Each week, deliberately include short bouts of vigorous activity, such as hard intervals, sprints, heavy lifts, or fast climbs, where your breathing is rapid and effort is near your personal limit. These minutes deliver outsized health benefits per unit of time and confer protective effects against mortality, cardiovascular disease, diabetes, and some cancers that moderate and especially light activity cannot replicate, regardless of how long they are performed. However, remember that light and moderate activities are still important.
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