According to the latest research from Japan, 30 to 60 minutes of weight training per week can help reduce the incidence of cardiovascular disease and cancer. But exercising too intensely or exercising for more than 130 minutes can overload the body, which may lead to illness or increase the chance of death. Therefore, it is necessary to consider the intensity and length of time of exercise to safely enjoy the fun of sports.
Tokyo, Japan (Merxwire) – There has been an exercise boom in recent years, starting with cycling, jogging, marathons, and the ubiquitous gym. We all believe that more exercise is beneficial for cardiovascular health and disease prevention. But what is the appropriate amount of time to exercise a week? According to the latest research in Japan, maintaining 30 to 60 minutes of weight training per week can help reduce the incidence of cardiovascular disease and cancer. If the intensity is too strong or the time exceeds 130 minutes, the body will be overloaded, and it may cause diseases or increase the chance of death.
The study, co-led by Tohoku University, Waseda University and Kyushu University, was published in the British Journal of Sports Medicine (BJSM). The study included adults over the age of 18 and examined the association between length of muscular endurance training and risk of death through 1,252 surveys. The results included 16 high-confidence cases confirming that overtime and excessive muscle stimulation may increase the risk of death.
Studies have found that 30 to 60 minutes of weight training a week can effectively reduce the incidence of cancer, cardiovascular disease, and type 2 diabetes, and also help reduce the risk of death. In terms of the length of time corresponding to the risk of death, 30 minutes of weight training per week will reduce the mortality rate by 9%, 40 minutes will reduce the mortality rate by 17%, and if the time reaches 1 hour, the mortality rate will be reduced by 18%. According to this result, we could know the length of training is closely related to the risk of death.
The results of the study also met the recommendations and research on the healthy exercise of WHO. The World Health Organization recommends that adults over the age of 18 can perform weight training twice a week and develop moderate and regular aerobic exercise habits. Studies have shown that people who exercise regularly are 12% to 17% less likely to develop chronic diseases than those who do not exercise.
Does longer training time make you healthier? According to the research results of the three Japanese universities mentioned above, after weight training for more than 130 minutes per week, in addition to maintaining a reduction in the risk of type 2 diabetes, cancer, cardiovascular disease, and mortality began to rebound. This study concludes that if you do intensive weight training or exercise patterns for a longer time a week, will reduce the benefits and even increase the risk of disease and death. Therefore, the best exercise mode is regular and moderate aerobic exercise, combined with 30 to 60 minutes of weight training per week, for the greatest health benefits.
The USPSTF (U.S. Preventive Services Task Force) recommends that you consider your own health, disease limitations, lifestyle, and individual interests when engaging in sports. At the same time, choose the appropriate type, intensity, and duration of exercise to improve your physical fitness, promote health, and help to reduce or exacerbate the risk of chronic diseases. Make sure to stay safe while exercising.
Experts suggest that regular aerobic exercise should be the main focus that most of the muscles in the body can be continuously stretched in synchronization to safely and healthily improve cardiopulmonary function, metabolic speed, and physical endurance. Recommended aerobic exercises include jogging, swimming, brisk walking, yoga, cycling, etc. The frequency of exercise depends on the physical condition of the individual, but the recommended frequency is 3 to 5 times per week.
The length of exercise time should be at least 15 to 20 minutes at a time, and the ideal exercise time is 45 to 60 minutes. Remember to add 5 to 10 minutes of warm-up and cool-down activity before and after exercise to reduce sports injuries. The intensity part is preferably 60% to 80% of the maximum heart rate.
The main purpose of engaging in sports is to cultivate an interest in life and promote health. Therefore, we must pay attention to the intensity and length of exercise, and confirm that it can be carried by the body, to reduce sports injuries and improve health benefits. Don’t put the cart before the horse and lose the original intention of the exercise.