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Summary of Exercise Research

Exercise aids in longevity for the first several hundred calories each week. After this, it’s difficult to determine whether exercise is better than a calorie-equivalent dieting. So, assuming you want to minimize exercise without sacrificing longevity, it probably makes sense to do aerobic exercise for somewhere around 75 minutes a week – just as the federal government recommends [show].

The US government recommends “muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)” "url": "https://www.cdc.gov/physicalactivity/basics/adults/". While the evidence of aerobic exercise making you live longer is mixed, it does provide a myriad of other health benefits [show].

If you want to build muscle mass, then you should perform 2-3 sets of 6-8 reps for each exercise. You should go to the gym 3 days per week, until you become more experienced upon which you can reduce it to 2. You should rest around 2 minutes between sets [show].

One of the neglected parts of building muslces is your diet. If you’re 150 pounds, eat between 90 and 110 grams of protein per day, with no more than 30 grams in any particular meal. If you way weigh more or less than this, increase or decrease that range proportionally. Make sure you consume essential amino acids, and take creatine supplements. Make sure you eat enough calories to prevent your protein from being used as fuel; this is particularly true if you’re using whey protein supplements [show].

Stretching’s benefits are not well-supported. If you want to be flexible, hold stretches for 30 seconds [show].

You should avoid sitting for long periods of time. Also, regarding standing desks, the best estimate is probably that they burn 24 calories per hour - but more research is needed [show].

Works Cited [show]