2023-05-17 15:37:15
Moving at least 30 minutes a day is ideal for taking care of your health. It is too hard ? Do not panic ! Exercising a little less, but at the right pace, is already ultra-beneficial. Recent scientific studies say so.
Walk often to fight sedentary lifestyle
Walking 5 minutes – even at low speed – after every half hour spent sitting is the best way to “break” the deleterious effects of a sedentary lifestyle and to regulate blood pressure, blood sugar levels and mood, according to research from Columbia University in the United States, published in Medicine & Science in Sports & Exercise (Journal of the American College of Sports Medicine).
Interval cycling better than long duration
Doing 6 x 40 seconds of indoor cycling at a very brisk pace (100% of VO2max, or maximum oxygen consumption), followed each time by 20 seconds of rest, further boosts the production of protective hormones in the brain than pedaling for 90 minutes at a moderate pace (according to a study published in The Journal of Physiology). Analyzes conducted in Australia have also shown that this type of training reduces the risk of dying from a heart problem by almost 50% (Nature Medicine)! Provided you practice it for several years. Some connected watches allow you to estimate your VO2max (which depends on age, fitness level, etc.). Otherwise, a sports coach can help us evaluate it.
Cardio against the harmful effects of radiotherapy
30 to 40 minutes to stimulate your heart activity at home + 1 to 2 muscle strengthening sessions per week help to significantly reduce fatigue induced by radiotherapy in the case of breast cancer (Breast Cancer). That said, we should rather aim for 150 minutes of physical activity per week to hope to find a quality sleep during (and after) the illness.
When to exercise to be more effective?
Exercising in the morning would be more effective for burn maximum fat and lose weight (according to a study published in Proceedings of the National Academy of Sciences). However, these results obtained on mice should be taken with a grain of salt: not only are the studies on the subject contradictory, but the best time to move would be when you are motivated.
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