There are many people who stay at home during the winter and decide to exercise to gain weight. Should I continue to do low-intensity exercise so as not to strain my body, or should I try high-intensity exercise that is good for burning calories to lose weight? Are you curious about which exercise method is right for you? Exercise intensity and time are both important, but above all, it is important to understand your health condition and find the exercise method that suits you.
◆ To achieve health effects, ‘the rule of exercise time’ for 150 minutes
If you want to get health benefits from exercise, 150 minutes or more of moderate-intensity exercise per week do or 75 minutes or more of vigorous exercise Should be. Of course, you can adjust the time allocation according to your condition. Moderate-intensity exercise includes anything that can raise your heart rate a little, such as cleaning the house or taking a brisk walk. Vigorous exercise includes running, jumping rope, and high-intensity interval training.
There are also studies that increase exercise time lower the risk of death. According to a study of 660,000 adult men and women living in the United States, those who did 1 to 2 times the recommended amount of exercise per week had a 31% lower mortality rate than those who did not exercise at all. People who exercised five times the recommended amount had a 39% lower mortality rate.
◆ Maximized calorie consumption, ’20:10:8′ high-intensity exercise
Exercise intensity is also important. High-intensity exercise makes the wall of the left ventricle, which pumps blood, thicker and stronger. It develops small air sacs alveoli that carry oxygen into the blood, and allows the cells to transport oxygen to more capillaries.
high intensity interval trainingis greater than any other movement at the same time Burns 30% more calories. Even if the interval training is short, it is because the body needs more strength to return to its original body after sufficiently stimulating it. It takes a lot of energy to lower the body temperature raised by exercise, re-oxygenate the blood, and return the heart rate and respiratory rate to normal levels. In other words, the exercise is over, but the calories are still burned. If you’re running out of time’20 seconds exercise → 10 seconds rest → 8 repetitions’ conceptual ’20:10:8′ High Intensity Workout Tabata FormulaFollow
◆ Beginner exercise, low-intensity exercise for more than 6 months
Exercise beginners focus on cultivating the habit of exercising steadily and gradually increasing the exercise time. Developing intramuscular cell mitochondriais to make it possible Mitochondria play a role in synthesizing ATP, an energy source, from food that enters the body. When muscles are stretched, more mitochondria are created in muscle cells, which creates more energy. Ultimately, basic stamina and endurance are strengthened.
Low-intensity exercise for at least 6 months There comes a time when you don’t feel like you’ve been exercising at all. This is the point where you need to do more exercise than you normally do, and this is the time to increase the intensity. However, you should be wary of falling into overtraining. High-intensity exercise stimulates the release of the stress hormone cortisol. If your body is already under too much stress or experiencing anxiety, you need to be careful because more stress hormones are secreted.