Good exercise, prioritizing intensity or duration? & bull; hello healthy

Between the duration and intensity of exercise, which one is preferred? You may not be the only one who is wondering about this. Basically, exercise is used to nourish the body. However, through a series of regular exercise, everyone will want better performance and results.

To find out which is more important between high intensity training or duration in sports, know the following explanation.

Good endurance sports focus on intensity and duration

Endurance training (endurance) usually involves intensity, duration, and frequency factors in exercising. These three need to be considered so that you can improve your performance every time.

This resistance exercise can properly minimize the negative effects of exercise, ranging from the effects of excessive fatigue, muscle aches, insomnia, headaches, decreased immunity, depression and others.

In a study, it was stated that endurance sports are usually carried out by international and national athletes, who are carried out at least 10-13 times each week. The intensity of the exercise is divided into two, namely 80% low intensity exercise and 20% high intensity exercise.

Endurance training carried out by these athletes refers to high-intensity training with interval training reaching 90% VO2max (the maximum volume of oxygen processed in the body during intensive activities). This activity is carried out by athletes so that it provides benefits to their performance when exercising.

The combination of long duration of low intensity training and interspersed with high intensity training, gives the body the strength to adapt in response to sports stressors.

So it can be said that the three of them play an important role in minimizing the risk of injury, because they can optimize their performance through this series of resistance training.

In certain cases, the duration has a different role

Duration or intensity has an important role in resistance training. This exercise can improve strength, balance, and flexibility of the body.

However, in certain health conditions, sports that prioritize intensity and duration have their respective roles. This is mentioned in the journal Biology of Sport. They examined whether differences in exercise with resistance training intensity, resistance, and duration had a significant effect on their body condition.

The study results indicate that resistance training alone, as well as a combination of resistance and resistance training, can effectively provide a beneficial change in body size. Both methods of exercise are good ways to reduce body fat mass, diastolic, reduce the risk of inflammation, and have a good impact on people with diabetes mellitus 2.

Meanwhile, practice endurance alone can effectively reduce body mass in short and moderate duration (duration 8-24 weeks). Researchers also revealed that resistance training carried out for more than 24 weeks can stabilize systolic blood pressure and reduce body mass.

However, the researchers expect further studies on the relationship between intensity and duration of exercise that have a specific effect on reducing the risk of metabolic disease.

Start resistance training of the right duration and intensity

Both the method, intensity, and duration of exercise will be good for your body. As mentioned above, if you are aiming for weight loss, you can start resistance and resistance training with a duration of more than 24 weeks.

If you want to continue to improve your exercise performance over time, try to focus on endurance training that focuses on intensity, duration, and frequency factors.

Interested in doing resistance training? Try to look at the following things.

1. Select a sport of interest

Endurance training can be done through a variety of aerobic exercise routines, including walking, jogging, swimming, or cycling.

Doing this exercise regularly can provide the benefits of good performance. So that in the next exercise, you will be able to increase the next level of difficulty.

2. Start slowly

Starting a good exercise as an endurance training, you just need to start 10-15 minutes on the first day. However, gradually you need to increase the intensity.

The American Heart Association recommends at least 150 minutes or 2.5 hours of strenuous activity each week. That means, you need to start exercising 30 minutes every day.

3. Make progress

When you have begun to adapt to routine exercise, try adding other physical activities. Do it more often than usual.

Gradually, you can increase the duration of your exercise to longer than 30 minutes per day. Always make progress, so that your body is able to adapt well when accepting new sports challenges.