How many sports do you need for to keep your heart healthy?

Many people are wondering how long the training should last in order to bring tangible results in the form of improved physical condition, good health and a slim figure. Specialists in this field claim that there is no single recommended duration of exercises - the duration of training for each person is chosen individually. Thus, for some people half an hour of exercises is enough, but others should actively train for up to 90 minutes in order to achieve the maximum effect from the exercises. By the way, half an hour of physical activity per day is the minimum necessary to reduce the risk of serious illness.

Duration of training for a young heart

Duration of training for a young heart

Commonly known fact: exercises lasting less than half an hour are ineffective. In fact, 30 minutes of exercise is considered the lower limit for those who want to keep their body and body healthy. Only half an hour of physical activity will help:

  • lower blood pressure;
  • reduce the risk of heart disease;
  • minimize the risk of osteoporosis;
  • maintain a healthy weight;
  • correct your body shape.

Unfortunately, it is not uncommon for even those people who play sports for half an hour every day to gain weight. This is due to normal or excessive consumption of food in combination with a short period of training. It is best to increase the duration of exercise to an hour, but even this time may not be enough if a person is used to eating more than 2500 calories a day. In such a situation, it is desirable to limit the amount of food on the plate, otherwise the only way to keep a healthy weight is to increase the duration of training to 90 minutes.

How long should the exercises last?

  • If your weight is normal and you expect only health benefits from the exercises, 30 minutes of exercises per day will suffice;
  • if the goal is to maintain and control the weight, it is necessary to exercise for 60 minutes per day;
  • if it is necessary to lose weight and avoid the "yo-yo effect", the training should last at least 90 minutes.

A little more about training and motivation

An hour and a half of training will definitely scare a person who has never been actively engaged in physical exercises. However, one should not worry in advance - sports activities can be divided into parts. The main thing is not to forget about one condition: the exercises should be intense enough to make the heart beat faster and the breathing should be faster.

Sometimes it happens that, despite strong motivation, a person does not have time for training. If one day you neglect sports, the next day you should definitely devote a little more time to physical activity. It is best to find inner motivation for training and to take exercises seriously, choose exactly what you like most. By the way, exercising together with friends will help you find time and desire to train, even if it was not enough initially.

A little more about training and motivation

By the way, there are several other simple ways to be active during the day. It's worth it:

  • use the stairs, not the elevator;
  • go shopping on foot, not by car;
  • if you feel fatigued after specific exercises, exchange them for other exercises.

You can also motivate your success by buying something you want (the main thing is that it is not sweets). It is important to remember that to achieve a "young heart" you also need to sleep enough hours (at least 7), drink 1.5-2 liters of clean water per day and try to minimize the damage from bad habits.