Neither 10,000 steps, nor the gym daily: this is the exact number of exercises that you must perform according to the study

We all want do exercisesAt least the field, we offer it at some point, because we know that it will be good for us. But this is not always simple. Leaving aside, there are people who hate him and should quit a lot of discipline so as not to refuse it, sometimes life is so stress that we carry, prevents us from getting the necessary time. Now, how much exercise is needed?

There are many research on this topic, but most of them converged in an approximate calculation of the exercise in the week we should do. When we talk about energetic exercises, it is estimated that this is enough 75 weekly minutesField if it is a moderate exercise, they need 150 minutes. In addition, if we are going to perform aerobic exercises, then 30 minutes are recommended daily for 5 days, when it will be moderate and 20 minutes for 3 days, when it is energetic.

Many scientists agree with this. With the fact that there is more doubts about how to spread the exercise in the week. Should we go to the gym every day? Should we take 10,000 steps per day to have health? It is normal that these and other questions arise, and the truth is that there is no accurate and final answer. However, thanks to research such as the one who has just published a team of Chinese scientists in the journal American heart societyWe know that in fact there is no need to devote too many days of exercise per week.

Two days of exercises per week to improve our physical health

These scientists conducted their research from the data The United Kingdom of BiobancoA field is a database that consists of information about Genetics, lifestyle and health parametersIn addition to various biological samples.

People who are in this database give information to scientists who want to conduct medical research. This is the case of these Chinese scientists who took information from 93 409 participants which were forced to use a week for a week Accelerometer wristThe field this device gives information about all movements that are performed during the day. Thus, all these people can be distributed in Three groups. Those from the first group performed most of their physical activity in 1 or 2 daysIt can be a weekend or at any other time, although this usually coincides on Saturdays and Sundays. Those from the second group performed physical exercises distributed within a week. Finally, those from the third group made Less than 150 minutes Exercise per week. Therefore, this is considered insufficient.

The participants took an accelerometer only for a week, but then they followed their health for 8 years. Thus, it was noted that of these 93,409 people, 4000 were killed. This includes death for any reason from which 17% are associated with cardiovascular conditions and 45% with cancer.

It was necessary to adjust the information so that other health data, such as gender, age, smoking or socio -economic level, did not affect. This means that comparisons were held between people with the same previous risk based on all these parameters. Thus, it was clear that those who performed physical exercises for more than 150 minutes a week had a less risk of premature death. But, in addition, people who focused him on Just two days They had even less risk than those who distributed it within a week.

How many exercises should be performed every day?

The key is in those 150 minutes of moderate exercises. The authors of this study came to the conclusion that it would be recommended to make the first day of exercises with a lower train and the second day with exercises on the upper train, in both cases, accompanied From 20 to 30 minutes from cardioFor example, a static bicycle, an elliptical or working tape.

It is important to remember that there are some restrictions in the study. For example, most of the participants were people from the UK, white. In addition, only your level of activity was measured in a week. We cannot know if they have preserved this over time.

Despite this, this is data that confirms something, which has already indicated previous studies in which these athletes are cataloged as weekends. And that’s not all.

Weekend warriors also take care of their mental health

Only a month ago, another study was published, in which it was noted that the weekend soldiers also experience many advantages in their mental health. This was completed by a team of scientists from Chinese and Japanese centers, this time with participants in the United States.

In total, 13,740 people took part, who were distributed in 4 groups. Those of the first group were completely inactive, in the second they had some activity, but they did not reach 150 minutes a week, as a result of the third group they regularly performed exercises, and, finally, in the fourth group they focused all the exercises of the week in one or two days.

Thus, it was evident that people of the second, third and fourth group significantly reduced them Levels of anxietyThe field even the slightest exercises improved the mental health of the participants. But, in addition, in the fourth group, the weekend soldiers saw that this anxiety is much more than the rest.

Therefore, if you do not have time to go to the gym every day, do not worry. If you organize well, only two days can be even better.