative risk (odds ratio; OR) of premature death in relationship to level of physical activity, in 286 male and 148 female twin pairs, adjusted for smoking, occupational group, and use of alcohol [ 59 ].
There is strong scientific evidence supporting an association between physical exercise/training and good physical and mental health. For example: A reduction in musculoskeletal disorders and reduced disability due to chronic disease [ 27 , 64 ], better mental health with reduced anxiety [ 65 , 66 ], insomnia [ 67 ], depression [ 31 ], stress [ 68 ], and other psychological disorders [ 69 ]. Physical and mental health problems are related to an increased risk of developing a number of our major public health diseases and may contribute to premature death ( Table 2 ).
Health-related physiological effects of aerobic and muscle strengthening physical activity. Green circle indicates that the activity contributes with an effect, whereas a red circle indicates that the activity has no proven effect. Orange circle indicates that the activity may in some cases be effective.
Effects on the Body | Health Effects | Aerobic | |
---|---|---|---|
Larger proportion slow-twitch fibers [ , ] | Lower risk for metabolic syndrome with increased exchange of gases and nutrition [ , ] | ||
Larger proportion slow-twitch [ ] | Increased strength, coordination and balance in elderly [ ] and in sickness [ ], lower risk for fall [ ] | ||
Formation of new capillaries [ ] | Increased aerobic capacity [ ] | ||
Improved endothelial function [ ] | Lower risk for cardiovascular disease [ ], improved function in heart disease [ ] | ||
Increased mitochondrial volume [ ] | Increased aerobic capacity [ ] | ||
Improved glucose transport [ ] | Lower risk or metabolic syndrome/Type-2 diabetes [ ] | ||
Improved insulin sensitivity [ ] | Improved health in people with Type-2 diabetes [ ], prevention of Typ-2 diabetes [ ] | ||
Increased heart capacity [ ] | Lower risk for cardiovascular disease [ ], fewer depressions [ , ], also in children [ ] | ||
Increased skeletal volume and mineral content [ ] | Improved skeletal health [ , ] | ||
Improved body composition [ ] | Lower risk for metabolic syndrome [ ] | ||
Improved blood pressure regulation [ , ] | Lower risk for cardiopulmonary disease [ ] | ||
Improved blood lipid profile [ ] | Lower risk for cardiopulmonary disease in elderly [ , ] and Alzheimer’s [ ] No effect on blood lipid profiles in children and adolescents [ ] | ||
Improved peripheral nerve function [ ] | Better coordination, balance and reaction [ , ], especially in children and elderly [ ] | ||
Enhanced release of signaling substances [ , ] | Better sleep [ ], less anxiety [ ], treatment of depression [ ] | ||
Improved hippocampus function [ ] | Improved cognition and memory [ ], less medication [ ] | ||
Positive effects on mental capacity [ ] | Counteract brain degeneration by diseases [ ] and age [ ] | ||
Improved immune function [ ] | Decreased overall risk for disease [ , ], anti-inflammatory effects [ , ] | ||
Strengthening the connection between brain, metabolism and immune function [ ] | Decreased risk for disease [ ], improved metabolism [ ], decreased risk for depression [ ] | ||
Improved intestinal function [ , ] | Improved health [ ], mitigated metabolic syndrome, obesity, liver disease, and some cancers [ ] |
The effects of physical activity and exercise are both acute (during and immediately after) and long-lasting. Effects remaining after a long period of regular physical activity have far-reaching consequences for health and are described below. For example, some muscle enzymes’ activity can be quickly increased by physical exercise/training but just as quickly be lost when idle [ 118 ]. Other changes remain for months or years even if training ends—for instance, increased number and size of muscle fibers and blood vessels [ 49 , 119 , 120 ]. Good health, therefore, requires physical activity to be performed with both progression and continuity. Most of the conducted physical exercise/training is a combination of both aerobic and muscle strengthening exercise, and it can be difficult to distinguish between their health effects ( Table 2 ).
To describe ill-health, indicators of life expectancy, disease incidence (number), and prevalence (how often) are used [ 121 ]. In describing the relationship between physical activity and falling ill with certain diseases, the dose–response relationship, the effect size (the risk reduction that is shown in studies), and the recommended type and dose of physical activity are considered [ 122 ]. Table 3 shows the relative effects of regular physical activity ton the risk of various diseases (US Department of Human Services, 2009). The greatest health gains are for people who move from completely sedentary to moderately active lifestyles, with health effects seen before measurable improvements in physical performance. Previously, most scientific studies collected data only on aerobic physical activity. However, resistance exercise also shows promising health (mental and physical) and disease-prevention effects [ 123 , 124 , 125 , 126 , 127 ].
Disease prevention effects of regular physical activity.
Health Condition | Risk Reduction or Health Improvement | Recommendations for Physical Activity | Dose-Response Relationship | Differences between Sex, Age, Ethnicity etc. |
---|---|---|---|---|
30% (44% elderly) | General recommendations | Yes | No | |
20%–35% | General recommendations | Yes | Insufficient evidence | |
30%–40% | General recommendations | Yes | No | |
25%–42% | General recommendations, data primarily on aerobic PA | Yes | Insufficient evidence | |
Brain cancer: Limited evidence ; Breast cancer: 20%; Bladder cancer: 13%–15%; Colon cancer: 30%; Endometrial cancer: 17%–35%; Esophageal cancer : 6%–21%; Gastric cancer: 19%; Head & neck cancers: 15%–22%, limited evidence; Hematological cancers: No-low effect, limited evidence ; Lung cancer: 13%–26%; Ovarian cancer: Limited/conflicting evidence; Pancreatic & prostate cancer: Limited evidence; Renal cancer: 11%–23%; Rectal cancer: No risk reduction, limited evidence; Thyroid cancer: No risk reduction | General recommendations, data primarily on aerobic PA | Renal & thyroid cancer: No. Lung, hematological, head and neck cancers: Limited evidence. Other; Yes. | Breast cancer: Weaker evidence for Hispanic and Black women. Gastric cancer: Weaker evidence for women Renal cancer: Weaker evidence for Asians Lung cancer: Greater effect for women Other: Limited evidence/No known difference | |
PA alone, without diet intervention only has an effect at large volume | General recommendations, combined with diet interventions | Yes | No | |
PA supports weight maintenance | General recommendations, stronger evidence for aerobic PA | Limited evidence | Insufficient evidence | |
36%–68% for hip fracture 1%–2% increased bone density | General recommendations including muscle- strengthening physical activity | Yes | Hip fracture: Largest effect in elderly women Bone density: Largest effect in women | |
Magnitude is highly variable and mode-dependent | Weight bearing activity | Yes | Decreased effect with age | |
30% increased chance to counteract or postpone a decrease in functional strength/capacity 30% lower risk of falls | General recommendations including muscle- and skeletal-strengthening physical activity | Functional health: Yes Falls: No/unclear | Increased functional capacity mostly seen in older adults ages 65 or more. | |
20%–30% lower | General recommendations | Yes | No | |
Improved quality, sleep onset latency and total sleep time | General recommendations | No | No | |
20%–30% lower | General recommendations | No | No | |
20%–30% lower | General recommendations | No | No | |
Improved for preadolescent children and adults aged 50 years or older | General recommendations | Conflicting findings | Insufficient evidence for adolescents and adults. Ethnicity: No. |
Compiled from US Department of Health and Human Service, https://health.gov/paguidelines/report/ [ 62 , 146 ] 1 : Risk reduction refers to the relative risk in physically active samples in comparison to a non-active sample, i.e., a risk reduction of 20% means that the physically active sample has a relative risk of 0.8, compared to the non-active sample, which has 1.0. 2 : In general, general recommendations for PA that are described and referred to herein apply to most conditions. However, in some cases, more specific recommendations exist, more in depth described by the US Department of Health and Human Service, amongst others [ 62 ]. 3 : Evidence is dependent on cancer subtype; refer to US Department of Health and Human Service [ 62 ] for in-depth guidance. PA = Physical.
