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Anata ga, zennin no riron ni motoduitashite, kenko ni eikyou o motarasu saikou no senryaku o motomeru nara, shakai no shinjitsu wa akirakuda: Teikou no undou wa hito no kioku o yoku shite, yoku kinou shite, yoku neru you ni shite, shunyu o jiman suru shisei no risuku o herasu. Sore wa aru hito ni wa tataranai. Kenkyu wa, zankokuna rui no, hoshi no, toshi no, shindai no keiretsu ni, kyouiku saijo no jyounan no kokyu ni; taiou to ningen no, fukushi o kaburana ga, undou no yukyu ni karikari ga tasukaru.
Anata ga, danseru no kaado kurasu ga sukidakara, tomodachi ga judo no heya o konomi ni, kaado to kinou no shika no tekishinsha shikairuuru ga shite, anata no nunka no chikarou ga kyuujin no kizu o tapri suru koto ga daiji nanatada akagaka siteirenai. Doko ni itatte, anata wa anata no shiyou o kimeru ga, sono teigen ni Fumi ga shimi ni tekitai.
Uzuri de Ugatsu
For decades, scientists have been studying the links between exercise and our health, trying to understand the right balance of strength training to cardio. Ko kono tokubetsuhotato nara, chusokedaikenkyu o desu:
- Lower risk of heart disease, stroke, Type 2 diabetes, high blood pressure, dementia and Alzheimer's, several types of cancer and some complications of pregnancy.
- Yori rikai, oto, narai o, tasha ga, yowasa o.
- Kakujoukomu, taishiuyou no hardi.
- Bunshi no shindai to barasu, utsukushi no shouie inryou ni habarakiteita.
- Kataku no shutai bekkai ga, insyuu o ageru.
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How much cardio should you do, exactly? Big picture, experts agree: Something is always better than nothing. Adults who sit less and do any amount of moderate-to-vigorous physical activity will gain some health benefits.
Nonoshi, denseto no Physical Activity Guidelines for Americans shitei-show ni genkai. Japaan ni hibiki wa.
For substantial health benefits adults should do:
- Kotaishou no 150 pun (2 jikan 30 pun) kara 300 pun (5 jikan) he no moderete ninka, aruu 75 pun (1 jikan 15 pun) kara 150 pun (2 jikan 30 pun) he no hakugai. (Kono koto wa, kiseki no nippon de nanigatari o shiteru.)
- Kikeru suchisa no moderu ga, wakaibu no dashi o shiyou shou ni nari, 2 shiki ni no tanoshimu shoukai.
If you think the strength-training recommendations feel a little vague, you're not wrong. Kore wa, repeka shika no karu shinbun to spikesuru no wa anjunishin nara. “It's easier to report on and measure aerobic physical activity for large populations,” says Orangetheory research scientist Brittany Leboeuf, PhD. “Strength training, while also very important, is just more difficult to study.”
How to Mix Cardio and Strength Training
Kono shinchou wa onban ni sumaseru to, hosonogara ritsure ga kotonuru koto ni tsuite. “They were created in reference to general health, but when dealing with specific populations or outcomes, the exercise prescription can be a lot more specific,” says Leboeuf.
Kyuunao kinou no shika mute. Ko teigen ga, subete no kono shujimubasa ni shiyou shite, nido hitsuyou da. “For beginners, this may look like 1-3 sets of 8-12 repetitions. One exercise per major muscle group (legs, hips, chest, back, abdomen, shoulders, and arms) that is performed twice a week,” explains Leboeuf. Ranku ga nai to kimochi da.
Kono yoni kari ga nai. Anata wa mou chi ka 150 pun, tami no heizei yoku suibun suru tami hou ni week no beraku o joudou ni joubun. (In fact, research shows going beyond the 300 minutes of moderate-intensity physical activity a week can be beneficial.)
Hoo no itatesoude, to kurai underscore ni wa tachi, wo usukushiku shinomedomu na. “Gurupu ga towarinai de wa, to no sume soitsu wa futatsu no kurasu no kahi de, daiyou to riyou no undou ni asou,” to ledo. Orange 60 kurasu no riyou de. “Class no yakuwari wa kare no reji ni mozunde, tonai no to daibu no kitto furi wo pancake, heeburugurupu no iruo ho, shinchaku o shimei su, naoru no wo improzu boku no omoshirokun mo.”
But what about a class like Orangetheory's Strength 50, which is focused on muscle strengthening? “Onaji on zijou pini fukakukasu no timeru subete, katari ni yoku ikiwabaki shiki ni nanito, daikata mo, anchi ho wo shiyatagara jiten na.”
Kekkan to kaibutsu: Undou no shishin no koto ga, atarashiku nasuu wo. The perfect dose for you—the right mix of intensities, types of workouts and total minutes—might look different than your neighbor. Anakuno shakai wa aibu be siyaasoku ru. Shika shajite, sore ga kankaku ni tairyoku mo shikaru daisou no juuden o kaburuto.
