{"id":1449,"date":"2019-11-20T15:15:33","date_gmt":"2019-11-20T13:15:33","guid":{"rendered":"https:\/\/suprastratum.com\/?p=1449"},"modified":"2020-01-21T15:01:53","modified_gmt":"2020-01-21T13:01:53","slug":"workout-frequency","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2019\/11\/20\/workout-frequency\/","title":{"rendered":"HOW MUCH SHOULD I EXERCISE?"},"content":{"rendered":"<p>The most common questions about exercise are about the duration, intensity and frequency of exercise. Read our article, the answer is surprising!<\/p>\n<p style=\"text-align: justify;\"><!--more--><\/p>\n<p style=\"text-align: justify;\">I'm sure you've heard a lot about exercise and how and how much you need to exercise to be healthy.<\/p>\n<p style=\"text-align: justify;\">A recent <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2018-100493\" target=\"_blank\" rel=\"noopener noreferrer\">meta-analysis<\/a> clarifies these issues, looking more specifically at running.<\/p>\n<p style=\"text-align: justify;\">Let's start with the benefits found:<\/p>\n<ul>\n<li>27% reduction in risk of all-cause mortality<\/li>\n<li style=\"text-align: justify;\">30% cardiovascular mortality risk reduction<\/li>\n<li style=\"text-align: justify;\">23% cancer mortality risk reduction<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Let's go to duration and quantity.<\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_1463\" aria-describedby=\"caption-attachment-1463\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?ssl=1\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1463\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/11\/20\/workout-frequency\/twit-fphys-10-01363-g009\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?fit=1044%2C835&amp;ssl=1\" data-orig-size=\"1044,835\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"twit-fphys-10-01363-g009\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;psssssss&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?fit=840%2C672&amp;ssl=1\" class=\"wp-image-1463 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?resize=800%2C640&#038;ssl=1\" alt=\"Diet, Diet, Diet, Weight loss, Diet, Weight loss, Weight loss, Weight loss, Weight loss, Health, Exercise, Fitness, Health, Sport, Longevity, Slimming, Weight loss, Smoking, Weight loss\" width=\"800\" height=\"640\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?w=1044&amp;ssl=1 1044w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?resize=300%2C240&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?resize=1024%2C819&amp;ssl=1 1024w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?resize=768%2C614&amp;ssl=1 768w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/11\/twit-fphys-10-01363-g009.jpg?resize=438%2C350&amp;ssl=1 438w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 984px) 61vw, (max-width: 1362px) 45vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-1463\" class=\"wp-caption-text\">Source: <em><a href=\"https:\/\/doi.org\/10.1136\/bjsports-2018-100493\" target=\"_blank\" rel=\"noopener noreferrer\">Pedisic Z, Shrestha N, Kovalchik S, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. br J Sports Med. 2019 Nov 4. pii: bjsports-2018-100493. doi: 10.1136\/bjsports-2018-100493.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">As you can see, there are no tragic differences in terms of duration and quantity with the risk ratio.<\/p>\n<p style=\"text-align: justify;\">I quote translated, but otherwise verbatim, two parts of the study:<\/p>\n<ul>\n<li style=\"text-align: justify;\">\"Even the smallest doses examined in the available studies (i.e., \u22641 time per week, &lt;50 minutes per week, &lt;6 miles\/hour, and &lt;500 MET-min\/week) were found to yield significant all-cause mortality benefits. We found no evidence that mortality benefits increase with greater amounts of running&quot;<\/li>\n<li>\"...national recommendations for physical activity in many countries suggest that more physical activity can provide additional health benefits, often referring to \u2265300min\/week of moderate-intensity physical activity or \u2265150min\/week of vigorous-intensity physical activity. In terms of running behaviour and mortality risk, the results of the dose-response analysis do not support this recommendation.\"<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">All this means that we can reap the benefits of aerobic exercise for less than 150 minutes a week in total, without it being intense. Without a lot of effort and fatigue.<\/p>\n<p style=\"text-align: justify;\">Also, since we know that the <a href=\"https:\/\/suprastratum.com\/en\/2018\/04\/24\/obesity-paradox-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">muscle strength is essential for longevity<\/a>, it is optimal to give priority to anaerobic exercise and to schedule aerobic exercise in such a way that the progress of the former is not impeded.<\/p>\n<p style=\"text-align: justify;\">-Suprastratum: The authority on health, fitness and nutrition<\/p>\n<p>Sources\/bibliography\/more reading:<\/p>\n<ul>\n<li><em><a href=\"https:\/\/doi.org\/10.1136\/bjsports-2018-100493\" target=\"_blank\" rel=\"noopener noreferrer\">Pedisic Z, Shrestha N, Kovalchik S, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. br J Sports Med. 2019 Nov 4. pii: bjsports-2018-100493. doi: 10.1136\/bjsports-2018-100493.<\/a><\/em><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>The most common questions about exercise are about the duration, intensity and frequency of exercise. Read our article, the answer is surprising!<\/p>","protected":false},"author":1,"featured_media":1471,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[8616212],"tags":[602091893,602091894,602091415,602091541,602091543],"class_list":["post-1449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-8616212","tag-602091893","tag-602091894","tag-602091415","tag-602091541","tag-602091543"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ 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