Aerobic physical activity has been shown to benefit weight maintenance after prior weight loss, reduce the risk of metabolic syndrome, normalize blood lipids, and help with cancer/cancer-related side effects ( Table 2 and Table 3 ), while effects on chronic pain are not as clear [ 29 ].
Muscle-strengthening physical activity has, in contrast to aerobic exercise, been shown to reduce muscle atrophy [ 128 ], risk of falling [ 75 ], and osteoporosis [ 74 ] in the elderly. Among the elderly, both men and women adapt positively to strength training [ 129 ]. Strength training also prevents obesity [ 130 ], enhances cognitive performance if done alongside aerobic exercise [ 131 ], counteracts the development of neurodegenerative diseases [ 132 , 133 , 134 ], reduces the risk of metabolic syndrome [ 135 ], counteracts cancer/cancer-related side effects [ 135 , 136 ], reduces pain and disability in joint diseases [ 137 ], and enhances bone density [ 137 , 138 ]. The risk of falling increases markedly with age and is partly a result of reduced muscle mass, and reduced coordination and balance [ 76 , 139 , 140 ]. A strong correlation between physical performance, reduced risk of falls, and enhanced quality of life is therefore, not surprisingly, found in older people [ 141 ]. Deterioration in muscle strength, but not muscle mass, increases the risk of premature death [ 142 ] but can be counteracted by exercise as a dose–response relationship describes the strength improvement in the elderly [ 122 , 143 ]. Recommendations state high-intensity strength training (6–8 repetitions at 80% of 1-repetition maximum) as most effective [ 144 ]. Muscle strengthening physical activity for better health is recommended as a complement to aerobic physical activity [ 29 ]. Amongst the elderly, vibration training can be an alternative to increase strength [ 145 ].
Mental illness is a global problem affecting millions of people worldwide [ 147 ]. Headache, stress, insomnia, fatigue, and anxiety are all measures of mental ill health. The term “ ill health ” constitutes a collection of several mental health problems and symptoms with various levels of seriousness. Studies have compared expected health benefits from regular physical activity for improvement of mental health with other treatments, for example, medication. Most recent studies show that physical activity and exercise used as a primary, or secondary, processing method have significant positive effects in preventing or alleviating depressive symptoms [ 31 , 148 , 149 , 150 , 151 ] and have an antidepressant effect in people with neurological diseases [ 152 ]. Training and exercise improve the quality of life and coping with stress and strengthen self-esteem and social skills [ 69 , 153 ]. Training and exercise also lessen anxiety in people who are diagnosed with an anxiety- or stress-related disease [ 68 ], improve vocabulary learning [ 154 ], memory [ 155 , 156 ], and creative thinking [ 157 ].
The same Swedish data as used in Figure 1 show that between the years 2004–2007 and 2012–2015 anxiety, worry, and insomnia decreased but were not obviously correlated to the slightly increased level of physical activity in the population during the same period. Thus, in a multifactorial context, the importance of physical exercise alone cannot be demonstrated in this dataset.
Some of the suggested physiological explanations for improved mental health with physical activity and exercise are greater perfusion and increased brain volume [ 107 , 158 ], increased volume of the hippocampus [ 106 ], and the anti-inflammatory effects of physical activity, reducing brain inflammation in neurological diseases [ 159 ]. Physical exercise may also mediate resilience to stress-induced depression via skeletal muscle peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1α), enhancing kynurenine conversion to kynurenine acid, which in turn protects the brain and reduces the risk for stress-induced depression [ 153 ]. Further, increased release of growth factors, endorphins, and signaling molecules are other exercise-induced enhancers of mental health [ 69 ].
Sport’s main purposes are to promote physical activity and improve motor skills for health and performance and psychosocial development [ 56 ]. Participants also gain a chance to be part of a community, develop new social circles, and create social norms and attitudes. In healthy individuals, and patients with mental illness, sport participation has been shown to provide individuals with a sense of meaning, identity, and belonging [ 160 , 161 ]. Whether the sport movement exists or not, training and competition including physical activity will happen. Sport’s added values, in addition to the health benefits of physical activity, are therefore of interest. Some argue that it is doubtful, or at least not confirmed, that health development can come from sport, while others believe that healthy sport is something other than health, reviewed in depth by Coakley [ 162 ]. In a sporting context, health is defined as subjective (e.g., one feels good), biological (e.g., not being sick), functional (e.g., to perform), and social (e.g., to collaborate) [ 163 ]. Holt [ 56 ] argued that the environment for positive development in young people is distinctly different from an environment for performance, as the latter is based on being measured and assessed. That said, certain skills (goal setting, leadership, etc.) can be transferred from a sporting environment to other areas of life. The best way to transfer these abilities is, at the moment, unclear.
Having the goal to win at all costs can be detrimental to health. This is especially true for children and adolescents, as early engagement in elite sports increases the risk of injury, promotes one-dimensional functional development, leads to overtraining, creates distorted social norms, risks psychosocial disorders, and has the risk of physical and psychological abuse [ 15 , 164 ]. Of great importance, therefore, is sport’s goal of healthy performance development, starting at an early age. For older people, a strong motivating factor to conduct physical activity is sports club membership [ 165 ]. One can summarize these findings by stating sport’s utility at the transition between different stages of the life; from youth to adulthood and from adulthood to old age. There, sports can be a resource for good physical and mental health [ 166 ].
Today, a higher proportion of the population, compared to 50 years ago, is engaged in organized sports, and to a lesser extent performs spontaneous sports ( Figure 3 ), something that Engström showed in 2004 [ 17 ] and is confirmed by data from The Swedish Sports Confederation ( www.rf.se ). Of the surveyed individuals in 2001, 50%–60% of children and young people said they were active in a sports club. The trend has continued showing similar progression to 2011, with up to 70% of school students playing sports in a club. Furthermore, the study shows that those active in sport clubs also spontaneously do more sports [ 167 ]. Similar data from the years 2007–2018, compiled from open sources at The Swedish Sports Confederation, confirm the trend with an even higher share of youths participating in organized sports, compared to 1968 and 2001 ( Figure 4 ).
Spontaneous sport has decreased over the last decades, to the advantage of organized sport. Data compiled from Engström, 2004, The Swedish Research Council for Sport Science.
