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Live as long as possible, that's fine, but live as long as possible, it is better. This is precisely what is possible if you regularly practice physical activity.
People who play sports, compared to those who are sedentary all their lives, earning eight years in good physical shape.
So in practice, what is the minimum amount of sports to be practiced and its equivalent in calories?
Sport: 8 years of life in good shape won!
When practice regular physical activity, decreases the risk of dying from heart disease by about 35 to 40%.
And as Dr. Martin Juneau highlights * We now know that this is true for all causes of mortality. Compared with people who are totally sedentary, we can also say that sport can live more than eight years in good shape.
What is the minimum amount of physical activity should be practiced?
Moderate physical exercise may well suffice. The goal of burning 1,000 calories a week is realistic for all of us: it is a 30 minute walk per day.
In other words, we must make every week 7 steps of 30 minutes, as in a 30-minute walk 150 calories are spent. If you prefer to carry only four steps per week, it is possible, but it must then increase their duration 40 minutes (250 calories). It is possible to walk less often, but long walk longer for the total amount of calories burned is the same.
Similarly we can make jogging 20 minutes 7 times a week (20 minutes equivalent to 150 calories jogging) or jogging for 30 minutes 4 times a week (4 x 30 minutes at 250 calories).
The intensity does not really matter if it is modulated by the duration. That is to say, if brisk walking is chosen, for example, it may take less time than a slow but longer than if we had chosen jogging. The amount of sweat is not an indicator. This is the total amount that counts.
Use a pedometer to measure your physical activity
A board, wear a pedometer for a week to find out your actual energy expenditure.
- Between 0 and 5,000 steps a day, you are sedentary.
- Between 5000-7500 steps per day: you are slightly active.
- Between 7500-9999 steps per day: you are moderately active.
- More than 10,000 steps a day: you are active.
- More than 12,500 steps a day: you are very active.
The goal is to accumulate a total of 10,000 steps per day. As an example, in a desktop activity is carried on average 2,000 steps a day, which is not far from 10,000. It is therefore necessary to achieve even 8,000 extra steps during his leisure activities and daily life outside of work.
And yes, we must not forget that not all add, absolutely everyone, even those that are carried home to go open the fridge.
Namely: 10,000 steps per day equivalent to an expenditure of 300 to 400 calories. 30 minutes equivalent to 4,000 and not an expenditure of 150 calories walking. A large piece of chocolate cake is equivalent to 400 calories? ...
Why should allocate exercise?
In other words, can we group all the weekly physical activity in a single session (eg. One walk 3:30 once a week)?
The answer is negative, physical activity must be fragmented.
Many effects of exercise do not last all week. For example, the effect of a workout on blood glucose (blood sugar) does not last. Exercise lowers blood sugar and increases insulin sensitivity in muscle, which is very good for preventing many diseases, including diabetes and obesity.
However, this effect only lasts 24 to 48 hours. It must therefore repeat every two days for a preventive effect on the long term. And finally, you should know that if during a 30-minute walk, we spend 150 calories, metabolism is activated during the days following the end of the year hours (10-12 hours) and continues to burn extra calories .
Actual spending is higher than the theoretical ... A good reason to practice regularly and often.
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