The correctness of the word is commonly used, but you know what that means? It is used to indicate the health, force, force and energy. Each of these can be decreased by inactivity, resulting in a loss of muscle, functional capacity and increased the weight, all indicators of low fitness levels. Low fitness increases the risk of cardiovascular disease, diabetes, some cancers, and more. People who are physically fit have better endurance, can do more things more easily, and generally live longer than those with low fitness.
It is important to diversify your exercise, and each is important. Together, they make up a system that leads to high levels of fitness. The four components of physical fitness are the following:
1 Cardiorespiratory endurance (heart and lungs) is the ability to perform physical activity supported, such as the market, swimming, running, etc.
2 Muscle strength and endurance are linked and improved by the resistance, as the weight training.
3 Body composition is proportion the body of muscle, fat and water. More muscle means a greater ability.
4 Flexibility is related to the range of movement and the movement of body, and may be increased by constantly stretching of the muscles.
There is a correlation between the exercise and the weight, but is thin not average adjustment, and the impact of physical activity goes beyond obesity. Coupled with good nutrition, exercise will reduce the risk of premature death, helps maintain healthy joints and bones, elevate mood and improve performance. Fitness brings a reduction in the risk of diabetes, heart disease, stroke, osteoporosis and some cancers. In the muscle mass and metabolic rate increase weight is balanced, chronic diseases more easily managed, improved sleep. Then, walk whenever you can. The car near the entrance of the Park. Get off the bus at the beginning. Walking the dog. Dance. Clean the House with wild abandonment. Weed by hand. Take the stairs. It adds up.
Cardio/aerobics is a physical activity that requires the heart and lungs to work hard to meet the demand increased oxygen in the body and is usually performed by repetitive movements, groups of large muscle (arms, legs, hips). When you are in form under aerobic conditions, your body takes and uses the oxygen more effectively to support this repetitive movement and results in improved heart and lung function, reduced blood pressure and heart rate, improve glycemic control, improve immune function, better balance of cholesterol and a longer life expectancy.
There is a world of aerobic exercise, then choose those you like. Fast, running, walking, biking and swimming are all good choices. In gym room, there are treadmills, ellipticals, cycles of spin and trampolines. Play with the kids. Dance. Make it fun!
Strength training involves the use of weight or other form of resistance to build muscle. With benefits similar to aerobic exercise, strength training increases strength and endurance, improves balance and rev. place of metabolism - the number of calories burned at rest. The muscle is active tissue (against the most inactive FAT), requires a lot of energy to function, burn around 60 calories per day. This means that the addition of 10 pounds of muscle will burn fat more than 62 books a year. Strength training is not just for young people, either. Studies show people in the 1970s and 1980 can see force improve up to 180% in a few weeks!
Free weights, weight machines and circuit training are found in most gyms, and Bowflex, Soloflex machines and domestic Delta Trimax for use. Some postures of yoga, pilates and Total Gym using weights for resistance and can also be very effective.
Exercise is weight bearing includes walking, running, jumping, hiking, the staircase. A particularly good form revit, which can be done at home (concert) or in a gym.
Oppression and constriction leads to the reduction of blood flow to the muscles and tissues, which causes fewer nutrients and more accumulation of metabolic waste. If not regularly stretched muscle grow more short, resulting in less flexibility and more risk of injury. Stretching is the cure for tightness and restriction, so a regular stretching promotes health, reduces muscle tension, improves range of motion and circulation, reduces injury, increases the energy and feels great!
Correct breathing is a subject worthy of its own article. The concept is simple and uses a device that limits the inhalations and expirations. This strengthens the muscles involved in breathing, increased lung capacity. These devices are inexpensive and widely available and have been shown to increase respiratory capacity by 300%.
Another key to the exercise is balance, which decreases with age at least exercised, leading to falls and fractures. To improve the balance, try this simple exercise:
• Stand with one hand on the back of a Chair for support.
• Bend closest knee of the Presidency of 90 degrees, keeping your knees together.
• To get used to the balance on one leg while maintaining the Presidency, working to stand up without support. Once you do, work on holding your hands before you, as the prayer, as you keep you in position. For more intensity, close your eyes.
• Repeat the other side.
Several postures of yoga are designed to improve the balance and can be used for variety, as equipment of vibration platform.
Exercise is also important for good health as good nutrition - and you need both. Adequate nutrition during the exercise includes:
• Protein for muscle repair. Proteins of rice combined with yellow pea protein is outstanding.
• Carbohydrates, especially ultra long-chain carbohydrates (ULCS) such as the pre-sprouted barley, that release energy for several hours and spike sugar in the blood.
• High quality fats; especially omega-3 and 9 s.
• Extra antioxidants to clear the metabolic by-products of the exercise.
• Minerals (electrolytes) and water soluble vitamins (vitamins b and C). Consider adding liquid trace elements in your water.
If you don't move, you will die. Exercise change basically all the functions in your body - keep you healthy and mobile and system.