Data compiled from open sources report Sport Statistics (Idrotten i siffror) at The Swedish Sports Confederation for the year 2011 ( www.rf.se ).
Taking part in sports can be an important motivator for physical activity for older people [ 165 , 166 ]. With aging, both participation in sports ( Figure 4 ) and physical activity in everyday life [ 168 ] decreases. At the same time, the number of people who are physically active both in leisure and in organized sports increases (The Public Health Agency of Sweden 2017; www.folkhalsomyndigheten.se ). Consequently, among elderly people, a greater proportion of the physical activity occurs within the context of sport [ 8 , 28 ]. Together, research shows that organized sports, in clubs or companies, are more important for people’s overall physical activity than ever before. Groups that are usually less physically active can be motivated through sport—for example, elderly men in sport supporters’ clubs [ 169 ], people in rural areas [ 170 ], migrants [ 171 ], and people with alternative physical and mental functions [ 172 ]. No matter how you get your sporting interest, it is important to establish a physical foundation at an early age to live in good health when you get older ( Figure 5 ). As seen in Figure 5 , a greater sport habitus at age 15 results in higher physical activity at 53 years of age. Early training and exposure to various forms of sports are therefore of great importance. Participation creates an identity, setting the stage for a high degree of physical activity later in life [ 173 ].
Odds ratio (OR) of physical activity at age 53 in relation to Sport habitus at age 15. Sport habitus (“the total physical capital"), including cultural capital, athletic diversity, and grades in physical education and health are, according to Engström [ 173 ], the factors most important for being physically active in later life. For a further discussion on sport habitus, the readers are referred to Engström, 2008 [ 173 ]. Numbers above bar show the 95% confidence interval. ** = significant difference from “Very low”, p < 0.01. *** = p < 0.001.
The effects of participation in organized sports for children and young people are directly linked to physical activity, with long term secondary effects; an active lifestyle at a young age fosters a more active lifestyle as an adult. As many diseases that are positively affected by physical activity/exercise appear later in life, continued participation in sport as an adult will reduce morbidity and mortality.
It must be emphasized that good physical and mental health of children and young people participating in sport requires knowledge and organization based on everyone’s participation. Early specialization counteracts, in all regards, both health and performance development [ 174 , 175 ].
According to several reviews, there is a correlation between high daily physical activity in children and a low risk for obesity, improved development of motor and cognitive skills, as well as a stronger skeleton [ 176 , 177 ]. Positive effects on lipidemia, blood pressure, oxygen consumption, body composition, metabolic syndrome, bone density and depression, increased muscle strength, and reduced damage to the skeleton and muscles are also described [ 178 , 179 ]. If many aspects are merged in a multidimensional analysis [ 8 , 173 ], the factors important for future good health are shown to be training in sports, broad exposure to different sports, high school grades, cultural capital, and that one takes part in sport throughout childhood ( Table 4 ).
Compiled health profiles for men and women at the age of 20 years, depending on participation in organized sports at the age of 5, 7, 8, 10, 14, and 17 years.
Physical Activity at Age 20 Years | Girls | Boys | ||||
---|---|---|---|---|---|---|
Sport Participation as Young | ||||||
Participate | Quit | Never | Participate | Quit | Began late | |
⮉ | ⮉ | ⮋ | ⮉ | ⮉ | ⮋ | |
⇔ | ⇔ | ⇔ | ⮉ | ⮉ | ⮋ | |
⇔ | ⇔ | ⇔ | ⇔ | ⇔ | ⇔ | |
⇔ | ⇔ | ⇔ | ⇔ | ⇔ | ⇔ | |
⇔ | ⇔ | ⇔ | ⮋ | ⮉ | ⮉ | |
⮉ | ⮉ | ⮋ | ⮉ | ⮋ | ⮉ | |
) | ⮉ | ⮉ | ⮋ | ⮉ | ⮋ | ⮉ |
⮉ | ⮉ | ⮋ | ⇔ | ⇔ | ⇔ | |
⇔ | ⇔ | ⇔ | ⇔ | ⇔ | ⇔ | |
⇔ | ⇔ | ⇔ | ⇔ | ⮉ | ⇔ | |
⇔ | ⇔ | ⇔ | ⇔ | ⇔ | ⇔ | |
⇔ | ⇔ | ⇔ | ⇔ | ⇔ | ⇔ |
Classification with repeated latent class analysis creates three groups for girls and boys, respectively: Children who never participated (girls only), participated, quit prematurely, or began late (only boys) in sports. Arrows indicate whether participation in sports at young age has an effect on health at 20 years of age. Green up arrow is positive, red down arrow negative, and a horizontal black double arrow shows that sport had no significant effect. Modified from Howie et. al., 2016 [ 8 ].
Psychological benefits of sports participation of young people were compiled by Eime et al. [ 1 ], where the conclusion was that sporting children have better self-esteem, less depression, and better overall psychosocial health. One problem with most of these studies, though, is that they are cross-sectional studies, which means that no cause–effect relationship can be determined. As there is a bias for participating children towards coming from socially secure environments, the results may be somewhat skewed.
As Table 4 and Table 5 show, there are both positive and negative aspects of sports. Within children’s and youth sports, early specialization to a specific sport is a common phenomenon [ 175 ]. There is no scientific evidence that early specialization would have positive impact, neither for health nor for performance later in life [ 175 ]. No model or method including performance at a young age can predict elite performance as an adult. By contrast, specialization and competitiveness can lead to injury, overtraining, increased psychological stress, and reduced training motivation, just to mention a few amongst many negative aspects [ 174 , 175 ]. Another important aspect is that those who are excluded from sports feel mentally worse [ 8 ]. As there is a relationship between depressive episodes in adolescence, and depression as adults [ 116 ], early exclusion has far-reaching consequences. Therefore, sports for children and young people have future health benefits by reducing the risk of developing depression and depressive symptoms, as well as improved wellbeing throughout life.
Positive and negative aspects with sport (at young age).
