HEALTH
Learn about the importance of cardiorespiratory exercises
Alice Lins
Published on 04/25/2024 at 18:07
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If you want to increase your longevity and quality of lifeone of the most solid choices is to incorporate cardiovascular exercises to your routine.
This relationship between cardiovascular exercise and longevity has been firmly established in the field of cardiovascular science. physical exercise.
People with good cardiorespiratory fitness tend to enjoy a longer life expectancy and have lower risk of developing chronic diseases.
Training; academy; cardio; exercise – Reproduction/Freepik
But what exactly is cardio?
Cardiorespiratory fitness, also known as cardiorespiratory conditioning, is a vital component of total physical fitness.
It measures our body’s ability to efficiently use oxygen during physical activities such as running, cycling or swimming.
Although the term “cardio” suggests a focus on the heart and lungs, it’s actually all of the body’s systems working together to keep us active during movement.
Recent studies highlight the positive impact of exercise on longevity. Having higher levels of cardiorespiratory fitness can significantly reduce the risk of all-cause mortality.
Every 1 MET increase in fitness is associated with an 11 to 17% reduction in mortality risk and an 18% reduction in heart failure risk.
See also: Benefits of exercising in the morning
How much exercise is needed to get these benefits?
A World Health Organization (WHO) recommends that adults perform at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity per week.
This can be divided into several sessions throughout the week. If that seems like a lot, you can cut it in half but increase the intensity by getting 75 minutes of vigorous physical activity per week.
Additionally, it’s important to include muscle-strengthening exercises at least twice a week.
Studies show that people who follow these recommendations tend to live 3 to 4 years longer than those who are inactive.
The combination of aerobic and strength exercises is essential for reduce the risk of mortality.
Studies have shown that adults who do both types of exercise have a significantly reduced risk of death from all causes.
How to incorporate cardio into your routine?
There are two main approaches: continuous, moderate and interval aerobics. Choosing between them depends on your goals, experience, fitness level and personal preferences.
The key is to start, not wait for free time, as it is when we are busy that regular exercise becomes most important.
*With information from TecMundo.
