You probably know that the heart benefits from and is strengthened by physical activity.
But how hard do you actually need to work to achieve all the good effects?
According to a new dissertation, higher intensity is required than previously believed to improve cardiovascular health. The key is to exert yourself enough to enhance your fitness level.
In the study, improved methods were used to analyze data from four previous large health studies. Intensity is measured in METs – a value for how much energy is consumed during a specific activity. 1 MET is the energy expenditure of the body at rest, and the more intense the activity, the higher the MET value. For example, a brisk walk at 5 km/h has a value of about 4 METs, while jogging at 10 km/h corresponds to about 10 METs.
How many METs do you need to reach?
The previously recommended threshold for obtaining all health benefits was 3 METs. The new results indicate a threshold closer to 4.5 METs instead. The intensity level should be reached for between 150 to 300 minutes a week, spread over several days. Additionally, the fitness level is crucial.
”The physical activity should be intense enough to make you warm and out of breath,”
says Jonatan Fridolfsson, who recently earned his PhD in nutrition and sports science at the University of Gothenburg.
”A guideline could be that you should be able to talk, but not sing. If you are older and have poor fitness, everyday tasks might be sufficient. However, for those who are young and healthy, running or fast cycling may be required to achieve better health. The important thing is that the activity is intense enough to improve fitness.”
So, if you want to gain the most health benefits, you should ensure you reach at least 4.5 METs when you exercise. That said, activities below 4.5 METs are not bad in any way; they just don’t have as significant an effect on cardiovascular health.