Aspect | Positive | Negative |
---|---|---|
Better self-esteem Better academic results That endurance and hard work pay off Independence and responsibility Making wise decisions Keep a positive attitude Manage stress Set clear goals Higher assessment of skills Higher working standards Better discipline Late alcohol store Lower alcohol consumption (in most sports) Less drugs Greater social capital Better relationships with adults Uses TV/PC less Lower risk of school dropout | Emotional fatigue One-dimensional identity Risk of abuse Increased stress Injuries Temptation for doping Fear of punishment Fear of failure Feeling pressure from the surroundings Fear of disappointing surroundings Risk of burnout Risk of overtraining Poor sleep Decrepit Repeated infections Risk of self-sacrifice Risk of self-injury Increased risk of destructive decisions (doping, cheating etc.) Risk of depression in case of rejection | |
The usefulness of teamwork Good communication Larger contributions to society later in life Larger contributions to the family later in life Lower crime Opportunity in developing countries Increased chance of being active in sports clubs as older Easier to reach with education | Less integrated with the family Social isolation from other society | |
Greater physical literacy Abilities to live a healthy life as adult and elderly Less smoking Less drugs Lower body fat Larger muscle mass Beneficial metabolism Higher aerobic and anaerobic capacity Lower risk for fractures as older Reduced general disease risk | Physical fatigue Increased injury risk Risk of eating disorders Overtraining Temptation for doping Risk of abuse (physical and mental) Unilateral training and development For Para athletes, injury can be a double handicap Worse oral health |
While some degree of sport specialization is necessary to develop elite-level athletes, research shows clear adverse health effects of early specialization and talent selection [ 180 ]. More children born during the fall and winter (September–December) are excluded [ 181 ], and as a group, they are less physically active than spring (January–April) children, both in sports and leisure ( Figure 6 ). In most sports and in most countries, there is a skewed distribution of participants when sorted by birth-date, and there are more spring children than fall children among those who are involved in sport [ 182 , 183 , 184 , 185 , 186 ]. Because a large part of the physical activity takes place in an organized form, this leads to lower levels of physical activity for late-born persons (Malm, Jakobsson, and Julin, unpublished data). Early orientation and training in physical activity and exercise will determine how active you are later in life. Greater attention must be given to stimulating as many children and young people as possible to participate in sport as long as possible, both in school and on their leisure time. According to statistics from the Swedish Sports Confederation in 2016, this relative-age effect persists throughout life, despite more starting than ending with sport each year [ 18 ].
The figure shows the distribution of 7597 children aged 10 years and younger who in 2014 were registered as active in one particular, individual sport in Sweden (data compiled from the Swedish Sport Confederation, www.rf.se ). Spring, Summer, and Fall represent January–April, May–August, and September–December, respectively.
When summarize, the positive and negative aspects of sport at a young age can be divided into three categories: (1) Personal identification, (2) social competence, and (3) physiological capacity, briefly summarized in Table 5 . A comprehensive analysis of what is now popularly known as “physical literacy” has recently been published [ 187 ].
Sports can make children and young people develop both physically and mentally and contribute with health benefits if planned and executed exercise/training considers the person’s own capacities, social situation, and biological as well as psychological maturation. In children and adolescents, it is especially important to prevent sports-related injuries and health problems, as a number of these problems are likely to remain long into adulthood, sometimes for life. Comprehensive training is recommended, which does not necessarily mean that you have to participate in various sports. What is required is diverse training within every sport and club. Research shows that participation in various sports simultaneously during childhood and adolescence is most favorable for healthy and lifelong participation [ 8 , 173 , 188 , 189 ].
Adults who stop participating in sports reduce their physical activity and have health risks equal to people who have neither done sports nor been physical [ 190 , 191 ]. Lack of adherence to exercise programs is a significant hindrance in achieving health goals and general physical activity recommendations in adults and the elderly [ 192 ]. While several socioeconomic factors are related to exercise adherence, it is imperative that trainers and health care providers are informed about factors that can be modulated, such as intervention intensity (not to high), duration (not too long), and supervision, important for higher adherence, addressed more in depth by Rivera-Torres, Fahey and Rivera [ 192 ].
Healthy aging is dependent on many factors, such as the absence of disease, good physical and mental health, and social commitment (especially through team sports or group activities) [ 193 ]. Increased morbidity with age may be partly linked to decreased physical activity. Thus, remaining or becoming active later in life is strongly associated with healthy aging [ 194 ]. With increased age, there is less involvement in training and competition ( Figure 4 ), and only 20% of adults in Sweden are active, at least to some extent, in sports clubs, and the largest proportion of adults who exercise do it on their own. The following sections describes effects beyond what is already provided for children and youths.
Participation in sports, with or without competition, promotes healthy behavior and a better quality of life [ 166 ]. Exclusion from sports at a young age appears to have long-term consequences, as the previously described relative age effect ( Figure 6 ) remains even for master athletes (Malm, Jakobsson, and Julin, unpublished data). Because master athletes show better health than their peers [ 95 ], actions should be taken to include adults and elderly individuals who earlier in life were excluded from, or never started with sport [ 195 ]. As we age, physical activity at a health-enhancing intensity is not enough to maintain all functions. Higher intensity is required, best comprising competition-oriented training [ 196 , 197 ]. One should not assume that high-intensity exercise cannot be initiated by the elderly [ 198 ]. Competitive sports, or training like a competitive athlete as an adult, can be one important factor to counter the loss of physical ability with aging [ 199 ]. In this context, golf can be one example of a safe form of exercise with high adherence for older adults and the elderly, resulting in increased aerobic performance, metabolic function, and trunk strength [ 200 , 201 ].
Increased morbidity (e.g., cardiovascular disease) with aging is seen also among older athletes [ 202 ] and is associated with the same risk factors as in the general population [ 203 ]. An increased risk of cardiovascular disease among adults (master) compared to other populations has been found [ 204 ]. Unfortunately, the designs and interpretations of these studies have been criticized, and the incidence of cardiac arrest in older athletes is unclear [ 205 ]. In this context, the difference between competitive sports aiming to optimize performance and recreational sports has to be taken into account, where the former is more likely to induce negative effects due to high training loads and/or impacts during training and games. Although high-intensity training even for older athletes is positive for aerobic performance, it does not prevent the loss of motor units [ 206 ].
Quality of life is higher in sporting adults compared to those who do not play sports, but so is the risk of injury. When hit by injury, adults and young alike may suffer from psychological disorders such as depression [ 207 ], but with a longer recovery time in older individuals [ 208 ]. As with young athletes, secession of training at age 50 years and above reduces blood flow in the brain, including the hippocampus, possibly related to long-term decline in mental capacity [ 209 ].
As for children and young people, many positive health aspects come through sport also for adults and the elderly [ 210 ]. Sport builds bridges between generations, a potential but not elucidated drive for adults’ motivation for physical activity. The percentage of adults participating in competitive sports has increased in Sweden since 2010, from about 20 percent to 30 percent of all of those who are physically active [ 18 ], a trend that most likely provides better health for the group in the 30–40 age group and generations to come.
C.M. and A.J. conceived and designed the review. C.M., A.J., J.J. and interpreted the data and drafted the manuscript. J.J. edited the manuscript, tables, and figures. All authors approved the final version.
This work was supported by the Swedish Sports Confederation.
The authors declare no conflict of interest.
Jenny Weller
Whether it’s a launch event or first-anniversary celebration, in-person events can do wonders for your brand. When it comes to event marketing, 84% of attendees said they have a better understanding of the product, service, and company being promoted at the event.
Fitness events can bring people together and inspire them to make changes. Events allow gyms, studios, and health clubs to think of creative ways to engage with members and the local community. Whether the aim is to boost membership sales, increase the sense of community, or engage current members, events can help you to meet your goal.
Events or experiences offer more than just a workout; they bring something new which members can’t usually get. If your fitness brand isn’t branching out with events and unique experiences yet, you could be missing out on an excellent marketing opportunity.
A large chunk of event attendees end up turning into paying customers. With the potential to boost sales and engagement, fitness events are a no-brainer. Events can take on a ton of different formats. Depending on your budget and objective, you can organize an event that your members will love.
