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Is Two Hours Of Exercise In The Gym Good Or Bad? What Expert Recommends

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Is Two Hours Of Exercise In The Gym Good Or Bad? What Expert Recommends

Do you know that going to the gym for two hours a day can really have a big impact on your health? This longer time also makes it possible to include strength training and cardiovascular exercise into a well-rounded fitness routine. Exercises that increase cardiovascular health, metabolism, and endurance include cycling and running.

A thorough strength training session that targets various muscle areas for improved strength and tone is also made possible by the extra time. Frequent gym visits support muscle growth and fat loss, which helps with weight management.

Is Two Hours Of Exercise In The Gym Good Or Bad? (Image Credit: Canva)

Also Read: Jacqueline Fernandez’s Hot Looks With A Modern Twist | SEE PICS

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Dr. Ranga Santhosh Kumar, who is a consultant general physician and diabetologist at Yashoda Hospitals in Hyderabad, exclusively told Jagran English that doing two hours of exercise in the gym is okay.

According to Dr. Ranga, “Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke. Speak to your GP first if you have not exercised for some time or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.”

Also Read: Expert Shares Actual Cause Behind Teeth Turning Yellow; Know How To get Rid Of Them

As Per The Expert Advise Adults Should Aim To:

  1. Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) for at least 2 days a week.
  2. Do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.
  3. Spread exercise evenly over 4 to 5 days a week, or every day.
  4. Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
  5. You can also achieve your weekly activity target with several short sessions of very vigorous intensity activity with a mix of moderate, vigorous, and very vigorous intensity activity. These guidelines are also suitable for disabled adults, pregnant women, and new mothers.
  6. Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
  7. In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.
  8. Most moderate activities can become vigorous if you increase your effort.

Examples Of Vigorous Activities:

  1. Running
  2. Swimming
  3. Riding a bike fast or on hills
  4. Walking up the stairs
  5. Sports like football, rugby, netball, and hockey
  6. Skipping
  7. Aerobics
  8. Gymnastics
  9. Martial arts
  10. For a moderate-to-vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners.
  11. Very vigorous activities are exercises performed in short bursts of maximum effort, broken up with rest.
  12. This type of exercise is also known as high-intensity interval training (HIIT).

Is Two Hours Of Exercise In The Gym Good Or Bad? (Image Credit: Canva)

Examples Of Vigorous Activities Include:

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  1. Lifting heavy weights
  2. Circuit training
  3. Sprinting up hills
  4. Interval running
  5. Running up stairs
  6. Spinning classes
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Fitness

To avoid premature death, fitness is more important than losing weight, new research finds – WTOP News

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To avoid premature death, fitness is more important than losing weight, new research finds – WTOP News

As more and more Americans are becoming obese, some are turning to weight-loss drugs to help them shed a few pounds. But new research shows there’s another factor that may be more important to consider for your overall health: exercise.

Overall fitness is more important than a person’s weight in avoiding a premature death, a new analysis published in the British Journal of Sports Medicine found.

Cardiorespiratory fitness, the analysis found, is a better predictor of cardiovascular disease and mortality than body mass index (BMI).

The new research reviewed 20 studies with almost 400,000 adults from different parts of the world. Researchers found that someone who is “normal weight” and unfit has a risk of death that’s twice as much as someone who is normal weight and fit.

If someone is obese and fit, the risk of death is about half that of someone who is normal weight but unfit.

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The review defined fitness using a stress test and defined weight and obesity by using body mass index. The majority of studies classified people as fit if they get out of the bottom-20th percentile of fitness.

“People view exercise only as a means to losing calories, and we really ought to get away from that,” said Siddhartha Angadi, associate professor of exercise physiology at the University of Virginia School of Education and Human Development.

“You ought to exercise to improve your heart health, to improve your muscular health, to basically maintain your pulmonary function and so on. That is what is going to give you the most ‘bang for your buck’ from a health and disease perspective in the long term,” he added.

Generally, Angadi said, the findings suggest it’s more important to be physically fit than it is to be a lower weight.

Focusing on weight rather than overall fitness presents a set of challenges, Angadi said, because people who are overweight or clinically obese often get tasked with losing weight. Many do in the short term, but most people regain all of it in five to 10 years.

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“So what do you do to improve health in that situation? The nice thing is that exercise is pretty accessible,” Angadi said. “When you’re talking about getting out of the bottom 20th percentile, when you’re talking about just getting a little more fit, it is reasonably achievable.”

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Exercise Your Demons is a mixed reality fitness game from hell

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Exercise Your Demons is a mixed reality fitness game from hell

Image: Vyersoft

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Exercise your Demons is a new spin on fitness games where you get in shape by fighting demons from hell right in your room.

After you carelessly sign a contract with the Demonomicon, a portal to hell opens in your world and countless demons pour out. The only way to repel these uninvited guests is to fight them off with brute force.

Under the tutelage of demonic instructors Ash and Zephyr, you will learn the proper moves such as ducking, dodging and smashing in the “Infernal Gym” and at locations such as Poison Blossom Park and the Ultimate Demon Derby.

Coming in December for Meta Quest

Studio Vyersoft promises a story campaign where you unlock new levels and cosmetic items using Impcoins and Soulbars, and thanks to an online leaderboard you can compete with others and see your physical progress in the game.

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Exercise Your Demons will be released on December 12 in the Horizon Store. Meta Quest 3S, 3, 2 and Pro are supported. The price will be $20. The mixed reality game supports a range of languages.

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Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

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Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

WEDNESDAY, Nov. 13, 2024 (HealthDay News) — Small additional amounts of exercise each day are associated with lower blood pressure (BP) in a free-living setting, according to a study published online Nov. 6 in Circulation.

Joanna M. Blodgett, Ph.D., from University College London, and colleagues investigated associations between a 24-hour behavior composition composed of six parts (sleeping, sedentary behavior, standing, slow walking, fast walking, and combined exercise-like activity [e.g., running and cycling]) and systolic BP (SBP) and diastolic BP (DBP). The analysis included data from 14,761 participants in six cohorts of the Prospective Physical Activity, Sitting and Sleep consortium.

The researchers found that the average 24-hour composition consisted of sleeping (7.13 hours), sedentary behavior (10.7 hours), standing (3.2 hours), slow walking (1.6 hours), fast walking (1.1 hours), and exercise-like activity (16.0 minutes). Compared with other behaviors, more time spent exercising or sleeping was associated with lower BP. There were estimated reductions of –0.68 mm Hg SBP and –0.54 mm Hg DBP with an additional five minutes of exercise-like activity. Reallocating 20 to 27 minutes and 10 to 15 minutes of time in other behaviors into additional exercise was associated with clinically meaningful improvements in SBP and DBP, respectively. More time spent being sedentary was adversely associated with SBP and DBP, but there was minimal impact of standing or walking.

“If you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett said in a statement.

One author holds equity in a company for products and services related to the study.

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