If you exercise to live a longer, healthier life, intensity is more important than the time spent. Even if it is short, a better way to exercise is to put a strain on your body that leaves you short of breath.
Researchers from the University of Basel, Switzerland, and the University of Leicester, UK, found that exercise intensity was more associated with lower all-cause mortality than exercise duration. To date, research has tended to focus on exercise duration. The general public’s interest was similar. Therefore, this study challenges the idea that longer exercise sessions are the best way to stay healthy.
Scholars from both universities looked at data from the US National Health and Nutrition Examination Survey from 2011 to 2014 and linked it to the National Death Index for a study recently published in the European Journal of Preventive Cardiology. .
We obtained activity meter (fitness tracker) information for a week from 7,518 adults (52% male, median age 49 years) who were the subjects of the study, analyzed them down to the second, and combined this with 7 years of death information.
As a result, it was confirmed that exercise intensity has a positive effect on lifespan. The risk of premature death from all causes was significantly lower when physical activity was performed at higher intensities. In particular, high-intensity exercise showed a clear correlation with reduced mortality from cardiovascular diseases such as stroke, arterial disease, and other heart problems.
“The higher the intensity of exercise, the more it stimulates the cardiovascular system,” said researcher Fabian Schwendinger, MD, PhD in Sports and Exercise Medicine at the University of Basel and corresponding author of the paper. This improves vascular function and cardiorespiratory fitness, i.e. the performance of the cardiovascular and respiratory systems,” said a press release from the University of Basel. This reduces the risk of cardiovascular disease, diabetes, stroke, high blood pressure and other health problems, thereby reducing the risk of death.
However, this does not mean that everyone should do high-intensity exercise. “The point is not that only people who train intensively and are panting from exhaustion can live longer,” says Dr. Schwendinger. “For example, it is helpful to focus more on daily movements, such as walking faster or taking the stairs instead of the elevator,” he said. “People who already exercise regularly can increase their basic running speed or do intense interval training.” “It may be possible,” he said. Research data shows that adding 150 minutes of brisk walking per week can lower the risk of death by 28%.
“One of the biggest strengths of our study is that it included people with very different levels of fitness and mobility,” he said. “This means that people who exercise a lot or those who rarely exercise can benefit from the fact that exercise intensity lowers mortality,” he added.
Studies have shown that intensive physical exercise stimulates blood flow more strongly, so doing it all at once can be more effective than exercising several times a day. This means that doing high-intensity exercise intensively for 5 minutes can be more effective than doing it 5 times for 1 minute.
However, we must not forget the adage that too much is just as bad as too little.
The World Health Organization (WHO) recommends an average of 150 to 300 minutes of moderate-intensity exercise and 75 to 150 minutes of high-intensity exercise per week.
If you are exercising too much, your body will send you a signal.
Pain is a representative example. Pain that is a side effect of exercise usually recovers within 3 days. However, if it lasts more than 4 days, it is a problem.
Symptoms such as chest pain, cold sweat, or dizziness during exercise are also signs that exercise is excessive and should be reduced.
An increase in heart rate when resting is also a sign of abnormality. If you exercise consistently, your blood flow increases and your heart can supply enough blood even if it beats slowly. If you exercise too much, your resting heart rate becomes faster. This poses a risk of causing cardiovascular problems.
In addition, experts say that insomnia due to headaches or nervousness is a side effect of excessive exercise. Therefore, it is important to understand your athletic ability and perform within that range.
참고자료:Intensity or volume: the role of physical activity in longevity(-
Park Hae-sik, Donga.com reporter [email protected]
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