Minimum How Many Workout a Week?

At a minimum how many Workout a week? We will use a guideline issued by WHO (World Health Organization) or the world health body. The contents of this guideline are really and what are the points that must be considered from this guideline :

1. The first thing we have to pay attention to is who is this guideline for, and who can use it? what is certain is that the very first is a healthy individual both female and male aged 18 to 64 years besides this group these guidelines can also be used for those who have chronic diseases that are non-communicable, non-communicable means that the disease cannot be poured and does not have mobility problems so they can still move freely, besides healthy individuals this guideline can also be used by those who have a chronic disease that is non-communicable and does not have mobility problems examples from this group are those who have problems like this i have diabetes mellitus or hypertension.

2. This guideline can also be used for those who have skills both physically and mentally but there is a name that needs to be adjusted to their training capacity and personal needs. In addition, pregnant women who have just given birth and individuals with a history of heart disease require more attention and it is advisable to seek medical help before trying to reach the recommended level of physical activity for their age. Also in this guideline Explain what benefits are gained by exercising or doing more physical activity.

3. This guideline for those who do more physical activity or exercise more often it has:

Risk of death risk of heart and blood vessel disease, risk of metabolic disease risk of colon and breast cancer and lower risk of depression.

Read more: 5 Mistakes Beginner Runner

Those who have more physical activity have a lower risk of hip and vertebral fractures. In addition, those who have more physical activity have better muscle ability and heart health, and finally those who have more physical activity or are more likely to maintain their weight with better body composition and a healthier body weight.

So that's the advantage for those of you who want to exercise or for those of you who are already exercising now compared to those who don't have regular physical activity on a regular basis and after knowing the targets and benefits of this guideline, next we will discuss the recommendations given by WHO guidelines:

1. First this guideline recommends us to do physical activity with medium intensity or high intensity as much as 150 minutes every week or physical activity with heavy intensity or just sleep for 75 minutes each week or a combination that is worth it between these two things.

2. Aerobic activities must be done for a minimum of 10 minutes each session. So if for example, do a head section for only 7 minutes without heating and without cooling which according to these guidelines does not count because you have to do that minimum 10 minutes every day.

3. Third, to get additional health benefits you can increase physical activity with medium intensity to 300 minutes. So from 150 to 300 minutes and to exercise with intensity or figure 75 minutes, you can increase it to 150 minutes or you can combine these two exercises. .

4. Last in this guideline it is also recommended to do weight training or muscle strengthening exercises or feel according to this. Either using tools or without tools and so on is done as much as 2 days or more in one week and includes entering a group or in other words it involves muscle groups main body.

Read more: The Importance of Cooling to the Body

What do you mean by muscle groups? The explanation is included in this group, such a grouping group of muscles in the body so for example the chest muscles can be trellis, for example One of them is the deltoid shoulder muscle group is a group of trapezius, rhomboideus after that the back of the back there is a group of stomach muscles exhausted a group of upper arms and forearms is good when the rest is finished group buttocks have not been exhausted it hamstring thighs calf concert and so on.

According to this guideline of training, weight training is in accordance with the feeling that it should cover the whole group of muscles of the body, so for example for one week it is not just upper muscle training, for example the superstructure and infrastructure like that to the bottom of the foot it also must be considered so not only the top only the bottom should also be considered or not just the bottom just pay attention, but the top is not noticed or for example it is even worse.