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Walk: care before and during for those who are overweight or obese

Walk: care before and during for those who are overweight or obese

Overweight and obese people need to take some special care before starting any physical exercise, one of which is to undergo the evaluation of a physician, preferably a cardiologist. It is to perform a medical check-up and an exercise test, to investigate possible cardiac and metabolic changes, before starting a walking program. Beginning your exercises with proper heart and joint care will give you more confidence in your workouts.

Overweight or obese individuals may have some limitations that need to be respected, such as osteoporosis and uncontrolled diabetes. If the person has one of these frames, should not perform any activity without guidance, as it can lead to serious joint and metabolic injuries. The care to be taken needs to be checked by a physician and referred to a physical education professional, so that he or she can choose the best exercise prescription.

Intensity of the exercise

In general, the program must be started of walks with a little exercise routine and with little intensity, that is, short sessions and with low level of difficulty. The prescription of light exercise at the beginning of the walking training is based on the pressure that the joints suffer.

When an individual runs, the pressure that returns from the footfall hits the joints as if the person had a much larger weight. A person weighing 100 kg gets a pressure load of 300 to 500 kg on his legs, a real explosive trauma to the body that should be prepared for it. The importance of tennis with cushioning will make a lot of difference in the absorption of the impacts generated in your tennis.

Tennis

The importance of tennis with cushioning will make a lot of difference in the absorption of the impacts generated in your hiking.

Choice of terrain

At the beginning of the hiking program, choose terrains that better cushion impacts such as grasses and charcoal tracks. These lands better absorb impacts on walking. But if there is no possibility of practice on these terrains slow down on the asphalt or sidewalk and wear good hiking shoes. The most indicated physical exercises are those with lower joint impact, such as those performed within the water (water aerobics, swimming, walking in the water), walking and walking. bodybuilding (start with low volume and intensity). It is important to remember that stretching serves to improve flexibility levels of muscles and joints, so that in the long term and in a chronic way, the risks of injury caused by excessive shortening of muscles can be minimized. In addition, stretching serves to relieve muscle and joint tensions. They should be practiced before and after walking.

Notice the signs of your body

At the beginning of the walking program go slowly and watch your body. Feel that you are performing a physical exercise, but you are not assaulting your body with very high intensities your joints and heart.

Associated Diseases

For people with diabetes and being overweight or obese, the care is doubled, the weight is increased, some care needs to be taken, such as medical evaluation and physical evaluation, to seek a nutritionist to start a food re-education program and to start with activities of low volume, intensity and impact. If the person applies insulin or ingests some medicine that stimulates the production of the hormone, it is advisable to measure the blood glucose before, during and after the activities.For hypertensive and overweight and obese it is extremely important to gauge your blood pressure before and after your walks. If, when you check your blood pressure before walking, you should leave the exercise for the next day and try to rest, check if you have taken your blood pressure medication correctly, and if you do not reduce the pressure, see a doctor. Controlling blood pressure data before and after your workouts may be helpful in watching your blood pressure drop. In the course of months, your blood pressure will drop with regular walks.

Walking is an easy, convenient and very effective exercise for weight loss programs.


Understand the differences between female and male workouts

Understand the differences between female and male workouts

Women have a lighter bone structure and a higher percentage of fat. At the same height they are lighter and have less force. But that is not why women should train less weight than men. The main difference between female and male training is intensity. The work of increasing muscle mass requires a more intense workout program with few repetitions and lots of load.

(Fitness)

Tibetan Rites Improve Training Performance and Are Simple to Do

Tibetan Rites Improve Training Performance and Are Simple to Do

How about trying something different, simple and efficient? I want to introduce you to the five exercises of the Tibetan Rites. I ended up having my first contact with this activity in 1995. However, at the time, I did not even try to practice because I was an aerobics and bodybuilding teacher who believed that it was the amount of exercises that transformed the body.

(Fitness)