30 Minutes of exercises to stay healthy
This pattern of time has been chosen because, if done regularly, it results in a significant reduction in the risk of incidence of chronic diseases, such as:
- Cardiac diseases
In addition, 30 minutes of activity Moderate is a reasonable amount for people who do not exercise regularly.
Five days a week was chosen as an acceptable figure, although the ideal is to practice some form of physical activity every day. However, exercise for five days only allows people to leave one or two days a week of rest and still get a win because they are doing more exercises than normal.
A daily half hour of exercise improves physical fitness, muscle tone, relieves stress and oxygenates the brain.
Make the 30 minutes in small blocks
Health benefits are best if your 30 minutes of activity is done in blocks of 10 minutes or more. This encourages people to add activity to their normal daily routine.
Whenever possible, do your activities in blocks of time.
Practice this habit for six weeks
The health benefits of physical activity are perceived through regular participation. You can do this by parking the car further so that you can take a walk, even if it lasts only five minutes. . The goal is to be active throughout your life.
Six weeks can be a good start to getting started, getting excited and deciding to become a lifelong "exerciser". You can accumulate these six weeks of activity over an eight-week period, as factors beyond your control can make compliance difficult. The ideal would be to accumulate activities over a period of six weeks, but if an obstacle limits your activity for a short period of time, you do not have to give up. You have eight weeks to accumulate your hours of activity.
30 minutes really enough?
It is almost certain that more than 30 minutes of exercise provide additional health benefits. Increasing the duration of moderate physical activity beyond 30 minutes may provide additional reductions in risks for chronic diseases and may have an extra value of body fat reduction.
There is no doubt that the regular performance of vigorous activity, in addition to Moderate physical activity has benefits. This 9-minute routine is intended for people who are not regularly active.
Over time, you can gradually increase your activity (over 30 minutes a day), including vigorous activity, in addition to moderate activity.
Before dramatically changing your physical activity patterns, especially if you plan to do more intense activity, it is advisable to make sure with your doctor and confirm that you are ready for this type of effort.
What exercises to do in 30 minutes?
You can choose various activities. From a simple walk through the neighborhood to hiring a personal trainer to reach your goal faster and take proper care of your individual traits.
Here are some exercise tips so you can start your 30-minute-per-day routine now:
Strolling with faster steps
- - Climbing of stairs
- Gym classes
Half an hour of exercise improves physical conditioning, muscle tone, relieves stress and oxygenates the brain. Start your program now, and if you have any questions, please contact me. Good luck!
Krav Maga is a personal defense technique created by Imi Lichtenfeld, who was a Greek-Roman wrestling instructor. This method was designed for anyone to be able to stand up to any aggressor in any situation. Krav magá appeared in the early 1940s. Imi Lichtenfeld was born in Budapest in 1910 and raised in Bratislava, the capital of Slovakia.
Sprain is any abrupt movement (with more or less trauma energy), which causes stretching and / or rupture of ligaments of a joint. This is one of the most common musculoskeletal injuries in the active population, usually involving the lateral ligaments of the ankle. It occurs most often in athletes in running, soccer, basketball and volleyball, accounting for about 10% to 15% of all sports injuries.