Fitness, the number of times is more than the duration
Reporter Yan Sheng
Fitness is accepted and loved by more and more people. From aerobic exercise to strength training, everyone has their own plans. But many people don’t know how to exercise effectively. Judging from the amount and frequency of exercise alone, is it more important to have a day's quantity, or is the frequency of fitness over a period of time more important? A new study results give the answer: the effect of exercise has nothing to do with the length of time you go to the gym, but with the frequency of going to the gym.
Fitness frequency and muscle strength increase quickly
In a study published in the Scandinavian Journal of Sports Medicine and Science, participants evaluated their muscle strength and thickness after conducting a 4-week training program. The 36 participants did not undergo any arm resistance training in the previous 6 months. They were asked to follow one of the three training plans: 6 times per group, 5 days a week; 6 times per group, 1 week; 6 times per group, 1 week; 6 times per group, 1 week. Participants completed the “maximum centrifugal contraction” movement on a machine.
After implementing the training plan, the muscle strength of the participants in each group increased by 10% for 5 days per week, while the participants in each group who exercised 30 times per week did not change. For those participants who were trained once a week, there was no change in muscle thickness or strength in each group.
Professor of Exercise Science at Edith Cowan University in Australia and author of the study Kazuka Nosaka said: "People think they have to do long resistance training in the gym, but that's not the case. It's enough to lift heavy dumbbells 1 to 6 times a day."
It should be noted that physical training expert and exercise physiologist Susie Reiner said that although frequent resistance training is beneficial, the weight lifting training in this study may not be feasible for people who are just starting training, and may cause late muscle pain, etc.
Adhere to fitness can help prevent chronic diseases
Fitness is of great benefit to prevent chronic diseases. Previously, a study published by researchers at Iowa State University in the United States showed that lifting iron for less than half an hour a week can reduce the risk of heart attack or stroke by 40% to 70%.
A study published in Mayo Clinical Trial showed that moderate impedance exercise reduces the risk of metabolic syndrome, twice a week, and 30 minutes of impedance exercise each time is the best.
School of Physical Sciences, South China Normal University, Zhang Qianfeng and others introduced the five possible ways and mechanisms of aerobic exercise and its blood pressure reduction, pointing out that regular exercise can help control blood sugar and reduce weight; long-term aerobic exercise can change the tissue and organ structure basis of blood pressure through heart remodeling and (or) blood vessel remodeling, thereby improving its function, and playing a role in preventing and regulating blood pressure; medium- and low-intensity endurance training can effectively improve the antioxidant ability of the myocardium; aerobic exercise can improve the status of blood lipids and ; aerobic exercise can also enhance immune function.
Fitness activities vary from person to person
So, specifically, how to exercise reasonably? Previously, the General Administration of Sports of of the National Sports Administration also released the " National Fitness Guide " for Chinese people.
guide suggests that for people who often participate in physical exercise, the effective physical fitness activities will be 30 to 90 minutes every day. Sports and fitness activities can be conducted in one centralized manner every day or multiple separate times. Each sports and fitness activities should last for more than 10 minutes. People who have the habit of physical fitness should exercise for 3 to 7 days a week, and should perform moderate-intensity exercise of 30 to 60 minutes per day, or high-intensity exercise of 20 to 25 minutes per day.
Sports and fitness activities intensity can be divided into three levels: small intensity, medium intensity and large intensity. If the intensity is too small, there will be no obvious fitness effect; if the intensity is too large, it will not only be beneficial to fitness, but may also cause sports damage. The central rate of the small-intensity exercise process generally does not exceed 100 times/min; the central rate of the medium-intensity exercise process generally ranges from 100 to 140 times/min; the central rate of the large-intensity exercise process exceeds 140 times/min.People with good exercise habits and good physical fitness can perform high-intensity and moderate-intensity exercise; people with certain exercise habits and good physical fitness can use medium-intensity exercise; people who participate in physical fitness activities in the early stage or have weak physical fitness can perform medium- or low-intensity exercise.
( Health Times )
