Guest post by- maxfitnessplus.com
Did you know that exercising too much might be as bad as not exercising at all? The retirement of Ryan Hall proves that this is right; he announced his retirement because he has chronically low fatigue and testosterone due to extreme training.
Even though any amount of exercise tends to be better than none, exercises don't come with instructions. So how much exercise is the right amount? Today, we will go over the right dose of exercise you should have in order to have a longer life.
The Upper Limit
Scientists did not know if there some intensity of is better than others in prolonging live or whether there is a safe upper limit on the exercise where it would be dangerous for your health if you go beyond it. Fortunately, there are two new studies that were published in the JAMA Internal Medicine that answered those questions.
Great researchers from Harvard University, National Cancer Institute, and other great institutions gathered data about people's exercise habits. They made six large health surveys and gathered information of more than 661,000 adults.
They stratified adults by the amount of weekly exercise time using the data they gathered, which ranges from those who worked out too much to those who did not exercise at all. And then, they compared death records for the group and found out that people who did not exercise at all have a great risk of early death. On the other hand, those who exercise a little below the recommended amount lowered the risk of premature death by 20 percent.
People who followed the recommendations precisely, who completed 150 minutes of moderate exercise have a great chance of living longer by lowering their risk of premature death by 31 percent. In addition, those who tripled the recommended amount of exercise lowered their risk of premature death by 39 percent. There is another study that has got similar results.
That being said, there are some recent studies that suggested that strenuous, frequent exercises might result in early death. In this study, Australian researchers studied more than 200,000 Australian adults for this study. They checked the death statistics and found out that meeting the recommended amount of exercise reduces the risk of early death greatly, even if you are only doing moderate exercise like walking. However, if you exercise vigorously, you will only gain a small reduction in mortality.
As a matter of fact, those who spent up to 30 percent of their weekly exercising time in vigorous activities were 9 percent less likely to die early than those who exercised for the same amount moderately. The researchers did not found an increase in mortality among people who completed the largest amount of vigorous exercises.
A Little Bit of Doubt
However, these studies relied on the shaky recall of exercised habits, and they were not randomized experiments. This means that they cannot really prove that any exercise dose can cause changes in mortality risk, but they can prove that the death risks and exercises are undoubtedly associated with each other. The researchers stated that the association was consistent and strong, and they think that the message seems to be straightforward enough for them to conclude the results above.
The Right Amount of Exercise
So here comes the big question, how much exercise is the proper amount of exercise? According to Klaus Gebel, a senior researcher at James Cook University which is located in Cairns, Australia, stated that anyone who is physically capable of doing activities should try to do at least 150 minutes of physical activity per week, and only 20 to 30 minutes of them can be vigorous activity.
So to conclude, the recommended amount of exercise is 150 minutes per week with only 20 to 30 minutes of it being vigorous, intense activity. Even though Gebel stated that for those who are inclined a little bit over 30 minutes is fine, it is not okay to go over it. As stated above, people who did intense exercises too much has a higher risk of early death than those who did exercise just as recommended by the health professionals.
It is important to exercise a lot but do not over-exercise. There is enough evidence that proves that too much exercise does not do so much good. If you want to reduce the risk of early death and live longer, you can do the right amount of exercise weekly.