Why high intensity is optimal

  • A study published in European Heart Journalexamined nearly 72,000 participants who wore fitness trackers that provided exercise intensity data and found that those with the lowest cardiovascular disease rates were those who consistently engaged in higher-intensity activities.
  • Vigorous physical activity can be measured by the conversation test — you should only be able to say a few words — and just about 15 to 20 minutes a week has been associated with up to a 40 percent reduced risk of death.

That Physical Activity Guidelines for Americans from the US Department of Health and Human Services adults suggest doing at least 150 minutes Medium intensity exercise or 75 minutes of intense activity each week. However, new research suggests that if you only choose this first option, you may be missing out on an important avenue to reducing your risk of cardiovascular disease.

The study, published in European Heart Journal, studied nearly 72,000 participants who wore fitness trackers that provided exercise intensity data. This is important because most large-scale studies of exercise intensity and volume rely on participant questionnaires, according to lead author Paddy Dempsey, Ph.D., a research fellow at the University of Leicester in the UK

He said To go biking that it is difficult for people to accurately remember all of their activities, especially everyday tasks that are not classified as physical activity. For example, running to catch the bus would be a form of High intensity activitybut would probably not be captured in a self-report questionnaire.

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Using this data, the researchers compared activity frequency and intensity with the development of cardiovascular disease over a period of almost seven years. They found that total body volume was strongly associated with a decrease in volume risk of cardiovascular disease, and this association was particularly strong among those who regularly engaged in moderate to vigorous physical activity. The participants with the lowest cardiovascular disease rates were those who consistently engaged in higher-intensity activities.

Vigorous physical activity of about 15 to 20 minutes per week was associated with up to a 40 percent reduced mortality at the end of the follow-up period compared to those with lower volume and intensity of the exercise who have not seen this advantage.

“What we found is that there are significant benefits well below the currently recommended 75 minutes of vigorous physical activity per week,” Dempsey said. “Even 15 minutes can make a difference.”

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This is an important consideration, he added, as previous research suggests that only 20 percent of middle-aged and older adults report engaging in vigorous physical activity for at least 15 minutes. But a training session doesn’t have to be continuous, he said.

“Our results show that short seizures lasting up to two minutes when performed four times a day were associated with a significantly lower risk of mortality,” he said. “These can stimulate the cardiorespiratory system and lead to measurable cardiovascular adaptations.”

Another recent study came to similar conclusions. Published in the magazine Traffic, and facing about 95,000 attendees who wore it fitness tracker Over a two-year period, the researchers found that modest amounts of moderate to vigorous exercise decreased Risk of heart failure– but the more intense the activity of the participants, the greater the risk reduction.

How can you apply this to your next ride? The definition of moderate to intense intensity is individualized, depending on the individual commentary in the journal Boundaries in Physiology. An easy way to measure is through the conversation test– During intense activity, you cannot say more than a few words without pausing for breath. Use that as a guide, do something sprints for at least a few minutes your heart could give a welcome boost and possibly Improve your cycling performanceto.

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