Many people go to the gym to build muscle, lose weight, stay fit or socialize. We know that regular sports or exercise has many benefits, from good physics to reducing body aches, weight control, healthy skin, reducing stress, and improving sleep quality. To be healthy, we must undoubtedly exercise. But scientists’ research reveals that regular sports have more positive effects than known.
2 per week,it didn't happen 1!
The training sometimes doesn’t go as planned, but a study by the Sydney University of Australia says you won’t fall out of the “healthy league” even if you train once or twice a week. According to data collected and analyzed from 60,000 people, active adults who train at least once or twice a week are 30% less likely to die from any illness than those living a sedentary life!
The benefit of exercise
A study by the University of British Columbia found that even one session of intermittent weight training improves the functioning of blood vessels in type 2 diabetes patients. As all subjects progressed, an average increase of 2.4% in blood flow was observed, especially in type 2 diabetes.
British Columbia University researchers divided topics into three classes as non-exercising, regular exercising and diabetics, and received both intermittent resistance training and intermittent cardio training. Is the result? Intermittent weight training improved blood vessel function more than intermittent cardio training.
Fast and Healthy
Exercise professors at McMaster University in Canada tested climbing exercises to provide optimum health benefits. Subjects completed 3 sessions lasting 20 seconds by filling the StairMaster or using the exercise bike. In the second phase, they were asked to complete the ladder once or twice in the same style. This time, however, three were done in 60-second periods. Both protocols maximize oxygen uptake: 12% in the first stage and 7% in the second stage.
Strengthening the Immune System
According to a study by the University of California School of Medicine, San Diego, a 20-minute exercise boosts the immune system by 5%!
A study by Sterling University found that less intervals during high-intensity interval training is better for cardiovascular health than intense intervals consumed. The researchers found that subjects who performed a maximum of two sprints on the exercise bike increased their fitness levels by 5% after this workout. Measurements were made on the maximum VO2, that is, the maximum amount of oxygen the body can use per minute.
Mastery Way Goes Through Reinforcement
According to a study published in the journal Nature Neuroscience, even if you think you have mastered a certain skill, you continue to work hard and rivet this skill, which scientists call “over-learning”, and you strengthen learning completely and quickly. They say that this technique also covers different forms of learning that require motor skills such as weight lifting and sports.
HIIT for Robust Protein
In a study published in the journal Cell Press, it was learned that high-intensity interval training can produce more protein for mitochondria ribosomes responsible for energy and protein production.
It would not be unreasonable to think that older individuals should receive more training to protect their muscle mass. A study in the Journal of Medicine and Science in Sports and Exercise says seniors can maintain muscle mass and tension. All they have to do is implement a heavier and more stable program.
McMaster University exercise scientists in Canada put the ladder equipment on a new test. In the first phase of the test, subjects performed three rounds of StairMaster, each of twenty seconds. In the second, they did one or two full stairs work in one minute periods. As a result of the two protocols that increased by 12% in the first and 7% in the second, it was observed that the climbing ladder developed even if only 30 minutes a week.
More compliance with PRIZE
Researchers from Skidmore University found that the PRIZE exercise plan (protein intake, resistance training, interval sprint, stretching, and endurance training) they created for a new study increased the fitness level of people who are already fit. They also observed that it reduced total body fat and belly fat, increased lean muscle mass, and also boosted metabolism and heart health.