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Kevin Loria
There are many good reasons to exercise today.
Whether you want to lose weight, fight anxiety and depression, improve memory, build endurance or strengthen bones and muscles,
But depending on your goals, certain types Exercises work better than others.
If you want to improve bone health, you will want to do bodybuilding as weightlifting. For rapid improvements in speed or strength, a high intensity interval program might be the best. To improve brain health, aerobic exercise could be very helpful.
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Some benefits are visible in minutes, while others may take months or years.
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For sustained improvement, consistency is key. People see the most benefits if they train regularly, several times a week, throughout their lives.
But any form of activity can be beneficial for you and count as exercise. Pass the elevator to take the stairs, walk a mile to the store instead of driving, or go help a friend to spend the weekend. This is good for your body and your brain
Here is what it takes for various forms of exercise to produce benefits supported by science.
To add years to your life, do it
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You can get big benefits without having to do much: running for five minutes a day could add years to your life, according to a study of Journal of the American College of Cardiology
To be clear, you will probably want to exercise more than that. But it's worth knowing that even a little exercise is better than nothing.
This study found that over a 15-year period, people who were running just a few times a week (an average of five minutes a day) had about 30% less risk of death than people who did not have a good chance of death. have not run at all. And people who ran more had even healthier hearts.
For a boost, do this.
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Spending 30 minutes on a treadmill is enough to lift one's mood, according to a study published in the journal of the American College of Sports Medicine. Even participants who moved to the rhythm of the walk received the same mood advantage.
This shows that no matter how fast you go, the movement has a positive effect, adding to the already important corpus of research showing running and other forms
In another study, women who attended three 50-minute aerobic classes per week had significantly improved mood, decreased anxiety, and were more optimistic after 12 weeks
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To relieve the symptoms of depression, this improvement in mood is a good start. But following a regular routine is the most effective way to improve mental health no matter what kind of workout you do.
In a pilot study, participants had 30 minutes of aerobic exercise daily for 10 consecutive days and showed significant improvement.
Other studies have compared aerobic exercise with resistance training programs to see if we worked better to treat depression.
The general verdict of a major review of studies revealed that one or the other type of activity could be just as beneficial. Examples of training programs from several of these studies allowed participants to train in strength or perform aerobic exercises at least three times a week, 60 minutes each for 12 weeks.
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To reduce the risk of death and chronic disease, do the following:
To meet basic fitness guidelines, reduce the risk of death and chronic illness, and improve your mental health. According to a new report from the CDC, only 22.9% of Americans aged 18 to 64 years complied with the government's recommendations for physical activity between 2010 and 2015. These guidelines require that healthy adults do the same. at least two and a half hours. moderate intensity activity – or 75 minutes of vigorous intensity activity – plus at least two days of muscle building a week.
To meet the strict minimum of the CDC, you can perform about 30 minutes a day. Five days of moderate-intensity aerobic exercise – a 30-minute brisk walk or an occasional bike ride – are enough to meet aerobic guidelines. Then, two days of bodybuilding, using weights or bodyweight exercises, are also important because these activities are the most important for strengthening bones and muscles.
If that sounds like a lot, you can always get things done faster. Just 75 minutes of vigorous exercise to meet weekly guidelines. It could be a good race or swim – anything that makes your heart beat.
The research of the American Heart Association verifies that doing at least as much is enough to reduce the risk of heart disease.
If you want to counter the effects of sitting, you must do at least one hour of exercise each day.
Provided all day basically causes gradual damage to your heart, according to recent research.
While compliance with basic fitness guidelines is important, most studies show that this is not enough to compensate. To do this, you should basically double the recommendations, taking between 60 and 75 minutes of aerobic exercise of moderate intensity per day.
Doing at least two days of strength training exercises is still important.
To improve a particular aspect of fitness, try to get a real workout at least three days a week.
At the start of a bodybuilding program, some people Shawn Arent, director of the Rutgers University Center for Health and Human Performance and a member of the American College of Sports Medicine, said: Business Insider . But most research shows that to actually improve aerobic fitness or strength, people have to train at least three times a week.
Ideally, you should do something fitness every day, since inactivity is a real killer. But whether you're trying to get stronger or improve your aerobic fitness, you want to reach those goals at least three times a week, and maybe more.
To get the results of a short interval workout, do this. 19659052] If you are doing a short interval workout – something like a 7 to 10 minute high intensity circuit – you should do it three to five times a week to see the results.
Although short training sessions can be effective, you should always do enough to keep your body regularly stimulated and your muscles to grow.
For fast-paced circuits like the popular 7-minute workout, it means doing them at least three to five times a week, the Business Insider .
And even though these kinds of exercises can help you get some exercise done when you're busy, it's best to spend more than a few minutes a day being active.
To strengthen muscles,
People's muscles start to strengthen and contract in the few weeks following the start of a new program
It does not take long for your body begins to change if you start training
. ] In the space of a week, the mitochondria, the energy plants for cells, begin to multiply, which provides more fuel for your muscles.
