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Aerobic exercises increase body resistance

Aerobic exercises increase body resistance

Walking, running, swimming, pedaling, dancing or performing other aerobic activities is essential to ensure good form and health. These exercises accelerate metabolism, contributing to weight loss and improve physical fitness, making everyday actions such as climbing stairs, running to the bank and carrying grocery bags with less effort. In addition, they decrease the chance of cardiovascular disease and increase the life expectancy. Therefore, people of all ages should include aerobic exercises in their workouts, taking into account, of course, their physical training.

Before beginning any type of activity, however, the Bio Ritmo Alécio Sales gym teacher recommends that you seek a doctor to conduct a physical assessment and a physical education professional to obtain guidance on the options most appropriate for you and the limits you must adhere to. Providing comfortable workout clothes and a bottle of water to keep the body hydrated are also essential.

Aerobic exercise increases resistance to day-to-day activities - Photo: Getty Images

The personal trainer Junior Brandão ensures that 30 minutes of exercise three times a week is sufficient for results to be noticed from the first 45 days. According to him, beginners should try to merge modalities, not to lose motivation because they think the activity is monotonous. So, allying two days of walking with a pedal, for example, is perfect.

Ideally, the person should choose the exercises according to their personal taste. Otherwise, the low motivational may appear too. However, if you want to lose weight as soon as possible, it's worth noting the amount of calories spent on different activities.

Aerobic exercise increases resistance to day-to-day activities - Photo: Getty Images

Check out the ten modalities with the largest caloric expenditure per hour in the ranking prepared by the physicians of the BR Sports Institute Marcelo Ortiz and Carlos Polazzo:

1. Race: 900 calories

2. Cycling: 840 calories

3. Shoes: 800 calories

4. Football: 780 calories

5. Boxing: 660 calories

6. Bodybuilding: 720 calories

7. Row: 600 calories

8. Swimming: 540 calories

9. Basketball: 480 calories

10. Volleyball: 420 calories

In the gym, there are other options, such as exercise bike, transport, treadmill and treadmill. According to Sales, being properly regulated, these devices are indicated for all levels of physical conditioning.

The teacher's orientation is for beginners to use light or moderate intensity for a period of 20 to 45 minutes. "A frequent goer can adopt any running method, for example fartlek, where the intensity varies at any time, developing aerobic and anaerobic capacity because of the speed variation," he explains. respect of its limitations. So, if you notice that something is not right in your body, slowly lower the load and speed until you return to normal. Moving beyond the limits can cause pain, dislocations, stretching and even more serious injuries.


Harvard indicates the 5 best exercises for the body

Harvard indicates the 5 best exercises for the body

That exercises are extremely important to health, you know, Contrary to what many people think, long periods of activity are not so beneficial. According to I-Min Lee, a professor of medicine at Harvard Medical School in the United States, long distance running, for example, can be detrimental to the joints and digestive system.

(Fitness)

Walk two minutes. Repeat 15 times. Or walk ten minutes, three times. The benefits to longevity appear to be virtually the same, according to a new study that has inspired patterns of physical activity and life expectancy.

Walk two minutes. Repeat 15 times. Or walk ten minutes, three times. The benefits to longevity appear to be virtually the same, according to a new study that has inspired patterns of physical activity and life expectancy.

Since 2002, some of the participants in this survey have gained accelerometers to accurately track the and when they moved throughout the day. For the new study, published this month in the Journal of the American Heart Association , scientists used data on 4,840 men and women over 40 who used the activity trackers.

(Fitness)