Challenges and competitions are a great way to build a sense of community. Perfect for boosting retention, fitness challenges can motivate your members to get moving and hit their goals. It’s a good idea to have different categories that are suitable for multiple fitness levels. Ideas for fitness challenges include total calories burned, most club visits, healthy eating challenges, and overall weight loss.
Educational events and experiences allow you to position your brand as a health and fitness expert. You have the option to host a workshop in-house, in a different location, or produce online educational courses. Host seminars to encourage your local community to drop by like healthy family cooking or stress management. Make sure to get all attendees’ information so you can market to them after.
Wellness tourism is projected to grow nearly 50% faster than overall global tourism . Health, fitness, and wellness travel have massive potential for your business. Organize a week-long yoga vacation or a weekend retreat away from the bustle of city life. Health-orientated holidays are a fantastic way to boost income, support your members’ goals, and increase engagement. This also gives you the opportunity to partner with local businesses such as nutritionists, spas, and local chefs.
Another critical area for fitness events is celebration and launch events. Whether you’ve recently opened a new location or renovated your gym, it’s an excellent time for an event. During a launch event, invite local press and encourage social media use throughout the event. People love to sample new products, food, and services. It’s a fantastic opportunity to spread the word and raise awareness. If you would like to organize a fitness event, we’ve pulled together 14 first-class event ideas to boost retention and acquisition .
It makes sense that a successful event takes time and planning. When organizing a fitness event, multiple factors need to be considered from invitations and budget to logistics and location. Event planning is a task in itself. Here’s a breakdown of the steps you need to take to plan and organize a fitness event.
Before you start organizing the event, set your goals. The function can have more than one focal point, but you should have goals in mind that you want to achieve. This will help navigate the planning process. Consider both objectives for your members as well as business goals. So, you may want to increase membership sales but also educate the community on things like fitness and nutrition.
Start by speaking to your members. You want to plan an event that will land well with the community and be a success. What better place to start than getting feedback before you even begin? Ask questions to find out the type of events they would most like to see from you. If they struggle to eat healthily out of the gym, then a cooking event that teaches a few healthy recipes would be very beneficial for your members. At the same time, these sorts of experiences and events can do wonders for engagement and retention.
Your budget is a pretty big factor in the event planning process. After all, it dictates what you can and can’t afford to do. You will need to cover any extra time your employees need to take to organize and attend the event. Think about event marketing, and any freebies you want to give away to attendees. Whether it’s a branded t-shirt or class passes, you need to think about event funding.
If it’s a paid event, do the ticket sales result in a profit? You don’t want to be losing money. Think about sponsorship from local businesses that complement the event. You may want to team up with a local smoothie bar. The event provides the partnering business with advertising and foot traffic while your attendees get to enjoy smoothies. If you’re holding a fitness event in-house like a fitness challenge, the costs are meager in comparison to say a fitness retreat.
When it comes to location, you have various options. You can decide to host the event in-house, which is ideal for things like challenges, competitions, and seminars if you have space. If you want to take the event outside, you can use local parks for events like an outdoor obstacle course or group picnic. The location you choose is dependent on the type of event you’re planning. Of course, if you want to organize a fitness retreat, you will have to find a location that accommodates this and provides everything you need.
For some events marketing inspiration, here are a couple of resources with tips, advice, and information to help you plan your next event:
Once you’ve chosen the type of event, determined your budget and location, you now need to pull the whole thing together. Gather your events team and make a thorough checklist. This should include everything you need to carry out before, during, and after the event. The list will also include items that you need to get from gifts for attendees to marketing collateral.
Although this may sound like an obvious part of event planning, it’s easy to get excited and get ahead of yourself. Your checklist should navigate your planning process and keep you on track. Lists help to keep you accountable and know precisely where you are with event planning. Share the checklist with your team and make sure it’s updated regularly.
Your timeline will be dependent on the type of event your hosting. While something like a weight loss challenge may take less time to prepare than a fitness workshop, you still need to set a realistic timeline no matter the event. Your marketing strategy and budget will be tied to a timeline which you will need to stick to.
If you can, give yourself at least three months to prepare for an event. If you’re collaborating with other businesses, everyone involved needs enough time to bring everything together. When you’re strapped for time, you often rush into things and make snap decisions. This can really affect how successful an event will be.
Your event marketing strategy will play a significant role in spreading the word and getting people through the door. It doesn’t matter if you’re throwing a massive launch event or a monthly fitness competition, you should still create a marketing strategy.
You need to inform your community and people outside of your gym that your event is taking place. Tell them why they should go to your event. Think about using Facebook ads , word-of-mouth marketing, email, and push notifications to share the news.
Make sure to check your insurance coverage for events. If you’re holding a seminar out of your usual opening hours with 30+ guests, are you still covered by your insurance? This is something you need to check early on as it could dictate the type of event you can throw on your premises.
Whether you’re holding an event in-house or at another location, check if you need extra insurance to cover you. Think about public liability insurance for your event. If your event involves physical activity, you need to be covered for any accidents or injuries that may occur.
There’s a lot going on before, during, and after an event that needs to be taken care of. Manage the logistics so that there are no issues on the day. Consider parking arrangements, check-in, or registration on the day, and make sure your studio is large enough to handle the number of people. If you have a large number of people attending, think about the plan for entry and exit to avoid any chaos on-site during the day.
Remember to arrange social media coverage during the event. Facebook Live and Instagram Stories are a great place to start to showcase your live event coverage. Your event social media strategy will be apart of your marketing strategy.
How will you invite guests? Is it a paid event or free for all to come? These are elements you will have to consider when organizing your event. If it’s a members-only event, you can send out personalized invitations via email to all guests.
Give your guests plenty of notice so that they can make arrangements ahead of time. If you’re holding an open-day style event and trying to encourage new member sign-ups, you’re more reliant on your marketing reaching the right people. Set up open Facebook events so you can get an idea of the number of guests attending.
You probably sent out tickets and invitations a month or so before the event. Send out a reminder to all guests so that your event is fresh in their minds. You may want to send a friendly reminder a week or so before then again the day before. This may be in the form of a text, email, or push notification.
Remember to include any special instructions, parking, or directions in the reminder email the day before the event. This will help reduce any confusion on the day and hopefully result in a very successful and organized event.
Don’t forget to enjoy yourself and have fun. Event planning can be time-consuming and laborious work, but it doesn’t come without its rewards. Events are ideal for boosting engagement, retention, and acquisition. Not to mention the benefits it can give to your members. A weight-loss challenge could be just what your members need to hit their fitness goals.
It’s a good idea to ask for feedback after every event. No matter how successful they are, you can always learn and evolve. Try sending out quick feedback forms to all guests the day after. You want to find out if guests enjoyed their time if they would come again, and what would make them love it more.
Fitness events can be marketing magnets. These days, experience is everything. People are looking for more engagement, community, and interaction. With the right planning and organization, you can host an event that your members and community will love. All the while, increasing brand awareness, member engagement, and membership sales.
