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If you findexercise Simply too much chore, you will be interested in a new study led by the army whose results have recently been published in theJournal of Force & Conditioning Search, who sought to answer the greatest question as those who prefer to live a more sedentary lifestyle are wondering: "What is the minimum minimum exercise value that must be done to stay" "read it for The clear response provided by the study. And for more news of science leaders, see whyThis very fast workout is scientifically proven at work, according to the Mayo Clinic.

Finding a minimum reference for exercise is obviously relevant for those who serve in the army - and especially for staff deployed abroad and can see that they do not have so much time to connect to the room Bodybuilding. As such, the study was led by Barry Spierage, formerly Nike Research Director, who oversaw a researchers group at the United States Institute of Environmental Medicine. In the end, the researchers define loosely to maintain the canned as "preserving endurance and force".

There are three main fitness components that researchers have highlighted: how many times should people form, the volume of training (distance, representatives) and how intense these sessions are. The experts examined a series of studies previously conducted for answers.

"In general populations, endurance performance can be maintained for maximum 15 weeks when the training frequency is reduced barely 2 sessions per week or when the volume of exercise is reduced from 33 to 66% (as low as 13 -26 minutes per session), as long as the intensity of the exercise (heart rate exercise) is maintained, "concludes the study.

So, if you like running or swimming for cardio, spierance and your team say that you only need laces of your shoes - or put your swimsuit - twice a week for less than half an hour at a time. In addition, while you can reduce your frequency and your representatives, you should not defeat the intensity. If you work for 13 minutes, do it count.

"Muscle strength and size (at least in younger populations) can be maintained up to 32 weeks with a strength training session per week and 1 defined by exercise, as long as the intensity of the exercise (charge relative) is maintained "concludes the study. "While in older populations, maintaining muscle size may require up to 2 sessions per week and 2-3 sets per exercise, while maintaining the intensity of the exercise." And for more fitness news, seeWhy everyone goes crazy about this viral walking workout.

The researchers observed that one of the three components mentioned above was the most important when it comes to maintaining a minimum minimum for fitness: the intensity of the exercise. "Our main conclusion is that the intensity of the exercise seems to be the main variable for maintaining physical performance over time, despite relatively large reductions in the frequency of exercise and volume."

So, if you only hit the gym once or twice a week for a small amount of time, you must maximize this period while maintaining the intensity of your workouts.

Remember that the point of the study does not see how many people have to do to be a form. Instead, it was rather to locate exactly how much exercise is necessary to maintain a healthy state of endurance and strength. This consists of finding a "naked minimum".

With this reference to the mind, you can take action to develop your levels of strength and fitness and improve your health. If you only need two days a week to maintain your endurance levels, you can grow from there. If time is a problem - and it is always to remind you that there are many reasons why high-intensity intervals (HIIT) is an also popular way to train and stay in shape. Vigorous exercise splinters test your muscles, heart and lungs and that science has proven that-when contained on reasonable lengths-It works completely. But let's face this: the biggest advantage to short training bursts is probably the fact that they are short bursts. Why camp at the gym for hours when you can reap the benefits in 10 minutes or less? For more information, see whyThis workout leads 29% loss of additional fat, according to science.

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