What is less known is exactly how much and what type of aerobic exercise produces these wonderful effects in life. For decades, experts in fitness just thought it was exhausting work. But recent studies, carried out long term, suggest that practiced constantly, any type of physical activity can strengthen your heart, lower blood pressure and protect against a battery of diseases.
In fact, changing from a sedentary lifestyle to one a little more upbeat, provides the greatest health disparities. To enjoy the health benefits of exercise, the Centers for Disease Control and Prevention of disease in the United States recommended for sedentary people, at least 30 minutes of moderate physical activity three to five days a week, for example, a brisk walk. If you're short of time, the 30 minutes need not be consecutive, but it is unclear whether some short periods of activity are as useful as one long session.
What is clear is that you must push yourself if you want to see a good improvement in energy, such as climbing stairs without gasping. This means taking your heart to a rate zone training - specifically, 65 to 85 percent of their maximum heart rate - for 20 minutes to an hour, three to five times a week. To find your right spot, you first calculate your maximum heart rate by subtracting your age at number 220. Multiply this number by 0.65 and 0.85 and keep your pulse at 117 to 153 per minute, for a person of 40 years.
An easier way: If you huff and puff as much as to be unable to speak, you're beyond their reach if he can sing, go to that rhythm. Another recipe: usually you stand at least an hour a day: above this strength workout with deep breathing and sweating a little, at least half an hour for three or more times per week.
And something more promising: the latest results of a study of 17,321 male Harvard students showed that the more active you are, the more live. The men who burned 1,500 calories per week through a vigorous exercise (equivalent to five sessions of 45 minutes of brisk walking each), were 25 percent fewer deaths during the study that lasted 20 years, compared with less active men who spent only 150 calories per week in their exercises.
Unlike other large-scale research at Harvard saw men who were active less strong as golf or gardening deal, did not live. It is believed that is because one has to improve his fitness to prolong life, and vigorous activity is the best way. But this does not mean that light to moderate exercises are useless: they can improve the psychological and functional capacity. If you do not help you live more can certainly help you live better.