Exercises beyond the walk to leave the sedentary lifestyle
Leaving sedentary lifestyle aside is not easy. For many people, this can mean a significant change in their lives.
The first step is to get motivated. Do something that gives you the courage to get started. Soon comes the mind to walk, but it is not only the walk that we can use to get out of the sedentary. We can try various activities and sports, before we choose the one that most identify us. It is important that you give this "start".
Before you begin, first check with your doctor if you can do some activity that does not pose a risk to you and which best fits your profile. High-impact exercises, instead of helping, can cause serious health problems like heart attacks if you have a compromised heart. After a check-up, choose some sport or activity that uses continuous movements like running, cycling, swimming, skating, rowing or dancing, and of course, that is fun for you. It pays to try home exercises such as dancing. Put on some cool music and start to fiddle with the rhythm of the song.
During the first few days or weeks you should exercise for just a few minutes. Start slowly until your muscles feel tired and then stop. If you feel very cheated the next day, resume the activity only in the next. Increase the duration of the workout gradually until you can perform it quietly for 30 minutes a day without pain. When this happens, you will be ready to practice exercises that require more of your body. Try to increase the intensity once a week. Start at a slow pace to warm up, and then increase until your breaths are wheezing. When this happens, slow down. Dial from 30 seconds to one minute to recover, depending on the level of tiredness and then, resume slowly. Repeat the activity for one minute and stop when you feel exhausted. Try to practice it two to three times a week at an intense pace, and when you feel good, increase your frequency for more days, not forgetting rest.
But why is it so important to increase the intensity of your exercise? Because by doing so, you will be strengthening your body's muscles and the only way this happens is by exercising regularly. The heart is a muscle. When our body undergoes some effort, the skeletal muscles contract and relax alternately. This movement causes the veins to pump blood toward the heart, making it stronger by increasing blood flow. As the flow increases inside the vessels, the heart becomes more "resilient" and resilient and then it becomes stronger.
However, the activity will have no effect if it is performed at a very low frequency or if she is very light. Going out and running 10km per week will slowly not strengthen your heart. It's as if you've raised a very light weight a thousand times in one day. This will not make it tougher. The correct thing is that you train with a weight that can generate a certain discomfort, on alternate days and following an exercise sheet. Only then will you gain a better endurance, a healthier body and succeed in your workouts.
It is worth mentioning that before any activity, you should consult your doctor and the training sheet should be done by a physical education teacher so you can run it safely.
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 - Cancer - Stroke - Hypertension - Diabetes In addition, 30 minutes of activity Moderate is a reasonable amount for people who do not exercise regularly.
On Monday, everything world feels a little more excited to think about gym and have a healthier life. As the day goes by, the excuses are gathering on the office table: a lot of work, little time, stress in the heights, endless meetings. And, in that way, physical activity is coming to an end. We hardly realize it, but so many justifications only benefit the great villain of this story: sedentarism.