2023-09-02 11:17:50
Efficiency increases when brisk walking, running, and strength training are combined… Safety is important
Input 2023.09.02 20:16 Hits 5,962 Input 2023.09.02 20:16 Hits 5,962 You can increase calorie consumption by adjusting the intensity of running and walking while walking. [사진=게티이미지뱅크]
It’s time to resume the exercise in earnest following taking a break from the heat. It’s still hot in the middle of the day, but early morning and evening are good weather for exercising. Everyone knows that exercise is good for health. It’s not just an expensive gym workout, you can do it around the house as much as you like. How can exercise be effective in daily life?
I did a mix of brisk walking + jogging + strength training… Cardiovascular disease mortality rate drops by 70%
Recently, a paper looking at the relationship between exercise intensity, time, and mortality was published in the international journal Journal of the American Medical Association (JAMA). This is a large-scale study in which 500,705 Americans with an average age of 46 were followed for 10 years. It is noteworthy that this study analyzed the effects of exercise on middle-aged people who are at increased risk of various diseases such as cardiovascular disease and cancer.
As a result, people who did moderate aerobic exercise such as brisk walking for 150 to 220 minutes per week, high-intensity exercise such as jogging and cycling for less than 75 minutes per week, and strength exercise such as dumbbells more than twice a week had heart disease (angina pectoris-myocardial infarction). ), stroke (cerebral infarction-cerebral hemorrhage), and other vascular disease mortality rates were reduced by 70%. It has been shown that the health effect is maximized when jogging and strength training are properly mixed with a focus on brisk walking.
Running is more effective for weight loss, but… Be careful of your heart and knee joints
Jogging burns more calories than brisk walking. More effective for weight loss. However, in the midst of severe changes in the body, you should look at ‘safety’. Running for health can damage it. According to the American Heart Association (AHA), excessive running puts a lot of strain on the heart. If you have high blood pressure, it is good to check your heart health in advance. Knee joints are also subjected to considerable shock, so arthritis must also be taken care of. You should also prepare for injuries such as plantar fasciitis and Achilles tendon inflammation.
Run and walk, walk fast and walk… Walking–Running Safely
If there are no major problems with the heart or knees, it is good to gradually increase the intensity of exercise while alternating between walking and running. Depending on your physical condition, you can adjust the intensity in various ways, such as running for 2 minutes and then walking for 1 minute, running for 3 to 4 minutes and then walking for 2 minutes. If running is burdensome, there is also a way to increase your speed like an alarm clock, walk quickly, and then repeat normal walking. If you feel unwell, it is safe to stop immediately.
Climbing stairs to strengthen leg muscles… Move your body often in everyday life
Climbing the stairs increases the calorie consumption by adding strength-strengthening effects to aerobic exercise. It is also good for training the back of the buttocks as well as the calves and thighs. However, when coming down, it puts a lot of strain on the knee joints, so safety is important. If there is an elevator, it is better to use it when going down. The World Health Organization (WHO) said housework at home, cleaning, tidying up, and walking to and from work are good physical activities. The Korea Centers for Disease Control and Prevention also said that it is more important to diligently move the body in daily life. Eating dinner and going back and forth between the living room and room also helps control blood sugar and burn calories.
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