Although we have certain weekly walks, it is still better for our health to set certain days when we do sports for a fixed time. So, what do the specialists recommend to preserve our physical and mental health through exercise?
Specialists’ findings have shown that exercise reduces the risk of cardiovascular disease and depression, while improving the performance of the heart and lungs.
If you exercise to stay healthy, you should exercise moderately for at least two and a half hours a week(where you breathe a little faster than normal).
Another option is to do 75 minutes of intense sports per week.
Harvard University researchers also published a study that found that 150 minutes of exercise per week reduced the risk of coronary heart disease by 14%.
Tips Practice at least 150 to 300 minutes (2h30 to 5 hours) of moderate-intensity cardiovascular physical activity, with a frequency of 5 sessions per week or more.
Do not stay more than 2 days without sports, except in cases of severe fatigue or illness. It is recommended to get more than 300 minutes of physical activity per week for additional health benefits. Add 2 sessions per week of full body muscle building, 20 to 30 minutes each. Ideally, add flexibility by stretching the whole body once or twice a week. Exercise every day?
It is advisable to practice at least 30 minutes of sports every day, unless it is contraindicated. It is important to walk between 4,000 and 8,000 steps a day.
The benefits of playing sports can be seen especially when physical activity is performed regularly, 5 days a week or morelt.
On days when you feel more tired, it is advisable to go for a walk to recover – 4000 steps during the day is a goal to set.
To burn calories, it is recommended to practice three 20-minute workouts per week. Furthermore, strength training reduces the risk of developing type 2 diabetes and high blood pressure.
Source: fitnessmama.ro
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2023-08-02 17:54:02
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