How many hours of exercise can achieve what effect

The effectiveness of exercise is closely related to the duration. Generally, 150 minutes of moderate intensity exercise per week can maintain basic health, and more than 300 minutes can significantly reduce fat and increase muscle mass. The specific effect is influenced by factors such as exercise type, intensity, individual metabolic rate, and dietary coordination. The duration of exercise is associated with its effects in a stepwise manner. 30 minutes of low-intensity exercise daily, such as brisk walking, can improve cardiovascular function and reduce the risk of chronic diseases. It is suitable as an entry-level choice for sedentary individuals. Continuous 60 minute aerobic exercise such as jogging and swimming can activate fat metabolism, and combined with strength training, it can improve basal metabolic rate. High intensity interval training can continue to burn calories through afterburning effects even for a short period of time, but requires a certain physical foundation. professional athletes' 2-3 hours of specialized training per day can improve their competitive ability, while overtraining in the general population may lead to muscle dissolution or joint injuries. Special populations need to adjust their exercise plans. The 45 minute exercise divided by diabetes patients is more conducive to blood sugar stability. Osteoporosis patients should avoid a single weight-bearing exercise more than 1 hour. Postpartum women are recommended to gradually recover from 15 minutes of Kegel exercise, and middle-aged and elderly people can split their exercise time into 20 minutes in the morning and 20 minutes in the evening. Individuals with cardiovascular disease should develop an exercise plan under the supervision of a doctor, and obese individuals should prioritize exercise with low knee joint pressure.

It is recommended to dynamically adjust exercise duration based on data such as body fat percentage and muscle mass, combined with heart rate monitoring to ensure moderate exercise intensity. Before and after exercise, it is necessary to fully warm up and stretch, and replenish enough water and electrolytes. Maintain a reasonable ratio of protein and carbohydrates in diet, and avoid exercising on an empty stomach or immediately after a meal. Regular body assessments can prevent sports injuries, and sleep quality has a significant impact on exercise effectiveness. It is necessary to ensure 7-8 hours of high-quality sleep.