4 benefits of regular physical activit
You know exercise is good for you, but do you know how good? From boosting your mood to improving your life, find out how exercise can improve your life.
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores
Despite what might have been led to believe, beating away like a rat on a treadmill during the holiday season
(or any other season for that matter)health sport fitness is not really the best way to burn fat.
In fact, it can actually backfire and cause health fitness common cortisone and the release of catabolic hormones that accompanies excessive aerobic exercise - which winds up making you fat! .health and fitness resort
This can cause hormonal imbalances, health fitness health and fitness resort swatter retention, overstraining and injury health sport fitness . That's why people fat loss New Year just trying to stay on a cardio machine without boring sense for as long as possible approach are usually people who fail (and to stop you seeing the room, probably , fitness for mid-February).health fitness
But the good news is that you can embark on a journey of rapid fat loss of 30 days without sacrificing your
health, body or performance for the rest of the holiday season. And with the course guide, health and fitness resorts healthy and effective in this episode health fitness , health sport fitness you can melt your surrogate in a fraction of the time it takes to friends more years.Health and fitness resorts Feel free to start this training now, or save it in their official routine New Year!
30 days Rapid fat loss
rapid fat loss guide 30 days is divided into three different cycles of 10 days - 10 days recording session involving easy fasting fat;health fitness forming a bit body weight will add the next 10 days; and the last 10 days will complete the routine by adding high intensity interval training and weight training.health fitness
Ready? Roll up their sleeves,health sport fitness buckle down, and let's jump right in:
Days 1-10: Burn
Health fitness During the first 10 days, exercise is simple. There will be difficult sessions or long periods. For many, this will be a practice self-control and restraint, as most athletes are known holiday to eat what health and fitness resorts they want and then try to burn with excessive exercise. But the days 1-10 of this plan are the exact opposite: health fitness the limited enjoyment combined with a healthy control, calories, responsible. The added benefit of this approach is that it will also give your body and bowel a chance to rest,health sport fitness recover and restart.
For each of these 10 days, you just need to make a morning fasting session 20-60 minutes fat burning. No need to exceed one hour, health fitness but if you can get a little more than 20 minutes, you can get an additional benefit. You get to choose the activity: light jogging, biking, elliptical, brisk walking or hiking,health sport fitness or any other easily enough exercise.
For intensity, you will have to be in your fat burning zone, health fitness which occurs in 45-65% of your maximum heart rate is about 20 beats below your heart rate lactate threshold.health and fitness resorts If you had tests anaerobic threshold of lactic acid or manufactured in a laboratory or field, you just get the heart rate, subtract 20 beats,health fitness and you're ready. Otherwise, simply do the following:
Heat on a bicycle for 10 minutes.health and fitness resorts
Pedaling to their maximum sustainable pace for 20 minutes. health fitness You must breathe hard and legs should be burned, but should be able to maintain the same intensity for 20 minutes.
Record the average heart rate during the 20 minutes.
Subtract 20 beats heart rate. 3 beats add and health fitness subtract the resulting number to get a variety, and that is your area of valanced fat burning.health and fitness resorts
For example, if your average heart rate was 160, 160-20 is 140 140 + 3 143, 140-3 is 147, so the tip of fat burning zone is when you have a rate of 137- 143 beats per heart
Ideally, you should do these sessions in a fasting state. Health fitness This means that you do not eat within 2 hours of sleep the night before health and fitness resorts, and sometimes do these exercises before breakfast in the morning.
It is good to drink a cup of coffee or green health sport fitness tea 15-30 minutes before the session (such as caffeine and green tea catechism can actually help speed fat loss).health fitness
You'll see better results if you can stay as active as possible the day after the meeting of fat burning fasting. health fitness This can include walking, health fitness walking as much as possible, exercises elasticity and light physical activity.health and fitness resorts But no additional training.
Days 11-20: construction
For this new phase, will continue with the sessions of burning fat in the morning before breakfast exactly as it did for 1-10 days, but every two days, it is understood by one second later or from the workout at night It consists of bodyweight exercises and gymnastics. You must do this as a routine second circuit,health and fitness resorts comprising:
Push-up variations: 15-20 repetitions
30-60 seconds calisthenics (jumping, jumping rope, running in place health and fitness resorts, jumping from side to side, etc.) health fitness
squat variations: 15-20 repetitions
Repeat 30-60 seconds gymnastics effort
Pull-up or line variations: health fitness 15-20 repetitions
Repeat 30-60 seconds health fitness gymnastics effort
changes Lunge: 15-20 repetitions per leg
Repeat 30-60 seconds gymnastics effort
Complete this circuit 4-6 times through with minimal rest.
Health and fitness resorts a circuit like this should take about 20-40 minutes.health fitness
21-30 days: Ultimate Burn
Over the past 10 days, you start to add cardio intervals of higher intensity (HIT). It will continue with the sessions of burning fat in the morning before breakfast (trust me, they work like a charm -health and fitness resorts Only 10 days may be), health fitness but now it will replace sessions of body weight to publish half-day or night, you were 11 to 20 days with a full body workout with the combined weights functional high-intensity cardio intervals. health fitness
For weight training, choose four health fitness training exercises full body weight (that receive hormonal response to burn more fat than single joint exercises such as bicep curls or leg extensions) and run back to back like a excursion combined with 2 minutes of high intensity cardio at the end of each circuit. For example: health and fitness resorts
Exercise 1: Woodchopper - 10 repetitions on each side
Exercise 2: Health fitness Turkish Get-Up - 5 repetitions on each side
Exercise 3: Single Leg Dead lift - 10 repetitions on each side
Exercise 4: Clean - 10 repetitions
Aucun commentaire:
Enregistrer un commentaire