Aerobics
Unlike many experts who advise sports strong long four or five days a week, moderate exercise in larger quantities provided that every day.
They include walking for 15 or 20 minutes every day, or swimming or jogging everyday or software application in sport movements exercises once a day every day. And it keeps you away from the doctor and keep your youth and your strength. It is not necessary to hyper sport it might be brisk enough and you should exercise every day.
And don't strain yourself minimum sport achieves.
I have found one of the research centers in the United States for aerobics to walking 2 miles a day within «30» or «40» minutes achieved a moderate level of fitness that will give you a new sense with your body reacts.
Studies suggest that cholesterol levels in those who are walking a lot is less than when not doing the walking.
The importance of sports and exercise
1 burn more calories and will allow you to more eating.
2 reduce the risk of heart disease and some cancers.
3 give you the feel-good about yourself to become aware and conscious of what you eat and the quantity you eat.
4 lower the stress level.
5 improve blood sugar levels.
6 improved the capacity of the lungs.
7 improved cardiovascular function.
8 increase muscle strength.
9 reduce the level of cholesterol.
10 maintain joint flexibility and bone strength.
11 improved balance, preventing falls and other injuries.
12 to prevent constipation.
13 improved sleep.
14 reduce depression and fatigue.
15 improve the ability to think and remember.
16 improve appearance and give it a glow.
17 youth and give renewed biologically younger than age.If all these reasons enough for you it was shown that sports improves overall quality of life, when you are feeling physically well tend to make changes lead to feeling better myself.
Why sport light best?
That the diet is required to practice sport light for medication and should not be excessive doses of this drug any excessive sports. Even if I liked the exercise must not be exercised by overloaded and most importantly, you begin your sport gradually grow your ability and stamina have slowly and the speed that works best for you.
For a lot of sports, especially difficult ones, don't encourage that if practiced many sports and very quickly may cause harm to your body or discouraged and lack of access to fitness quickly cease exercise early and fully. Most people think that painful exercises are appropriate exercises and contrast is right. It is not required that your heartbeat rate to 130 beats per minute or less according to your age. And increased sweating has nothing to do with low weight and also does not mean that the pain and aches you disciplined in exercise. And if a little stretch exercises before you start reading, you reduce the risk of injury to your body. And most importantly, not abandon the sport as soon as you feel any frustration from inability to possibility, and exercises are: less and more sensibly.
When starting any exercises you should do the following:
1 get your doctor's approval.
2 to wear appropriate clothing and footwear for the sport.
3 to replace the lost fluids by drinking plenty of water.
4 exercise warm-up exercises before practice or sport and best of the sport is the diversity and multiple forms of physical activity which complement each other. The more I practiced more multiple exercises increased your interest in sport. I have found that the commitment to be the best sports program for a waking up even when the people who wake up with difficulty and are very active in the morning. You can use an alarm clock to wake up early for this purpose and regular exercise or jogging and after showering and willingness to consume the following day.
And those who start their sport at times other than the morning increases the likelihood of their sluggishness or even stop the exercise. It is difficult to enter the time of exercise and sport in the middle of the day and will be then easy to fabricate excuses for backwardness. This applies to sport a special evening that people are tired during the day, whether at work or at home and don't feel in the end the desire to wear dresses and practice exercises.
The interaction between diet and sport
In 1980 in the United States medical authorities declared the importance of food rich in carbohydrates and low in protein to sports performance and the possibility that performance. These bodies have warned that 70 percent of the total daily calories in the form of complex carbohydrates give best results in sports.
Athletes are not only benefiting from the diet (diet) few proteins and carbohydrate-rich. It is not necessary to be a professional athlete to benefit from diet (diet) and make your body functioning and effectiveness like God timidly.
In the past year was one of the doctors has demonstrated the relationship between food rich in carbohydrates and the ability of athletes to improve their stamina and study on three groups of people asked to address three different types of food for three or four days. One of the types of food was ordinary food mixed and the second type is based on the proteins and fats in the first and third food is food which is rich in complex carbohydrates and proteins. A difference in athletic performance is amazing so doubled the capacity of probability when the latter who ate the food.
Recently got several tests in the field of sports medicine or sports medicine between persons active athletes and professional athletes in various sports. All the tests indicated in the different types of food that few proteins reduce body stress where the drain in which nitrogen becomes less and gets better implementation of the functions of the muscles as well as the use of the best llghalikogine stored in the muscles.
