Physical activity, the best option to keep fit

Posted on January 22, 2014 by john in Fitness tips

With minimal physical activity than forty minutes at least four times a week, you can stay healthy. Heating, central activity and relaxation phases are indicated. Know them and put them into practice.
heating

The purpose of warming up the body temperature in order to have the muscles and joints for the physical activity and avoid injuries. You should never start a workout without this phase.

Heating may include joint usually walk or bicycle mobility. If the only exercise is walking or the elliptical, warming should include joint mobility and stretching before mounting the unit.

We do not recommend jumping rope to warm up, unless you have prior training.
Improve endurance

Muscle weakness starts to affect the functionality of the people long before they reach the age of fifty, in fact there are young people who present themselves nursing pain.

The body is a machine that responds to maintenance it receives, the response to a progressive training is clear and satisfactory for the decision maker to adopt an exercise routine four to six times a week.

It should begin with 20 minutes for those who are not trained and can increase 5 minutes every week until you reach sessions of 60 to 90 minutes, so that all conditional abilities ( endurance, strength, flexibility) are working, and thus achieve overall organizational adaptation and better cardiovascular response. With physical activity aims to increase aerobic capacity and anaerobic power.

Aerobic capacity is achieved by conducting exercises but little effort of long duration such as cycling or swimming. It is the ability of the heart, blood vessels and lungs to function properly during periods of time.

Anaerobic power, meanwhile, develops exercises that involve a high effort short space of time, such as crunches, weights, among others.
Central activity

It is appropriate sessions concentrate on one or two muscle groups per session. For example, abdominal, paraspinal and scapular back, upper limbs deltoid, biceps, rotator cuff, and lower limbs.

For those who retake the exercise after a long period of quiet, the central activity or aerobic phase should be done with few repetitions ( 10-15 times) in series 3-5.
Better today than tomorrow

Do not postpone physical activity. Leave the car at home and walk.

Exercise has multiple benefits. In addition, wards off osteoporosis, diabetes, obesity, hypertension control, among other diseases.

What you do is an example for your family. Adopt leadership.

relaxation

Relaxation is as important as warming up. It seeks normalize breathing. Stretching prevents cramps after exercise.

A mat, a stick, a ball or a rubber band are elements that increase the options for home exercise and make them more entertaining.
Do you do exercise at home ? What routine do you follow? Tell us.