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If you do too much exercise work, you will be interested in a new study focused on military interests. Journal of Strength & Conditioning Research, perhaps the answer to the biggest question that those who prefer to live a sedentary lifestyle have been asking for eons: “What is the physical exercise that needs to be done” to keep fit? Read the clear answer given by the research. According to the Mayo Clinic, if you want more news on the front lines of science, see why Super-Quick Workout works scientifically.


Finding the minimum level for physical exercise is obviously important for those who are engaged in military service and especially for workers deployed abroad and may not have enough time to enter the weight room. The study was therefore led by Barry Spiering, former director of research at Nike, and led by a team of researchers from the U.S. Army Institute of Environmental Medicine. Finally, researchers rightly define it as “storing endurance and strength”.

The researchers highlighted the three main components of fitness: the frequency with which people should train, the volume of training (distance, repetitions) and the intensity of these sessions. The experts looked at some of the previous studies to get the answers.


“In general populations, endurance performance can be maintained for up to 15 weeks when training frequency is reduced to less than 2 sessions per week or when exercise volume is reduced by 33-66% (as low as 13-26 minutes per session) as long as physical exercise intensity (heart rate) is maintained. “, concluded the investigation.

If you feel like running or swimming, Spiering and the team say you should tick off your shoes or just wear a swimsuit less than half an hour twice a week. Also, you can lower the frequency and repetitions, you don’t have to avoid the intensity. If you have been working for 13 minutes, tell me.

hiit training

“Strength and muscle size (at least in younger populations) can be maintained for 32 weeks with 1 strength training session per week and 1 per exercise, while maintaining exercise intensity (relative load),” the study concludes. “On the other hand, in older populations, maintaining muscle size can do 2 sessions and 2-3 sets per exercise per week, while maintaining exercise intensity.” And for more news on the season, see Why We’re All Going Crazy in This Walking Virus Workout.

Woman running on the treadmill

Researchers have found that one of the three components mentioned is the most important when it comes to maintaining a minimum level of fitness: the intensity of physical exercise. “Our first conclusion is that exercise intensity seems to be a key variable in maintaining physical performance over time, even though the frequency and volume of exercise is relatively small.”

So if you think you’ve been in the gym once or twice a week, you need to maximize that time by keeping the intensity of your workouts high.

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Remember, the goal of research is not to see how much exercise people need to do to be more fit. In contrast, it was necessary to determine how much exercise was required to maintain a healthy state of endurance and strength. This is about finding a “minimum minimum”.

With this reference in mind, you can take steps to increase your strength and fitness and improve your health. If you only need two days a week to maintain your endurance level, you can grow from there. If time is an issue — and it always is — remember that there are many reasons why high-intensity interval training (HIIT) is so popular to train and keep fit. Hard physical exercise tests the muscles, heart and lungs, and science has proven (when it reaches reasonable lengths) that it works completely. But, let’s face it: the biggest benefit of short training breaks can be said to be short bursts. Why camp out in the gym for 10 minutes or less to get the most out of it? For more evidence, see why this workout causes 29 percent more fat loss, according to Science.

Read Eat This, not That for more great workouts.