Newly published research has shown that vigorous exercise – such as running – is much more effective than light to moderate exercise such as walking. After reviewing data from 73,000 adults using wearables, researchers found that every minute of high-intensity activity is equivalent to four to nine minutes of moderate-intensity activity and 53 – 156 minutes of low-intensity activity, reducing all-cause mortality and preventing and mitigating cardiovascular disease.
Key findings on the benefits of high-intensity training
High potency: Research shows that 1 minute of vigorous activity is equivalent to 4 – 9 minutes of moderate activity to reduce the risks of serious diseases.
Reduction of mortality and minimum time required: Just 1.1 minutes of daily high-intensity activity can reduce the risk of death from any cause by 38%, according to a study New Scientist research.
Cognitive health: Regular, vigorous exercise (at least once a week) is associated with less dementia and mild cognitive impairment, especially in adults under 75.
Weekend Warrior Effect: Concentrating exercise on one or two days per week provides similar cardiovascular and cardiometabolic benefits as spreading it out, as noted by the American Heart Association.
Brain Power: Intense daily exercise can improve memory and cognitive performance for up to 24 hours, according to studies published in the International Journal of Behavioral Nutrition and Physical Activity.
High intensity versus moderate intensity
Although guidelines often suggest that high-intensity exercise is twice as effective as moderate-intensity exercise, new evidence suggests it is much more powerful – potentially up to 10 times more effective for specific health outcomes!
Cardiovascular diseases: 1 minute of high-intensity activity = 7.8 minutes of moderate activity!
Type 2 diabetes: 1 minute of high-intensity activity = 9.4 minutes of moderate activity!
All-cause mortality: 1 minute of high-intensity activity = 4.1 minutes of moderate activity!
The take home message is that while all activity is better than no activity, high intensity exercise has great benefits!
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