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Exercise and Heart Disease

Many scientific studies have shown that exercise and exercise reduces the incidence of cardiovascular disease ( angina pectoris and myocardial infarction ). Regular physical activity is beneficial for fat levels in the blood, blood pressure, insulin sensitivity, obesity and blood's ability to clot. Few studies have looked at the importance of exercise intensity in relation to these diseases.

In men

In a U.S. study of 44,452 men asked to participants about their training activities, and followed them for 10 years. It was found that the intensity of training clearly influenced the risk of heart disease. The more intensely you trained, the lower the risk of heart disease. Eg. led jogging at a speed higher than 10 km per hour for more than 1 hour per week, to a 42% lower risk than no jogging. No more than 30 minutes of weight training per week, more than 23% less than the weight training it led to a 18% reduction in the levels of brisk walking. To reduce the risk of low-intensity activities were not as clear.

In women

In a large U.S. study of 73,743 women aged 50-79 years compared the effects of walking with the impact of more intensive training, in relation to the risk of getting heart disease. The women were followed for at least 3 years. The findings showed that the more physically active woman was, the less the risk of getting heart disease. The intensity of the workout had less to say. Exercise for at least 2.5 hours per week, either walks or jogs, reduced the risk of approx. 30%. Quick walk gave lower risk. Prolonged daily sitting gave higher risk.

Regular exercise protects against heart disease. Efforts which means that you are tired and out of breath, seems to have stronger preventive effect than less intense activities. But the most important thing seems to be that they are exercising and avoiding to be busy all day.

Directorate of Health has given its recommendations for physical activity:

Adults should engage in physical activity of moderate intensity at least 30 minutes daily, for example in the form of a tour of brisk walking where one gets hot and gets increased heart rate. This is enough to provide a health benefit to those who previously had facilitate daily activities

The activity can be divided into smaller sections, eg. 3 x 10 minutes
The greatest health benefits come when you go from being intaktiv to be active, then the increased physical activity provide further gains

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