To improve your quality of life, your longevity and feel better, there are three activities you should do (almost) every day. Although it has been popularly said that leading an active lifestyle is based on moderate exercise, such as walking, many recent studies suggest that high-intensity training combined with strength work are the definitive keys to reducing mortality and increasing overall health. We tell you why you should include them in your routine.
Why do high intensity training?
For many years we have been told that it is best to do moderate or aerobic physical exercise. But in recent years, in part due to the general population's lack of time, more and more high-intensity training trends have emerged. Achieving more than 80% of the maximum heart rate is the goal in activities such as HIIT, which seek a high caloric burn in less than 30 minutes.
According to a study published in November 2020 in PubLMed, the higher the proportion of intense exercise in relation to total physical activity, the lower the mortality. Specifically, in those individuals in whom vigorous activity accounted for more than half of their total activity, mortality was 17% lower
The importance of strength training
Gaining more and more popularity and becoming more popular, strength training is the key to good health, both physical and mental. The loss of muscle mass is something natural over time and it is a priority to avoid it, in order to keep all physical functions working properly regardless of age.
Training strength can be boring and heavy at first, that's why at PRAMA FITNESS we bet on programs in which working on strength will become your hobby. You do not believe it? Take a look at our proposal of activities and dare to try one of our classes.
An active lifestyle or 10,000 steps a day
We already have HIIT and strength training. If we combine both, we can have our training completed in less than an hour a day. Brilliant. And the rest of the day I can spend on the sofa, you ask? Well no!
Leading an active lifestyle is not limited to training (although it is a fundamental part), but it means being in constant movement throughout the day. Perhaps your work already involves movement and this section is not a challenge for you, but if you spend 8 hours in front of the computer... it's time to get active!
Although 10,000 steps a day may seem ambitious, the reality is that it has great health benefits.
A study published last year also analyzed the relationship between mortality in older women and walking that "magic figure". The work found that those who walked 4,400 steps a day reduced their mortality by 41%. This figure improved by increasing the daily steps to 7,500, where the benefit stabilized. Perhaps now you want to take out your mobile and check how many steps you have taken on average in the last week. Spoiler alert: surely there are many less than recommended.
The best day to start is today
Because you don't need to train your excuses, start changing your life now! Surely following these three tips seems too much if you lead a sedentary lifestyle right now, but the week has 7 days and you can surely find time to try small training routines. And if motivation is what fails you... come to PRAMA! They will make you want to move.