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"I think Glofox speaks to lots of different fitness businesses. I looked at a few options, but the Glofox positioning was more flexible. Without it the business wouldn't be scaleable”
November 8, 2023
For the 18th year, CrossFit is in search of the fittest . Starting with the worldwide Open, athletes will advance through several stages of competition before competing for the division championship.
The 2024 season looks to be the most exciting to date with expansion in multiple divisions and a new CrossFit Games location. However, there have been some key adjustments to the season — this article will break down all announced changes and important information for each stage.
Check back for updates as more information is released.
VIEW THE 2024 RULEBOOK
Quarterfinals.
The 2024 CrossFit Games season starts with the Open — the first qualifying stage. Any athlete who wants to compete at the CrossFit Games must start with the Open.
But it’s much more than that.
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.
Participants will complete three workouts across three weeks at their affiliates or home gyms. The workouts are released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard .
The Open brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatches , thrusters , muscle-ups , toes-to-bars, handstand push-ups , and double-unders, as a few examples. The Open will provide you with interesting data on your performance in the gym, which can guide you when setting goals for the following year.
So, if you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with the community.
LEARN MORE ABOUT THE OPEN
Important Dates:
Open Registration Begins - Jan. 9, 2024.
Workout 24.1 - Feb. 29-March 4
Workout 24.2 - March 7-11
Workout 24.3 - March 14-18
Sign up to receive email alerts — including Open registration information — about the CrossFit Games season by choosing "CrossFit Games" here , and bookmark the CrossFit Games Open overview page and check back often for the latest announcements.
Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.
New: The Top 25% Advance to Quarterfinals
A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.
The regions are:
LEARN MORE ABOUT COMPETITION REGIONS
Quarterfinal Registration Begins - April 1, 2024
Individual Quarterfinal - April 17-22
Semifinals are the final qualifying stage for athletes hoping to compete at the CrossFit Games. The top 40 individual men and 40 individual women from each region will compete in person at the CrossFit Semifinals.
Similar to last year, all programming will be done by CrossFit and consistent across each Semifinal.
May 17 - 19
Asia Semifinal by Far East Throwdown | Bexco - Exhibition Center 2, D, E Hall, 55 - APEC-ro, Haeundae-gu, Busan, South Korea
Europe Semifinal by French Throwdown | LDLC Arena - Décines-Charpieu, France
May 24 - 26
Oceania Semifinal by Torian Pro | Pat Rafter Arena - Brisbane, Queensland, Australia
North America West Semifinal by West Coast Classic | Dignity Health Sports Park - Carson, California
May 31 - June 2
Africa Semifinal by Renegade Games | Emerald Resort & Casino - Vanderbijlpark, South Africa
South America Semifinal by Copa Sur | Arena Carioca 1 - Rio de Janeiro, Brazil
North America East Semifinal by Syndicate Crown | Knoxville Civic Coliseum - 500 Howard Baker Jr. Ave, Knoxville, Tennessee
CrossFit has partnered with seven event organizers to host the 2024 CrossFit Games Semifinals around the globe from May 17 to June 2. Every live Semifinal will welcome spectators to help cheer on the athletes, and if you can’t make it in person, there will be options to watch the action live on the CrossFit Games website , the CrossFit Games app , Facebook , Twitch , and YouTube .
VIEW SCHEDULE
CrossFit will use strength of field to finalize the number of Games-qualifying positions at each Semifinal. View the number of guaranteed Games-qualifying positions for each region below.
LEARN MORE ABOUT STRENGTH OF FIELD
Number of Games-Qualifying Positions
Europe | 10 men and 10 women |
---|---|
Asia | 2 men and 3 women |
Oceania | 4 men and 4 women |
North America East | 11 men and 11 women |
North America West | 9 men and 8 women |
South America | 3 men and 3 women |
Africa | 1 man and 1 woman |
Who is best equipped to excel in the face of any physical test? The greatest athletes in the Sport of Fitness will take on incomparable competition in a bid to become the fittest at the CrossFit Games.
The top 40 men and 40 women in the world will compete at the 2024 CrossFit Games in Fort Worth, Texas , from Aug. 8-11, 2024, to crown the Fittest on Earth.
GET TICKETS TO THE 2024 CROSSFIT GAMES
Any licensed CrossFit affiliate in good standing with CrossFit may register a team for the CrossFit Games team competition. Teams will consist of at least two individual men and two individual women who validly register for the Open.
Athletes who would like to compete as part of a team during the 2024 season will need to be added to their affiliate’s team by the team manager, or join their affiliate’s team through their own Competition Dashboard after they have registered for the Open.
Athletes will perform each Open workout individually. Teams will then advance to the Quarterfinals based on their top two female and top two male scores in each workout.
Open Registration Begins - Jan. 9, 2024
Once a team advances past the Open to the Quarterfinals, all workouts are designed to have four-person teams (two male and two female) working together. Teams will complete the Quarterfinal workouts at their affiliates during a six-day period to determine who will advance to the Semifinals.
The top 25% of teams (minimum 50) in each region will advance from the Open to the Quarterfinals.
Team Quarterfinal - April 3-8
Semifinals are the final qualifying stage for teams hoping to compete at the CrossFit Games. The top 30 teams from each region will compete in person at the CrossFit Semifinals.
VIEW SEMIFINALS DATES AND LOCATIONS
Games-qualifying Spots:
The top 30 teams in the world will compete at the 2024 CrossFit Games in Fort Worth, Texas , from Aug. 8-11, 2024, to crown the Fittest Team on Earth.
The masters division includes age groups from 35-65+. The fittest masters prove just how high the bar for physical health over one’s lifetime can go.
The masters division will begin its season with the three-week worldwide Open, alongside the individuals and teams.
The age groups include:
The top athletes worldwide of each age group (minimum 200) will advance from the Open to Quarterfinals.
A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of age-group athletes per division will advance from the Open to the Age-Group Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.
The Age-Group and Individual Quarterfinals will be held on the same weekend. Any athlete who qualifies for both competitions may compete in both and will only be asked to pay one registration fee. All workouts for individuals and select age groups (35-54) will be the same. Athletes who qualify for both competitions will perform one set of programming, and the Quarterfinal will run from Wednesday, April 17, to Monday, April 22, allowing for more time to complete the workouts than in previous years.
Age-Group Quarterfinal - April 17-22
The top 200 athletes from each age group will advance to the online Age-Group Semifinal to determine who will advance to the CrossFit Games.
Age-Group Semifinal - May 8-13
The top masters from the Age-Group Semifinal will advance to the Masters CrossFit Games by Legends to determine who will be crowned the division champions.
The Masters CrossFit Games will take place from Aug. 29-Sep. 1, 2024, at the Birmingham Jefferson Convention Center in Birmingham, Alabama .
New this year, the Legends is trialing a division for 70+ athletes , exclusively at the Masters CrossFit Games. Since 70+ is not currently an official division in the CrossFit Open, invitations will be sent to the top 10 men and women in the 65+ division aged 70+ based on Quarterfinals performances, provided they did not advance to the Games in the 65+ division by the cut-off dates.
