Apr 01, 2026
3 min read
Not only the duration of training is important, but also the intensity
It is not only the duration, but also the intensity of the training.Therefore, running for a few minutes before taking the bus or taking the stairs is more valuable than a long workout at the gym.This is the secret to a long life, and science has confirmed it in a recent study published in the "European Journal of Cardiology".
People who engage in high-intensity training for just a few minutes each day are less likely to develop serious medical conditions, according to a study conducted by an international group of scientists and recently published in the European Heart Journal.The study, which looked at around 96,000 people, compared typical levels of physical activity with the amount of intense physical activity and subsequent risk of illness, and found that even small amounts of breathless effort can influence overall risk of illness and death.This ultra-fast rhythm of physical activity was particularly effective against inflammatory diseases, including arthritis.For cardiovascular problems such as heart attacks and strokes.It also treats mental illnesses such as dementia."We know that physical activity reduces the risk of chronic disease and premature death, and there is growing evidence that vigorous activity has greater health benefits per minute than moderate activity," said Mingxue Shen of Xiangya School of Public Health, Central South University, Hunan, China."However, questions remain about the importance of vigorous activity compared to total physical activity.
Tests conducted
The aim of the study was to answer these questions by looking at data from 96,408 people who were part of the UK Biobank study.Each participant wore an accelerometer on their wrist to accurately measure their activity for a week, including short bursts of intense physical activity, from running to the bus to climbing the stairs.These data were then compared with the probability of death or developing 8 chronic diseases over the next 7 years.Studies have shown that people who devote a greater percentage of their total physical activity to vigorous activity have a lower risk of chronic diseases.Compared to people who did not engage in vigorous activity, for example, those who engaged in the most vigorous activity had a 63% lower risk of dementia, and a 63% lower risk of type 2 diabetes.60% and 46% lower risk of death.However, these benefits of vigorous activity persist for a short period of time.
The benefits of high intensity activity
Scientists also found that vigorous activity is more important for some diseases than for others.For inflammatory diseases such as arthritis and psoriasis, for example, intensity was the only risk-reducing factor. For others, such as diabetes and chronic liver disease, both the amount and the intensity of physical activity were important. Vigorous training, Shen analyzed, "seems to have specific responses in the body that cannot be fully replicated in low-intensity activity. The heart pumps more efficiently and improves the body's ability to use oxygen. This can help toexplain why there is a strong correlation with inflammatory conditions, which may explain the reduced risk of dementia.If briskly climbing the stairs, or playing with the kids, can make a real difference.Just 15 to 20 minutes of this type of activity per week can have significant health benefits."
