How many km / week to exercise is healthy?

One of the most popular methods of exercise is currently running daily, regardless of early morning or late afternoon, for convenience and ease of application. However, experts recommend that running exercise is only for health if you know the limited number of kilometers run each week so as not to cause overload or too little impact on the body.

According to a new study for a series of studies on the relationship between running and human health, we only need to run fitness from 8 to 9.5 km / week is enough to improve the physical condition of the village. Dear.

Researchers found that even with such a modest amount of running distance, people who ran exercise were generally lower in weight and less likely to be obese than those who ran less than 8km / week or (more popular) does not run at all. These people are also less likely to have high blood pressure, cholesterol, diabetes, stroke, arthritis and some forms of cancer than those who rarely or don't exercise.

Picture 1 of How many km / week to exercise is healthy?

Picture 1 of How many km / week to exercise is healthy?


Fitness mode 20 - 30 minutes or 2 runs with 2.4 - 4.8 km / time per week is perfect.

"It seems that the maximum benefits of running exercise appear at low episodes. Only 1-2 times per week or running 4.8 - 8km and less than 1 hour per week is also very beneficial. Our health , "said Dr. Carl J. Lavie, director of cardiovascular disease prevention and treatment at Ochsner Medical Center (New Orleans, USA), the head of the new study.

Lavie added that, if we were worried about the middle-aged health condition, we could run a few more kilometers each week. This is because, the extra exercise distance is generally associated with better weight control and allows us to eat more calories without worrying.

According to Lavie, those hoping to become better and faster runners can also run more than 9.5km / week. But, if your main goal is to improve your health, you need to limit your distance of practice. US researchers say some evidence suggests that running more than an hour a day can slightly increase your risk of developing heart problems, as well as joint injuries and injuries. to run.

In short, based on the latest scientific research results, Lavie recommends, for most of us, the fitness regime 20-30 minutes or 2 times with 2.4 - 4.8 km / time Every week is perfect.

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