Everyone knows that movement is the foundation of life. Physical activity positively affects both our mental and physical state. But how often and with what diligence should one attend workouts?
Recently, researchers from Boston University conducted the largest study to date on this topic. During their work, they analyzed data from 2,070 participants obtained from cardiopulmonary exercise tests (CPET) and fitness trackers. The authors of the study emphasize that their findings remain relevant even when considering factors such as age, gender, obesity, and the presence of cardiovascular diseases.
The results of the study show that to achieve changes in physical fitness, it is necessary to engage in moderate physical activity regularly. Every minute of such exercise is equivalent to about three minutes of walking and reduces the 'harm' from time spent sitting by approximately 14 minutes. Moreover, additional sports activities and an increase in the number of steps taken throughout the day can compensate for the negative consequences of a sedentary lifestyle on physical fitness.
The main conclusions of the experiment were based on CPET data. These tests measure the maximum oxygen consumption by the body (VO2 or the amount of oxygen the body can utilize during physical activity). The more oxygen the body can absorb and process during exertion, the higher the level of aerobic fitness.
It turns out that moderate physical activity is most effective for increasing VO2. This includes any activity that makes the heart work faster and breathing becomes more intense, such as brisk walking or cycling. This means that to achieve good results and maintain health, it is necessary to maintain a moderate level of exertion: it should not be too heavy, but also not too light.
