What Is The Most Recommended Duration For Exercising?

You’ve probably seen some tips on the recommended duration for exercise. We must bear in mind that each case is unique and we can not practice for long periods of time without proper adaptation.
It is vital to stay active to lead a healthy life and away from the disease. This does not necessarily mean enrolling in a gym or athletic club. Walking with the dog every afternoon, for example, may already be a sufficient duration for the practice of physical exercises.

Recommended minimum time

The World Health Organization argues that the minimum duration of physical exercise should not be less than 150 minutes of moderate activity.
Moderate intensity would be a fast and steady gait or low or medium intensity gait. This is distributed in 30-minute sessions, five days a week.
For those who prefer or have the ability to perform high-intensity aerobic activities, the experts’ recommendation is 75 minutes a week divided into equal sessions.

Is exaggerating dangerous?

This is one of the points that generates more controversy. On the one hand, WHO and also several independent experts around the world ensure that there should be a limit to the duration of physical exercise performed by a person. This number is 450 minutes per week at most.
Those who support this thesis claim that those who exaggerate run the risk of seriously jeopardizing their health. Depending on the activity performed, some muscle groups may be compromised. In more extreme cases, the heart is one of the organs at risk of collapse.

So is there an excessive duration for the exercises?

Other physicians and fitness experts say that the concepts of overtraining or “too much exercise” are non-existent. They say that any healthy person can perform any physical activity that exceeds 450 minutes per week.
The specialists of this subject say that the human body has the capacity to adapt to the exigency to which it is subject, and too much exercise does not cause cardiovascular accidents directly.
These experts say that athletes who lost their lives through cardiovascular breakdowns while running a marathon or playing soccer had birth problems that were not detected before. The fatalities did not occur because they practiced a lot of exercises.

A duration of 30 minutes: more than enough

But there is unanimity of opinion regarding the 30 minutes, five times a week, as a sufficient duration of physical exercise. Even though people develop a higher resistance, health benefits are stabilized after reaching this value.
There is also a unanimous opinion about what is truly dangerous: the sedentary lifestyle. Failure to perform any physical activity increases the risk of diseases ranging from overweight to cardiovascular problems. Diabetes, bone deficiencies and depression are also on the list.

When you will begin to see the results of physical activity

Generally, the first results will be evident and measurable after 45 days of uninterrupted activity. The days of rest and recovery are also needed within the routine.
Therefore, constancy is one of the keys. There is no miracle or magic routine. Those who pursue a goal (losing weight, toning muscles, gain endurance) should keep this in mind.

Food and exercise: a combination more than necessary

It is not mandatory to have a restrictive diet, completely eliminating some particular tastes, but we must always keep in mind that healthy foods and fast foods are an impossible combination.

Lack of time can not be an excuse

Many people claim that they do not have enough time to exercise. However, you must do everything to prevent this factor from becoming a reason to lead a sedentary life.
The habit of walking to the office, to the university or to the supermarket is very healthy. It is also good to climb the stairs, avoiding elevators and escalators whenever possible.
Movement is life and health benefits from movement. There are many options that fit into our daily life. Lack of time is never an excuse.
Sports practice should be inextricably supplemented with a balanced diet. All nutritional needs must be covered for the exercises to deliver the desired results.