University and medical community studies have supported past results pointing to the utility of regular exercise on long term health.
The current recommendation of 150 minutes of strenuous exercise showed marked resistance to health related issues. The term “strenuous” is subject to interpretation, however. Simplistically, an individual should “work up a sweat.” Heart rate should get to about 70-80% of calculated maximum.
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The formula for this maximum is 220-your age is viewed as very close. Stress treadmill ECG tests are more accurate but expensive. The target rate should be maintained for 20-30 minutes minimum. The exercise usually includes cardio-vascular stress.
Weight (or resistance) training should also be strenuous. Low weight at high reps is best. The breath should never be held – as in a valsalva. Rather, a continuous breathing pattern prevents arterial vessels from sustaining higher blood pressure that can lead to stress of arteries and the aorta. Many gym weight lifters *even amateurs) can be seen staring to lift weights. their BP can reach 300 mm Hg. this can be deadly.
It has been found that 180 minutes of weight lifting per week is more than adequate. time spent beyond this does not provide much in desired bulk/muscular strength.
READ – More medical advice on exercising
A good program is 30 mins cardio; then 30 mins resistance; then 30 min stretching.
A Nordic Walking regimen can be an exercise that can meet the suggested cardio requirements. It should be done at a pace greater than a normal. The key here is the sustained 70-80% heart rate.
Carpe Diem!