How much exercise per day ?
Even 5 minutes a day is useful!
The New York Times reported that “5 minutes of running a day has long-term benefits.
” Since then, most news reports have suggested that maybe 5 minutes of exercise a day is all you need.
But is this statement true?
The New York Times story was based on a study published in the Journal of the American College of Cardiology that analyzed the association between running and the risk of death in more than 55,000 adults over the age of 15.
During this period, scientists found that people who ran during the week had a 45 percent lower risk of dying from heart disease and a 30 percent lower risk of dying from any cause than those who did not.
During this 15-year period, 3413 participants died for various reasons. Compared to 6.8 percent of those who did not run, 4.3 percent of runners died.
And in heart disease in particular, 1.3 percent of runners had a lower death rate than 2.6 percent of those who did not run.
These numbers may not seem as impressive as you might think, but they are meaningful statistics.
This means that the probability of this number of deaths simply occurring by chance is very low.
What is surprising here is that the extent to which each person runs does not seem to matter.
Those who run for 150 minutes or more a week, or especially those who run faster, live longer than those who do not.
But they do not live significantly longer than those who run less, including people who run at a very low speed of about 5 to 10 minutes a day!
Researchers do not know exactly how many people actually run 5 to 10 minutes a day on average.
What they do know is that they run more than about 51 minutes a week.
This can be 50 minutes a day a week, or irregularly 15 minutes on Wednesdays or 35 minutes running on weekends.
In fact, most people do not run for just 5 minutes, but what these findings show is that there are many benefits to running more than 51 minutes a week, and it does not matter how you spend that time running.
Based on numerous studies, good guidelines have been written for activity of at least 150 minutes per week with low intensity and level, such as walking for optimal health benefits.
If your intensity and level of activity increase, the guidelines say that you will achieve the same benefits by spending less time exercising.
That’s why just 75 minutes a week of running is enough instead of walking.
We believe that every activity is better than no activity, so if 5 minutes is your starting point, it is great, but you should try to increase the level and time of your activity.
Your activity is not just about running.
In fact, spending more than 51 minutes a week running with other sports is very beneficial.
Can you exercise a lot?
What are the dangers of excessive exercise?
Excessive side effects of exercise
Exercise is good (maybe even addictive!), But when it comes to going to the gym, does “too much” make sense?
When exercise exceeds the body’s ability to recover, instead of getting stronger and faster, we may actually become weaker and slower (apart from injury and discomfort).
So relax tired muscles and recognize the body’s warning signs that tell when it is enough or too much.
Is this an uncomfortable amount?
For many people, the pleasure of training and exercising is through achieving certain goals and positions, for example for a championship or weightlifting team.
Sometimes, however, we put a lot of pressure on our body and as a result we will have chronic fatigue and decreased performance, which is called excessive exercise.
Although strenuous exercise can increase perseverance, athletes of all body shapes, from runners to weightlifters, are exposed to these injuries.
Often, the first sign of lack of progress is too much exercise, which means it’s time to allow yourself a little recovery and you may need some mental rest.
But the symptoms of excessive exercise include a variety of aches and pains, as well as other discomforts:
Weak and painful heart
Significant fluctuations in resting heart rate and blood pressure can be a sign that the body needs more rest.
Some observational research has shown that long-term endurance training can cause irregular heartbeats.
Although the association between strenuous exercise and heart rate is not yet fully understood or accepted, it is best to take any unusual symptoms seriously.
Pain in the body, even a few days after exercise and very slow recovery, can be warning signs.
Oh! Continuous damage!
Excessive exercise can increase the risk of injury, as well as colds and infections.
Severe fluctuations in appetite or weight can indicate that you have put too much pressure on your body.
Lack of sleep
Excessive exercise can also disrupt sleep habits and make recovery more difficult.
Your Executive Plan:
A Reason to Rest
Exercising paralyzes the body, and giving time for recovery and repair allows the body to become more supportive and faster than before.
That is, days without exercise are often as important as exercise days, and the key to progress, Rest and relaxation, is to have a regular schedule for rest and relaxation.
But a few more tips to avoid excessive exercise:
Doing one thing over and over again can put a lot of strain on the body and mind.
A little variety helps keep everything fresh and, if done right, helps us achieve our main goal.
Be careful not to overdo it
If today’s runners can only run one mile, they probably won’t be able to compete in the marathon tomorrow.
Plan to take small steps toward your goals each day.
The car does not work well without proper fuel.
Make sure the foods you choose are consistent with your type of exercise and goals.
Get enough sleep
We all need enough and good sleep to have the best recovery.
Everyday stress can affect your performance at the club, so reduce your stress by any means and smile more to feel more refreshed.
Do you exercise a lot now?
Increase some rest and leisure time from exercise.
Although the amount of proper rest time varies from person to person, a week or two of rest gives the body time to recharge faster, get stronger, and rest better than before.