How to play sports, to be healthy
Sport And Fitness Health / / December 19, 2019
How many hours a week you have to train
The World Health Organization (WHO) recommendsPhysical Activity and Adults adults play at least 75 minutes of vigorous exercise or 150 minutes of activity a more relaxed week. Here are some examples of suitable employmentWhat is Moderate-intensity and Vigorous-intensity Physical Activity?.
- Working with moderate intensity (At pulseGuidelines. Provision of physical activity in people with limitations in health 90-110 beats per minute): brisk walking, dancing, gardening and housework, picking up mushrooms and berries, active games with children and pets, repairs, transfer of items less than 20 kg.
- high intensity Classes (When the pulse from 120 beats per minute) running, walking uphill, rapid cycling, aerobic, fast swimming, competitive sports and team games (football, volleyball, basketball, etc.), excavation of earth, carrying things harder 20 kg.
At the same time, WHO notes that this is the necessary minimum. To get additional health benefits, it is necessary to engage in more than 300 minutes of moderate intensity, and 150 minutes of high. Approximately the same need
The effect of lifelong exercise frequency on arterial stiffnessTo maintain the elasticity of large central artery until old age.scientists checkedLeisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationshipHow physical activity affects the mortality from any cause, and found a clear pattern: 75 minutes workouts per week reduce the overall risk of death by 20%, 150 minutes - 31% and 150-255 minutes - in 37%. But the biggest advantages give 225-375 minutes (3 hours and 45 minutes - 6 hours 25 minutes) per week. Under these loads the risk of death is reduced by a record 39%.
To obtain maximum benefit, train from 2.5 to 6.5 hours a week. The bigger, the better.
How exercise helps to preserve the health
Regular exercise will cause a number of positive changes in the body and protect you from dangerous diseases. That is exactly what gives you a workout.
1. reduce weight
Training will help get rid of excess fat and maintain a healthy weight, and it is - one of the major health conditions. Excess fat reserves, particularly in the waist, have aBiochemistry of adipose tissue: an endocrine organ metabolic activity: release hormones and may increase inflammation in the body.
obesity increasesThe Medical Risks of Obesity the risk of diabetes, kidney disease and gall bladder, heart and blood vessels, the occurrence of cancer and death from any cause.
Ideally, training should be added to a proper diet, but the activity itself will spend more calories and maintain weight within the normal range.
2. Improve the functioning of the cardiovascular system
reduce trainingEffects of Exercise Training on Cardiorespiratory Fitness and Biomarkers of Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials the number of "bad" cholesterol, which can form plaques on vascular walls. they also improve insulin sensitivity, which has a positive effect on the health of the cardiovascular system.
Besides, the longer and more regularly you do, the greater the benefit. Constant training throughout life helpThe effect of lifelong exercise frequency on arterial stiffness to maintain the elasticity of blood vessels and heart health in old age.
3. Reduce the risk of cancer
AnalysisAssociation of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults 12 studies showed that exercise more than 20% lower risk of leukemia, cancer of the esophagus, liver, lung, kidney, stomach and uterus. And by 10-20% - myeloma, colon cancer, head and neck, colon, bladder and breast.
Scientists have suggested that exercise protects against cancer by reducing the weight and inflammation levels in the body, normalizing the hormonal levels, improve immunity and speed up the transit of food in the gastrointestinal tract.
4. Mental health support
exercise helpsExercise linked to improved mental health, but more may not always be better fight depression, stress and emotional problems. On average, physically active people have negative psychological effects in 1.5 times less likely than those who are not trained.
It is best to help the team sports, cycling, aerobic exercises and classes at the gym.
Those who practice 3-5 days a week for 30-60 minutes, feel better than less or more active people. Training more than 23 times a month and more than 90 minutes at a time, on the contrary, a negative impact on mental health. So everything is good in moderation.
How to train to get the maximum benefit
use any training for health, during which your heart rate rises above 120 beats per minute and you are breathing quickened and sweat.
This can be running, swimming, cycling, skiing, team sports, martial arts, dancing, group fitness programs, hiking - whatever. The electrical load can be obtained even without leaving your home, carry out a complex of simple exercises bodyweight 20-30 minutes.
Try💪
- How to lose weight for 10 minutes a day. Infernal interval training
- How to pump the whole body half an hour: intense exercise without equipment
- Circular 20-minute workout: cardio with severe domestic pumping muscles
If you do not have time for sports, try high-intensity interval training. They are just as effectiveThe Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults, High-intensity interval training for improving health-related fitness in adolescents: A systematic review and meta-analysis for weight loss and heart health and blood vessels, as well as the usual cardio, but it takes much less time.
It is also desirable to performPhysical Activity and Adults strength exercises for all muscle groups at least twice a week. Adding a workout, you:
- Prevent muscle loss. In the weight loss timeResistance Training Prevents Muscle Loss Induced by Caloric Restriction in Obese Elderly Individuals: A Systematic Review and Meta-Analysis, Diseases with bed restNeuromuscular electrical stimulation prevents muscle disuse atrophy during leg immobilization in humans and even to the yearsStrength and muscle mass loss with aging process. Age and strength loss you start to lose muscle. Strength training helps to maintain and increase muscle mass at any ageProtein supplementation increases muscle mass gain during prolonged resistance-type exercise training in frail elderly people: a randomized, double-blind, placebo-controlled trial.
- boost metabolism. The more muscle mass you have, the more energy is required at its service. By increasing the amount of muscle, you'll burn more calories even at rest, and therefore it will be easier to keep a healthy weight.
- Further increase the benefits for the heart and blood vessels. It was always assumed that the cardiovascular system is useful running, cycling and other aerobic activity, but a recent studyDifferent types of physical activity offer varying protection against heart disease showed that strength training reduces the risk of heart disease is not worse than aerobic. Scientists have noted that it is best to combine these activities.
Loading the muscles can be in the gym or at home, using only your body weight, horizontal bar and parallel bars.
Select the desired🏋️♂️
- Home workouts for beginners: how to 4 months to change beyond recognition
- 5 × 5 - an optimal training program 3 times a week
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- Outdoor exercise: how to pump your body full of free gym
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