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Less time at the gym yields same results for older women

By WTOP Staff

WASHINGTON – Older women who exercise two to four times a week see greater health benefits than those who work out six times a week, a new study shows.

A study published in Medicine & Science in Sports & Exercise took a group of 72 between the ages of 60 and 74 and divided them into three groups: a group that exercised twice weekly, one that exercised four times weekly and one that exercised six times per week, reports The New York Times.

After four months, the study found there was almost no difference in fitness gains between the three groups. However, those who exercised four times a week expended more energy and burned more calories per workout than those in both other groups. Those who worked out twice a week increased their calorie burn and energy.

Those who exercised the most expended considerably less energy per workout than at the study’s start, and burned less calories.

The women who exercised the most complained it took too much time and in reaction were more prone to drive instead of walk and opt for the elevator rather than stairs to save time, reports the Times.

The weekly workouts were divided evenly between strength training and cardiovascular exercise. The weekly two-timers did one day of strength and one day of moderate cardiovascular, the weekly four-timers did two days of each, and so on.

The study did not focus on weight loss and the women were not asked to change their eating habits. Rather, researchers at the University of Alabama, where it was conducted, focused on health benefits such as improved endurance, calories burned and strength.

“If you’re more intense with your exercise and if you’re focused, four days may be enough,” says WTOP’s fitness trainer Fairfax Hackley, who added that workouts should include three vital parts, including cardiovascular, strength training and flexibility.

“If you don’t have a balance, everything is grind, grind, grind. It’s just like a razor or a knife, you can only sharpen it so much.”

D.C. fitness trainer Kimberly Linton agrees.

“Anything more than four days is over-training,” she says. “Most people think that they’re changing themselves while they are working out, but the change really comes when the body is at rest.”

WTOP’s Randi Martin contributed to this report. Follow @WTOP on Twitter.

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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