The number of advancing athletes will be:
Age Group | Advancing Athletes |
---|---|
35-39 | 40 men and 40 women |
40-44 | 40 men and 40 women |
45-49 | 40 men and 40 women |
50-54 | 30 men and 30 women |
55-59 | 30 men and 30 women |
60-64 | 20 men and 20 women |
65-69 | 20 men and 20 women |
70+ | 10 men and 10 women |
This year, there will be new ways to compete in events hosted by Legends if you don’t qualify for the Games. The Legends Championship and a new community Masters Team competition. The Masters Team Competition will take place at the same time as the Masters Games in Birmingham, Alabama, and the Legends Championship will be held in Tempe, Arizona, in December.
Teenage athletes will begin their season with the three-week worldwide Open, alongside the individuals and teams.
The top 25% of each age group (minimum 200) will advance from the Open to Quarterfinals.
The Age-Group and Individual Quarterfinals will be held on the same weekend. Any athlete in the 16-17 division who also qualifies for Quarterfinals as an individual may compete at both and will only be asked to pay one registration fee. All workouts for individuals and the 16-17 age group will be the same. Athletes who qualify for both competitions will perform one set of programming.
The top 200 teenagers from each age group will advance to the online Age-Group Semifinal to determine who will advance to the CrossFit Games.
The top 30 boys and 30 girls in each teenage division will advance from Semifinals to the Teenage CrossFit Games by Pit Teen Throwdown from Aug. 30 - Sept. 1 , to determine who will be crowned the division champions. The event will be hosted in Kalamazoo and Three Rivers, Michigan.
For teens who don’t qualify for the Teenage CrossFit Games, there will be two additional competitions to qualify for: The Pit Teen Throwdown and the Pit Collegiate Throwdown.
Visit the Pit Teen Throwdown website for more information.
The entirety of the adaptive competition season will be run by WheelWOD . Adaptive athletes will begin their season with the online Adaptive CrossFit Open by WheelWOD.
Although the registration process and competition will be run by WheelWOD, the Adaptive Open will run at the same time as the CrossFit Open and athletes will share similar workouts. The top athletes from the Open will advance to the Adaptive CrossFit Semifinals by WheelWOD.
This year, there will be 15 adaptive divisions ( expanded from eight during the 2023 CrossFit Games Season ), including:
LEARN MORE ABOUT THE 2024 ADAPTIVE SEASON EXPANSION
Adaptive Open Registration Begins - Jan. 9, 2024
Adaptive 24.1 - Feb. 29-March 4
Adaptive 24.2 - March 7-11
Adaptive 24.3 - March 14-18
The top 20 athletes from each adaptive division will advance from the Adaptive Open to the online Adaptive CrossFit Semifinal by WheelWOD.
Adaptive Semifinal - May 8-13
The top 10 adaptive athletes from all 15 divisions will advance from the Adaptive Semifinal to the Adaptive CrossFit Games by WheelWOD to determine the division champions. The 2024 Adaptive CrossFit Games by WheelWOD will be in San Antonio, Texas, from Sept. 19-22, 2024 .
2024 AGE-GROUP AND ADAPTIVE EXPANSION
Registration for the 2024 Open will begin on Tuesday, Jan. 9, 2024. Stay tuned to the CrossFit Games website for more information.
Cover photo by Tai Randall
Written by Lanette Mayes
Modified & Updated: 01 Jun 2024
Reviewed by Jessica Corbett
Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.
This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.
So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.
Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.
Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.
Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.
The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.
Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.
Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.
Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.
Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.
Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.
The city is known for its well-established educational institutions, providing quality education to students of all ages.
Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy , materials science, and engineering.
The city is blessed with numerous beautiful lakes , offering scenic views and recreational opportunities for locals and visitors alike.
Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.
Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.
Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.
Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.
Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.
The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.
Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.
Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.
Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.
The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.
The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.
Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.
Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.
Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.
The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.
The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.
Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development .
Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.
Elektrostal is proud of its sports legacy , with several successful sports teams competing at regional and national levels.
Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.
Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.
Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.
The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.
Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.
Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.
The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.
The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.
Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.
In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.
Q: What is the population of Elektrostal?
A: As of the latest data, the population of Elektrostal is approximately XXXX.
Q: How far is Elektrostal from Moscow?
A: Elektrostal is located approximately XX kilometers away from Moscow.
Q: Are there any famous landmarks in Elektrostal?
A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.
Q: What industries are prominent in Elektrostal?
A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.
Q: Are there any universities or educational institutions in Elektrostal?
A: Yes, Elektrostal is home to XXXX University and several other educational institutions.
Q: What are some popular outdoor activities in Elektrostal?
A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.
Q: Is Elektrostal well-connected in terms of transportation?
A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.
Q: Are there any annual events or festivals in Elektrostal?
A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.
Elektrostal's fascinating history, vibrant culture, and promising future make it a city worth exploring. For more captivating facts about cities around the world, discover the unique characteristics that define each city . Uncover the hidden gems of Moscow Oblast through our in-depth look at Kolomna. Lastly, dive into the rich industrial heritage of Teesside, a thriving industrial center with its own story to tell.
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One hundred NHL prospects were in Buffalo this week to meet with teams and undergo medical exams and fitness tests. A look at its value for the Kraken draft board
Kraken scouting director Robert Kron and several other hockey operations colleagues were in Buffalo this week for the 2024 NHL Combine, which invites 100 top prospects to gather for interviews with teams, medical exams and fitness testing. For Kron and assistant general manager Alexandra Mandrycky, plus crossover scouts Jeff Crisp, Mike Dawson and Tom O’Connor, the week featured 71 player interviews in 20-minute slots. GM Ron Francis was on hand for part of the week, not missing a chance to see prospects and lay more groundwork for the start of July 1 NHL free agency with other GMs and players agents in town.
The 71 prospect interviews add up to nearly 24 hours of conversation with players the Kraken staff have scouted and evaluated ahead of the 2024 NHL Draft later this month in Las Vegas. It’s the last in-person version of the draft with the team tables. Starting next June, teams will stay back in their draft bunkers at their training centers and headquarters.
But the combine will become no such remote event. Those interviews plus all-important medical reports (especially past and present injuries) and fitness testing to cap the combine week will continue as a final phase of evaluating players to be selected by the Kraken in future NHL drafts. Kron said the Kraken maximize all 20 minutes of the interview slots. It’s not 1-on-1 for the teenage prospects, but more like 1-on-a-half-dozen or more.
“For me personally, it’s putting a face to the player,” said Kron Thursday, taking a break from interviewing 18 more players. “Most of the time, we see these kids in the uniform and with helmets on and [face} cages and all that stuff. This week, it is face-to-face.
“You see how big they are without equipment. We can gauge what kind of physical development they need to go through or not. Also, we look at how they handle themselves in an environment like this. Our area scouts talk to these kids in season and do extensive interviews before the prospects get here. We pretty much have the information we need. We look for consistencies and maybe expand a little bit on what our scouts have dug up.”
There are “no right or wrong answers,” said assistant GM Mandrycky earlier in the week.
“The best interviews don’t necessarily equal the best players,” she said. “We want to know who they are, what motivates them to keep working through a season.”
As for the prospects, it’s a week of not skating or doing any on-ice work but plenty of visits to the gym. Kraken head coach of strength and conditioning Nate Brookreson and assistant strength and conditioning coach Jake Jensen are on hand to evaluate a full day of fitness testing on Saturday.
