Doctor Reveals the Best Exercise for Your Health

But how to exercise properly?

Add 2 strength training sessions per week

Dr. Sreekanth Shetty, a leading cardiologist and Head of Cardiology at Sakra World Hospital in Bengaluru, India, shares: The general guidelines of the American Heart Association recommend 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise and 2 additional sessions of strength training per week.

Walking is good for the heart but doesn't improve muscle mass much.

Walking is good for the heart but does not improve muscle strength. Therefore, to support the heart and build muscle strength, you need to know how to combine walking with strength training.

The Perfect Balance Workout for Your Fitness Goals

Exercises and intensity can vary depending on an individual's age and goals, according to the Hindustan Times.

If your goal is weight loss: Aim for four to five 30-minute sessions of moderate-intensity aerobic exercise, like walking, running, cycling, or swimming, Dr. Shetty suggests. Also add two strength-training sessions, like pushups, squats, lunges, planks, and crunches, each week.

For overall health: 3 days of aerobic exercise can be enough. This exercise is great for improving cardiovascular health, endurance and burning calories. Ideally, do it 3-5 times a week. Also combine it with 2-3 strength training sessions.

With 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week recommended, Dr. Shetty suggests breaking it up into three 25-minute vigorous sessions or five 30-minute moderate sessions.

For overall health, ideally combine with 2 - 3 strength training sessions per week

To optimize your health, incorporate strength training, two to three times a week. These exercises help improve overall health, improve bone density, boost metabolism, build muscle and improve endurance, according to Hindustan Times.

After your workout, spend 10 to 15 minutes doing yoga or stretching to speed up recovery and mobility, adds Dr. Shetty. These exercises can increase range of motion, prevent stiffness, and reduce injury.

Dr. Shetty emphasizes the need for rest days to allow muscles to heal and prevent injury. To prevent overtraining, work different muscle groups on different days. Take 1-2 rest days each week to give your body time to recover. Pay attention to your body’s signals, as overtraining can lead to burnout, injury, and poor performance.

Achieving long-term fitness success requires a balance between recovery, intensity, and frequency, concludes Dr. Shetty.

Source: https://thanhnien.vn/bac-si-chi-cach-tap-the-duc-tot-nhat-cho-suc-khoe-cua-ban-185241015233721635.htm