Practice 30 minutes to be effective, right or not?
Regular exercise not only helps to lose weight but also contributes to reducing the risk of early death, control of blood pressure, limiting type 2 diabetes, preventing obesity, improving lung function and supporting treatment.Psychological problems like depression.
Sharing with the media, Dr. Nguyen Trong Thuy, Sports Medicine and Former Doctor of the National Team and U23 Vietnam, said that just maintaining the daily walking habit has brought about health benefits.significant.However, to achieve more specific goals such as enhancing cardiovascular health or weight loss, it is necessary to have a regular exercise regime with higher intensity.
The reason people often say "exercise for more than 30 minutes to be effective" because any type of movement needs to last for a certain period of time before starting to consume fat, to achieve weight loss effect.The exercise also needs to be maintained regularly to have a useful effect on the overall health of the human.In fact, in terms of literal, the concept of "30 minutes" is not entirely accurate because it does not take into account the mode and intensity of training.
So how long is the ideal training time for good health?
According to the recommendations of the World Health Organization (WHO), adults should spend at least 150 minutes exercise with moderate intensity or 75 minutes of high intensity exercise every week.Studies show that resistance exercise helps strengthen muscles, improve bone health and increase strength, while Aerobic exercises are beneficial to cardiovascular health, reduce the risk of heart disease and support weight loss..
For beginners, each training session lasts 20-30 minutes is appropriate;People who are used to practicing can last from 45-60 minutes per session, with a minimum frequency of 3-5 times per week to be effective.
The training time to lose weight depends on many factors, including the level of overweight, diet, movement intensity and general health status of each person.On average, reducing from 0.5 to 1 kg per week is considered safe and effective.
Ensuring time and intensity suitable to the new body condition is the fastest way to bring health benefits to each person.Because over -exercise only makes the body weaker, increasing the risk of injuries in the exercise process.
3 Warning signs of the body need to stop exercising
Feeling of pain
Doms, or "muscle fever", often appears after high intensity exercise or after the first training session.However, if the pain becomes serious, this is a clear signal that the body needs a rest.Excessive pain can be caused by inflammation and tissue damage, these conditions require time for the body to recover.Continuing to practice when pain not only reduces efficiency but also increases the risk of injury.
If the pain makes moving difficult, take a break for at least one day, combined with gently stretching articles or using a foam roller to help recover.
Tired and irritable
Although exercising often helps improve mood, too much exercise without time to rest can cause reverse effects.Excessive daily exercise (especially in high intensity) increases cortisol and epinephrine levels, stress hormones, leading to hormonal imbalance, erratic moods, irritability and decreased centralized ability.When the body is in a state of stress, the risk of injury is also higher.
Impetus
If the feeling of excitement and impaired exercise motivation, this may be a sign that the body needs a rest.Stress hormones accumulate for a long time can negatively affect the mood and sleep, reducing the libido.Give yourself a day to rest or perform light activities such as walking, stretching to improve mood and energy restoration.
The reason why the training is not effective
Lack of rest after training
Resting and recovery is an equally important factor in the training process.Sufficient break time helps the body regenerate and ready for the next training session, while maintaining long -term performance.Lack of rest not only causes fatigue but also reduces the effectiveness of practice.Develop a comprehensive practice schedule and ensure a reasonable break time to support the best movement process.
The imbalance between the calories loaded and consumed
Some people are too focused on burning calories without paying attention to the amount of calories they loaded into the body.To lose weight, the body needs to consume more calories than the intake.Conversely, if consuming more calories than burning, exercising is also difficult to help lose weight effectively.Moreover, eating insufficient calories can make the body not enough to exercise for a long time.
Do not provide enough water for the body
Drinking adequate water not only helps to control weight but also keeps the amount of calories loaded at a low level.Besides, drinking enough water also supports the body to eliminate toxins, prevent dehydration and regulate body temperature.
Lack of sleep
Adults often need to sleep from 7 to 9 hours every night to ensure health.However, constant sleep deprivation can lead to weight gain, increased risk of obesity and directly harmful to the body.Poor quality sleep affects two types of hormones related to hunger and fullness: Ghrelin (hungry hormones) and leptin (hormones create a full feeling).When sleeping is not enough, the level of ghrelin increases and leptin decreases, leading to more hunger and less fullness, thereby stimulating over -eating, not good for health.
Stress
Exercise without guaranteeing the resting time can cause stress on the body.Prolonged stress increases cortisol hormone, causing cravings, especially with food -rich and fat foods, thereby contributing to weight gain.