The Cancer-Risk Reducing Benefits of Small Bouts of Vigorous Exercise

October 18th, 2023

I happened upon this article that discussed a recent study that found that performing daily bouts of 1-2 minutes of vigorous exercise was related to a reduction in risk for all types of cancer. 

Check it out here to find out more.

One thing they don’t mention in the article is what “vigorous” exercise really means–So I’ll tell ya. It is defined as maintaining a heart rate that is between 75-85% of your max heart rate. 

While that is all well and good, it may leave you wondering “what is my max heart rate”? You would be right to wonder. I’ll tell you that too. Max heart rate is defined as 220 minus your age in years. 

So to give you an example, if you are 40 years old the equation would be: 220 – 40 = 180; we can then multiply that number by 0.75 and 0.85 to get our “vigorous” range which works out to be 135-153 beats per minute or about 23 – 26 beats in ten seconds if you don’t want to stand there with your fingers on your neck for a full minute/don’t want to count that high 🙂

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