Contents:
- Medical Video: How playing sports benefits your body ... and your brain - Leah Lagos and Jaspal Ricky Singh
- Ideally, how many times do you exercise in a week?
- How long is the ideal duration of exercise in a day?
- What sports can be done?
- Then, how hard does the sport have to be for the maximum benefit?
Medical Video: How playing sports benefits your body ... and your brain - Leah Lagos and Jaspal Ricky Singh
Sport is a necessity of life that is ironically less cared for by many people. In fact, exercise provides great benefits for fitness and health. If done regularly, the benefits of exercise will also feel more optimal for the body. However, what should be routine? how many times a week should you exercise? Check out the review below.
Ideally, how many times do you exercise in a week?
The World Health Organization (WHO) in its guidebook on Global Recommendations on Physical Activity for Health recommends that healthy adults to exercise at least 150 minutes per week. With just a minimum of 150 minutes of exercise per week, this will be very beneficial for fitness and health.
In order not to feel heavy, you can divide the time. For example, you can exercise 5 times a week. However, it really doesn't have to be five times, you know. You can divide the time of exercise according to your needs and schedule, 3-4 times per week is also valid.
What is clear, exercise must be done routinely so that the benefits are optimal. Don't get to this day, exercise until it's half dead, but tomorrow - tomorrow you don't exercise anymore.
How long is the ideal duration of exercise in a day?
If you divide your exercise time 5 times a week, you only need 30 minutes to exercise per day. Although for a while, but this exercise will be more effective than you doing directly 150 minutes of exercise in a day. Too long exercise is also not good for the body. Moreover, if you are a beginner in doing sports.
Remember, taking too long to exercise makes your body tired and prolonged or even injured. Instead of being fresher the next day, you might be very tired, which can interfere with your daily activities.
Adjust the length of time you exercise with your abilities. If you are a beginner it is recommended to do it with a short time but often. If you are used to practicing 50-60 minutes a day 3-4 times per week. That is also allowed.
What sports can be done?
Whatever exercise you can do, the important thing is to always keep aerobic exercise on each of your sports schedules according to WHO recommendations. Aerobic exercise can be done at least 10 minutes.
This aerobic or cardio exercise is for example using treadmill, running, swimming, zumba, or aerobics. This aerobic exercise will help improve heart function and make blood flow more smoothly.
Next, you can continue with the type of exercise you want to do, both at home, at gym, or in the office.
Then, how hard does the sport have to be for the maximum benefit?
In addition to the routines needed to get the benefits of exercise, you also need to pay attention to how heavy the activity must be in one sport. Jika talking about how heavy, this is related to the intensity of the sport.
WHO recommends exercising 150 minutes per week with moderate intensity in a week. What does moderate intensity mean?
This medium intensity means doing physical activities that can make your body temperature get hotter, breathe harder, your heart rate beats faster than before, but you can still do it while talking or chatting with friends during sports.
If you do sports movements to this condition, then you have reached the moderate intensity recommended by WHO. Continue the movement of this sport as long as you exercise constantly.
WHO also recommends other options, you can exercise with heavy intensity in a shorter time, which is 75 minutes a week.
The difference between heavy and moderate intensity is that if you exercise with heavy intensity you will feel more fully tired to not be able to talk while doing the sport. The heartbeat beats faster than moderate intensity exercise.
For those of you who are already accustomed to sports, it might be easy to exercise constantly with heavy intensity. However, if you are still a beginner or not strong, you can run a sport with moderate intensity first. The faster your movements, the higher the intensity you feel.
