Research indicates: An hour of exercise a day is better than 150 minutes per week
Experts recommend 150 minutes of sports per week are optimal for the general health. However, an hour of exercise a day is far more healthier.
Those who follow the recommendations from many health organizations, and practice 150 minutes per week, increase their life expectancy by 31 percent. That is in itself quite good, but it can get even better! Of course, with more movement.
According to a study conducted by the Harvard University, we can increase our lifespan by 39 percent if we move one hour daily. For the study, the scientists studied the sport habits of 661,000 adults over a period of 14 years.
The result of the study: Those who did at least a little bit of movement, could reduce their risk by 20 per cent. Study participants, which actively 150 minutes per week reduced their risk by at least 31 percent. Fitness freaks, that moved at least one hour a day could reduce the risk by 39 percent.
This is not only good for your health but also for a fit body.
How much Training is healthy for me?
The correct training dosage decides whether or not the sport will show its effects. Wrong ambition can harm health. So what should you observe during your training?
Sport keeps you healthy, Sport strengthens body and mind – no one may doubt that. But anyway: According to statistics, in Germany 900 athletes die annualy of sudden cardiac death. The Italian cardiologist Professor Domenico Corrado counts premature death with their profession: Professional athlets practice two and a half time as much sport activity than an amateur.
FITNESS FOR BEGINNERS
The ancient Greeks praised moderation and warned against physical excesses.
Our body needs movement: Thats the law. Whoever violates it, either intentionally or negligently endangers his health, risking disease and early death. On the other hand: Those that suddenly start with extreme training, after years of passivity bring themselves into a similar dilemma: It is gradually downhill – with the performance, well-being and health.
It is important to understand that the body must always remain in some sort of balance.
For a trained athlete, it is not a problem to play sports every day. However it is important to change the training, not too put too much strain on only one aprt of your body. For example; start jogging on the first day, switch to the aerobic center on the next day. Make sure to keep the balance between cardio and strength training. This way you allow parts of your body a break, so that they can regenerate themselves meanwhile.
This is the way to do it, in order to stimulate different metabolic processes. The adjustment takes place during the break between workouts. This is an ingenious mechanism of nature’s super compensation and helps to increase strength and endurance.
Especially when it comes to jogging, beginners tend to start off too fast, ultimatelz causing them to exhaust themselves. Inhale through your nose. It provides you with the right amount of oxygen and lets you run in the correct pace. In order to find the right rhythm, you can proceed based on the eight-step method: Every eight steps breathe in and out.
Excessive weight training is punished by the body with muscle soreness, which is actually a warning signal. The motto: ”No pain – no gain” does not apply for health related fitness strength training. For beginners there is also a higher risk that they acquire a wrong technique without professional health, or make non-functional exercises.