The workout stations include Y-balance (one leg in area and move it three different directions), grip strength, VO2 max testing (amount of oxygen utilized in grueling spin-bike ride), horizontal jump (aka standing long jump), bench press, shuttle run, pullups and an anaerobic (body operating without oxygen) fitness test that assesses revolutions per five seconds and 30 seconds overall – a reasonable facsimile of the push-yourself physical demands of hockey shift for NHL players.
Brookreson says he especially values specific tests: the standing long jump and the shuttle run, a pro agility test that requires shuttling quickly in multiple directions. Plus, the all-out anaerobic bike test that is the final test station of the day.
“I like those tests for evaluating athletic quality,” said Brookreson. “The bike test is 30 seconds, going as hard as you can. It gives a sense of somebody's ability to sustain output over the course of a shift; it’s a look at average power output.
“The test happens at the very end [of the week-long combine. You get to see how much somebody has left in the tank after going through an entire gamut of interviews and tests and everything. It shows what kind of intensity you are still bringing.”
Mandrycky and Kron both emphasized the testing data is useful but doesn’t tell a complete story. Need an example? Florida Panthers forward Sam Bennett could not complete even one pullup ahead of the 2014 Draft, but Calgary picked him No. 4 overall anyway. This spring, Bennett has notched six goals and four assists, including a game-winner and the first goal in what was a 2-1 Florida Game 6 victory over the New York Rangers that propelled the Panthers into the Stanley Cup Final that starts Saturday with the Edmonton Oilers visiting south Florida for the first two games of the series. Bennett is a noted clutch postseason performer with 24 goals and 28 assists for 52 points in 77 games with Calgary and now Florida.
One value of both the fitness testing and personal interviews is that Mandrycky, Kron, and others can determine a prospect’s current strength and stamina levels and whether there is more to develop in those players’ bodies.
“These kids are 18,” said Mandrycky. “They still have a lot to grow into, maybe not in height but definitely in strength and size.”
There are 62 forwards, 35 defensemen and three goalies attending the combine this week. All are listed in NHL Central Scouting's final rankings of North American and International skaters and goaltenders.
"The NHL Combine is a rite of passage on a player's path to the NHL,” said Dan Marr, the league’s Central Scouting director. “It’s a final showcase for the prospects.”
The event also marks the last major download of information about which players the Kraken hope to draft come the first round on June 28 and rounds two through seven on June 29. The Kraken hockey brain trust might tweak the draft board (probably not much) after the combine findings and right up until draft night. It’s nearly showtime (especially this year at Sphere in Vegas) for young players from North American and Europe who have long dreamed of getting drafted.
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Embark on a quest to level up your diagnostic and curative powers by joining the horse doctor community in Orlando for the AAEP’s 70th Annual Convention!
The 2024 event features 3 ½ days of educational sessions covering more than 20 topic areas in equine veterinary medicine and daily practice life. No meeting offers more educational options than the AAEP Convention.
Before we unveil the complete schedule of sessions and social events, please consult the Schedule -at-a-Glance for key dates and times. More information will be shared soon.
View the Schedule At-A-Glance
Discover innovations to enhance your care of the horse and the growth of your practice among our nearly 300 trade show exhibitors. The Trade Show will be open Sunday, Dec. 8 – Tuesday, Dec. 10.
Interested in exhibiting? Contact Debbie Miles, AAEP trade show coordinator, at dmiles@aaep.org .
Both In-Person + Virtual Registration Available
In addition to the educational sessions, events and other unique experiences offered in Orlando, all in-person attendees receive complementary access to the digital session recordings for unlimited viewing at home. Win+win!
Can’t join us in Orlando but want to earn CE from the Convention’s robust educational program? Virtual registration is available and allows you to earn CE at your pace. In addition, virtual registrants will have the opportunity to attend live Table Topic sessions on Zoom in December which meet the CE licensing requirements for in-person education.
Registration will open the week of July 15!
Please contact the AAEP office with any needs you have regarding the 2024 event. We can be reached at (859) 233-0147 or aaepoffice@aaep.org .
Join us in Orlando to embrace the magic of learning to unleash your innate power and manifest the career you desire!
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Home — Essay Samples — Life — Fitness — My Fitness Plan: Reflective Analysis
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Published: Apr 11, 2019
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Fitness program, interpretation of my current fitness levels, works cited:, how these activities improved my stress levels, impact these activities have had on my emotional and social well-being, the success of self-set goals at the beginning of the program.
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By Thomas Cech
Dr. Cech is a biochemist and the author of the forthcoming book “The Catalyst: RNA and the Quest to Unlock Life’s Deepest Secrets,” from which this essay is adapted.
From E=mc² to splitting the atom to the invention of the transistor, the first half of the 20th century was dominated by breakthroughs in physics.
Then, in the early 1950s, biology began to nudge physics out of the scientific spotlight — and when I say “biology,” what I really mean is DNA. The momentous discovery of the DNA double helix in 1953 more or less ushered in a new era in science that culminated in the Human Genome Project, completed in 2003, which decoded all of our DNA into a biological blueprint of humankind.
DNA has received an immense amount of attention. And while the double helix was certainly groundbreaking in its time, the current generation of scientific history will be defined by a different (and, until recently, lesser-known) molecule — one that I believe will play an even bigger role in furthering our understanding of human life: RNA.
You may remember learning about RNA (ribonucleic acid) back in your high school biology class as the messenger that carries information stored in DNA to instruct the formation of proteins. Such messenger RNA, mRNA for short, recently entered the mainstream conversation thanks to the role they played in the Covid-19 vaccines. But RNA is much more than a messenger, as critical as that function may be.
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Though it is a linchpin of every living thing on Earth, RNA was misunderstood and underappreciated for decades — often dismissed as nothing more than a biochemical backup singer, slaving away in obscurity in the shadows of the diva, DNA. I know that firsthand: I was slaving away in obscurity on its behalf.
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The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory. Promotes sports and youth development. Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.
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Elektrostal. Elektrostal ( Russian: Электроста́ль) is a city in Moscow Oblast, Russia. It is 58 kilometers (36 mi) east of Moscow. As of 2010, 155,196 people lived there.
December 7, 2024. Orange County Convention Center, 9800 International Drive. Orlando. FL. Continuing Education Credit. Embark on a quest to level up your diagnostic and curative powers by joining the horse doctor community in Orlando for the AAEP's 70th Annual Convention! The 2024 event features 3 ½ days of educational sessions covering more ...
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Moscow Oblast ( Russian: Моско́вская о́бласть, Moskovskaya oblast) is a federal subject of Russia. It is located in western Russia, and it completely surrounds Moscow. The oblast has no capital, and oblast officials reside in Moscow or in other cities within the oblast. [1] As of 2015, the oblast has a population of 7,231,068 ...
Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License, Version 1.2 or any later version published by the Free Software Foundation; with no Invariant Sections, no Front-Cover Texts, and no Back-Cover Texts.A copy of the license is included in the section entitled GNU Free Documentation License.
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