The hottest movie at the beginning of 2024 is "Hot and Hot", the protagonist Le Ying discovered the sport of boxing in despair, regained her confidence, and found the meaning of life.
This popular movie has set off a "tide of movement" in society, but although sports are good, we must not be greedy for "more"! The latest research has found that the longer the exercise time, the better, and there is a "golden duration."
The "golden hour" of exercise:
25-40 minutes a day is best!
A recent study published in the prestigious medical journal Mayo Clinic Proceedings found that the relationship between exercise and all-cause mortality is not completely proportional, but there is a U-shaped curve, which means that there is a "golden duration" of exercise.
The study followed nearly 10,000 participants in the city of Copenhagen and conducted a 25-year survey of data covering a variety of sports including cycling, tennis, jogging, swimming, handball, weightlifting, badminton, football and more.
The researchers carefully counted the number of hours of physical activity the participants spent each week and compared it to local death records.
Surprisingly, the study found that people who exercised 2.6 to 4.5 hours a week had about 40% lower mortality rates than those who didn't.
However, longer exercise is not always better, and mortality increases after more than 4.5 hours per week.
The study found that while the mortality rate was lower than that of people who did not exercise, the mortality rate increased compared to those who exercised 2.6 to 4.5 hours, although the mortality rate was lower than that of those who did not exercise.
Researchers estimate that exercising 2.6 hours a week or 25 minutes a day equates to about 7,000 to 8,000 steps a day. And exercising 4.5 hours a week or 40 minutes a day is equivalent to walking 12,000 steps a day.
The results showed that after reaching the cut-off point of 2.6 to 4.5 hours of exercise per week, continuing to increase the amount of exercise did not provide more benefits and could even be counterproductive.
Therefore, from the perspective of maximizing benefits, walking 7,000 to 8,000 steps a day or exercising for 25 to 40 minutes is the best exercise regimen to achieve maximum health results with the least amount of exercise time.
In addition to the duration,
The movement also follows 4 principles!
Exercise can not only improve physical fitness, but also make the mood happy, and the physical and mental health brought by it cannot be ignored. However, in addition to the requirements of the exercise, there are also these 4 principles to follow:
Security principles
Many people know about the preparation activities before exercise, but many people ignore the stretching exercises after exercise. Studies have found that stretching after exercise can help relax muscles, improve muscle elasticity, and effectively reduce sports injuries.
If you do not stretch for a long time after exercise, it may bring these problems: local inflammatory factors, metabolic wastes, etc. cannot be discharged, resulting in aggravated fatigue and slower recovery.
Over time, the risk of sports injuries increases, so it is recommended that stretching for at least 10 minutes, or about 1/3 of the duration of exercise.
The principle of comprehensiveness
Different types of exercise will bring different fitness results, and the way of exercise is "a little different", preferably including aerobic exercise, strength training and flexibility training.
Aerobic exercise can enhance cardiopulmonary function, increase the body's oxygen uptake, improve cardiopulmonary tolerance, reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and help to prolong life.
Strength exercises help to improve muscle strength, improve body stability, and avoid injuries caused by insufficient strength during exercise.
Flexibility training, also known as stretching exercises, can improve the stretching ability of muscles, make the body more stretched, more flexible, and reduce the occurrence of sports injuries.
The principle of step-by-step
The method and intensity of exercise vary from person to person, and it is important to take it step by step. For people who lack knowledge of various sports or have poor basic athletic ability, it is difficult to keep up with high-intensity or difficult training at the beginning, and it is easy to deform during training, and incorrect force will not only reduce the training effect, but also lead to injury.
If you experience symptoms such as dizziness, dizziness, chest pain, nausea, shortness of breath, palpitation, and vomiting during exercise, you should stop exercising immediately and seek medical attention in time. If there is persistent and obvious fatigue after exercise, the exercise time should be appropriately reduced.
Perseverance principle
There is only one best exercise plan in this world, and that is perseverance. Three days of fishing and two days of drying nets, once stopped, the previous results were in vain.
When it comes to choosing sports, you should focus on your interests. Sport that interests you is easier to stick to, and the athlete can have more fun with it.