The body first uses carbohydrates stored in it, followed by its use of stored fat and finally proteins to get the energy it needs. And muscle cells that are active during any sports activity more effectively and give you more power when you can use the stored glycogen synthesis is limited and economical manner.
This is what the diet (diet) and low carbohydrate-rich proteins and clear the activity depends on the ability of your muscles to use energy stocks that you need, rather than wasting metabolic energy (under conversion of food to energy and material) in the digestion of protein is sufficient fuel for the body here sports directly from carbohydrate digestion easier.
What you eat and their activity combined together to make your body more and vitality and life.
Sports increase the production of enzymes that facilitate the spending of energy and muscle cells in the body that increases your metabolic rate which food is transferred more quickly to fuel. The result is that physical fabric fat-free more than a low fat. This change in the ratio of adipose tissue and non-greasy texture is due to the new fit even if you lose a lot of weight.
Many benefits of sport
There are many benefits of sport can derive:
1 motive: the more increase of exercise than you realize that you can do more. And if you lose about 2 kg of weight and practiced walking 2 miles a day, you will discover that you really enjoy your lightness and new fitness.
2 sport reduces your appetite for food, after walking or swimming you will find that your desire to eat is weaker.
3 sports make you burn calories more quickly after exercise and this is true for that sport increase the speed of metabolism, converting food into energy and keep it high for six or eight hours after stopping the exercise and the voting has been completed. This means that your body is the process of burning the calories you get during your workout. So even if you are sitting on a Chair in the Office three hours after the end of the exercise or walking you continue burning calories more than the day doesn't get any exercise.
4 capacity: with you lost some weight in accordance with the diet (diet) of age, you will find it easier to exercise because you don't carry much weight.
If someone's weight dropped from 90 kg to 75 kg, for example, that through this new weight becomes not burn the same number of calories as in weight. The smaller the energy expenditure is less weight during exercise.
5 increase power: most economic energy drain for dietetics food that gives you the power to all by those viruses. So feel the vulnerability of meltdown in the calories consumed. But in the diet (diet) of age don't feel tired because the complex carbohydrates and fiber obtained by diet (diet) available to flesh in the form of more direct power than proteins. And with the practice of sport put immediately use nutrients in your body to remove fat or harmful toxic substances.
So you customize «» 15 minutes a day and no matter how your practice for sport, but it is important to exercise. The only way for the success of the new eating plan is to make sure that attach to the sport because they are two inseparable from access to good health and slowing the ageing process so look younger, there diet (diet) appropriate without sports.
The programme for sport
Most people who say they hate the sport have gotten them to sport the wrong way by non-qualified sports teacher, and the only release of catcalls. As well as most of the sports are getting lessons early in the school of educational disadvantage because they have not been subject to adequate preparation and practice stretching before sports. Worse still, the lessons of sports was not satisfactory and enjoyable, so you have to forget all your thoughts about sports as time-consuming and difficult activity does not benefit from it. What you imagine is changing your lifestyle to promote good health.
There are many books that talk about fitness and describes doing her homework and help you tailor a program to suit you. Therefore you must choose one of alhihwaaeh exercises (exercises that enter the air and oxygen to the chest as a walking, jogging and swimming). That contribute to raising the rate of your heart throb and expand your lungs and increase your sweating. And brisk walking and jogging and cycling and the sport of tennis and table tennis are all forms of exercise alhihwaaeh. As well as swimming, although it does not contribute much in weight loss because your weight is based on water, in this case, but is suitable for fitness.
To add diversification to these exercises you can choose one of the non-alhihwaaeh two days of exercise a week. This type of exercise elevates heart rate without the long high level remains as the sport which is a form of sport is alhihwaaeh, which does burn calories as it gets in sport jogging, though useful in terms of heart and blood vessels. Lifting exercises are another form of sport is alhihwaaeh and can be entered into the fitness program as a complement to other alhihwaaeh exercises.
General guidance on fitness
There are some guidelines that you can enter in your life and increase your fitness:
1 do not go up in the elevator and take the stairs.
2 avoid driving short distances you can cross on foot.
3 do not use the TV remote router and move your body to change the station or raising the voice and not only sitting, but extended. And if you look at sports renewal will not see some sort of punishment, but rather as a positive cause of drug addiction to sports to give you more power and less stress and a stronger commitment to diet (diet). The sport then there can be painful but valuable
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