dedeleco wrote:What does 80% intense mean ???
Intense, but not to the max, to kill oneself, to exceed one's maximum limits, to the point of a heart attack, to be punctured for hours or days after, to have tendinitis or breakdowns, to respect 80 % the limit of heart rate authorized for your age and your possibilities (80% of 220-age per minute max according to the doctors), but intense enough to bring the muscles, the tendons to strengthen, the heart to slow down, the pulmonary volume , to strengthen and improve, the brain to improve its motor neurons and balance if you run in the rocks, and therefore progress in its physical limits gradually by repeating every day as much as possible !!
If we do it only rarely, every 6 months, it's almost useless and insured problems, tendonitis, fatigue, angina, etc.
It must be done at least every 2 days, 7 days is too far apart (a scientific study proves it) !!
Regular flat walking and jogging is insufficient, not intense enough, except for the severely obese or obese who can no longer do anything !!
Even without a mountain or hill next to it, you can climb 65 floors by running (9 to 10 times 7 floors of a building !!) or even climb 65 times 4 by 4 the floor of your pavilion (after progressive training!)! !!
I can collect an armada of scientific articles (summaries) confirming and specifying the usefulness of this type of exercise, at any age, up to 96 years !!
In addition to me since always by bike (ideal to reduce my sciatica for the past 15 years), I checked on my wife, also a grandmother, who started only 3 years ago, this type of exercise, gradually , and in a few months she discovered that she got tired and breathless much less up the steps of the metro !!
It is effective against osteoporosis, by vibrating and strengthening the bones (we fall without breaking the bones and checked on me and my wife by falling !!)
... normal and completely correct! To fix calcium in the bones, "Pressure" in the body, and which can only be obtained by the exercises that you describe so well. Please remember that the plan-plan walk is really insufficient!