Science reveals the best type of ownership to reverse the inactivity of the pandemic

The new Directrices on Physical Activity and Sedentary Transport published by the World Health Organization are listed as missing: the minimum time of an ownership session.

Although the prevalent guises are the importance of periodic activity for physical and mental well-being. The directors recommend a goal of between 150 and 300 minutes of moderate activity activity (as a light step) or 75 to 150 minutes of vigorous activity activity (as corrected) or a combination of activities.

It is not necessary that the minutes of ownership are realized in less than 10 minutes.

My research group studies the role of regular physical activity in health and illness. Our Indian research shows that the benefits of self-esteem for health and physical fitness come from the first step of the movement. These benefits follow the accumulation of linear form up to 300 or 400 minutes of moderate activity. From there, the continuous benefits, but to a lesser rhythm.

The change in the guise of the OMS follows the Physical Activity Directors for the stadiums, 2nd edition, which eliminated this minimum requirement in 2018. This change is due geen hooi bewyse que indike que hacer eiercicio durante al menos 10 minute se mejor que las rachas de menor duración.

Treat yourself to a large notice for the persons to whom the result is difficult to make ownership, and many opportunities have been reported that the actual pandemic has been planted in the diary activities of many people. People have seen their 50% pass number increase by COVID-19.

-Hacer ownership of the day

In support of these directors, the investigation into the alleged “Snacking” of ownership: activity report letters that are distributed throughout the day. This type of ownership letter is based on the High Intensity Training Interval (HIIT) training, which means high altitude intensity interval sessions with active activity (low intensity training, usually of activity activity). Between the calendars and the free time, a full HIIT session can last between 20 and 30 minutes.

The HIIT differs from session session to the duration of the activity raffle as during the intermediate time. While the HIIT charging clips can last between 30 seconds and four minutes, en el eiercicio ‘snack’ and reduce 20 segundo’s.

The effect of these shortcuts on the physical form is tested in a studio with 28 inactive adults. Those who were randomly assigned to perform three 20-second sprints in bicycles, separated by one and four inactivated hours, three days into three days a week, experimented with a 9% increase in cardiorespiratory appetite. This is comparable to the 13% majority in the group that performs the three sprints of 20 seconds in a bicycle during a period of 10 minutes.

Well, it’s not important to go to the gym for a minute or so during the day, or you need to have your own gym at home. Including ponerse in ropa deportiva. The best of shortcuts is that no team is needed. It includes three escalators, three days a week, three days a week during six weeks to place a modest increase in physical fitness for people who do not own it. This small amount of activity is sufficient to increase the metabolism of insulin in people with obesity, confirming previous investigations that indicate that minutes of moderate exercise every 20 minutes reduce the amount of sugar in a baby from the time of birth.

How to include the “raffles” in the day to day

The shortcuts are not new, although the investigation and the term are. If you have been in front of the computer or watching TV and have had the need to lift and drive or drive, you have a shortcut. This type of corporate and cerebral descent is famous among many writers. Dan Brown, author of El Código Da Vinci, dedicated the dedication to a hacer flexiones y abdominales. And why not? The letters of approval can give you an energy boost and increase your productivity.

What if the “snack” of urination is different from punching and staring at the kitchen, there is an increase in cardiac rhythm and respiration. But there are no people who care about sudar. Moving for one or two minutes is not enough to make ends meet. It’s easy to do with the diary ropa.

Some activities that can make you climb, climb in the hole, jump and make burpees. Includes you can make a fast track or walk around the frame. If you have a static bicycle or a machine for repairing it, it lasts for a minute or so.

Si quieres algo de burgemeester duración, the plan of the 11-minute entrenamiento of the Real Fuerza Aérea Canadiense. Developed in 1959, you can make this program at home without any type of equipment (although it is advisable to maintain the double rods during the sentadillas). The researchers recently studied a modified version of this program, and found that it was effective in improving physical fitness.

The ideal thing to do is to have habitual eating habits, as well as short “snacks”. But the shortcuts are a stupid way to incorporate physical activity into your day.

If you want to pay attention to it, every now and then, technology can help you. From a simple kitchen timer, by the alarm of your phone, you can see the vibrations that vibrate to record that you have left. But quiz the most effective is to use a time-lapse application on your computer, tablet or phone. Some of these applications include blocking the device during a fixed period of time, giving the impetus to move and move.

Author is Professor of Health at the University of Simon Fraser (Canada)