"After Two to Four Weeks, Your Nervous System Is Much More Effective Robert Newton, Director of the Institute of Medicine Research at Edith Cowan University, recently told Nine News in Australia [19659003] Within 6 to 8 weeks, you could have 50% more mitochondria, which will give you more stamina.Give 8 to 9 weeks to train for your first 5km run [19659033A5kmrunisaworkablegoalformostpeople
Most beginners say that runners can be complete couch potatoes to run a 5k in nine weeks, coaching 30 minutes to the Once a week, three times a week.
If you are already in good shape, more specialized training programs can help you reach an ambitious goal within eight weeks.
To significantly improve strength, Endurance or die Visible muscle finish, give yourself 12-16 weeks.
The exercise is progressive and – depending on your physical condition and your age – you may be able to see constant improvements for years. But if you start a new fitness program or if you're trying to prepare for a specific competition, you should give yourself 12-16 weeks to make significant progress, according to Shawn Arent, director of the Center's Health and Human Performance Center. Rutgers University. and a member of the American College of Sports Medicine.
It is not that you will not see improvement sooner. But 12 to 16 weeks is the time that most exercise scientists say you should give yourself to see a significant improvement in any workout program.
To stay with a workout plan, reach that goal. six months, you are most likely to follow a workout program.
In the first six months, many exercise programs see a 50% drop rate. But after this point, people are more likely to stick to a program.
As your body adapts, you see results, and you begin to appreciate the mood boost that comes from the exercise, it becomes more and more difficult
L & rsquo; High intensity interval training is probably the fastest way to improve fitness, HIIT programs from 12 to 16 weeks often showing improvements equal to or better than those of traditional workouts.
High intensity interval training involves workouts that alternate periods of activity with periods of rest.
Various studies show that these programs are a great way to improve the body's ability to use oxygen. benchmark for overall fitness. They also have strong effects on blood pressure and the ability to burn fat.
Even a minute of intensive training can improve aspects of health. In a small study published in 2016, the researchers had a group of men do a training consisting of three bursts of 20 seconds of total effort, with a little warm up, recovery and recovery. rest between the sets. The results suggest that the fitness levels of these participants improve as much as those of men who worked for 45 minutes at moderate intensity.
Most high intensity workouts have a slightly longer duration (between one minute and three minutes). are often the most effective ways to improve VO2Max, blood sugar levels, and more.
To become fast, do this.
If you want to become strong quickly, a high intensity workout program can enhance your strength.
A recent study by the American Council on Exercise compared two small groups of men and women, enrolling them either in a more traditional strength training program or in an intensive workout program at high intensity intervals
. Regular program, participants raised 60-70 percent of the maximum weight for more repetitions. In the high intensity program, participants increased their maximum weight by 100% for fewer repetitions.
After six weeks, participants in both groups were significantly better. But participants in high-intensity training have strengthened faster, showing improvement within three weeks in some cases – and have spent only half as much time working.
To protect the brain against aging, do it. To protect the brain from aging, regular aerobic exercise of moderate intensity at least four days a week can be the best.
Researchers found that older adults with mild cognitive impairment begin a 30-minute walk program per day. Week for 12 weeks show stronger connections in areas of the brain associated with memory. There is also research on animals that show that endurance exercises (the equivalent of running) are associated with the development of new nerve cells in the brain.
This research indicates that aerobic exercise of endurance is more beneficial for neurogenesis. training. Other researchers have found that adults who practice aerobic exercises have increased brain volume in areas related to memory.
To make better use of oxygen, do the following:
Nine months of cardiovascular training
If you have focused on the l? Cardio training, such as running or swimming, the VO2max of your body, or its ability to use oxygen, should have increased by about 25% now. It is possible that you can see even more improvement if you incorporate interval workouts into your program.
To improve bone health, do this.
To improve bone health, exercise for at least six to 12 months. 19659003] At some point after the age of 30, we begin to lose muscle mass and bone density. According to Arent, by increasing the strength, you can delay and even reverse the loss of bone density and muscle mass that comes with age.
It takes time for your skeleton to really begin to adapt, potentially up to a year. . In this period of time, some research shows that it is possible to reverse the effects of osteoporosis with a steady resistance training. But at that time, the muscles will have developed, the stamina will have improved, the heart function will be better and the bones will become stronger.
To do all the right thing,
To achieve the minimum fitness standards for aerobic workout and bodybuilding, do something every day, even though Is a fast walk of moderate intensity. These walks may be sufficient to meet minimal aerobic training guidelines or can be a good day of recovery if you go stronger on other days.
On days when you do not have a lot of time, know that it is still possible to make significant progress with a short and intense workout.
But there are also benefits to working longer, which can help you burn more calories and could be beneficial for brain health.
something, do it at least three days a week.
Finally, transform fitness into a habit that will last a lifetime, because the longer you do it, the more benefits you'll see.
This story was published in Business Insider. Read it here or follow BusinessInsider Australia on Facebook.
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