We all know that balanced diets include various nutrients necessary for maintaining health and well-being. But did you know that your exercise program should also be well balanced? There are three types of exercise in your training diet.
Aerobic exercise
Aerobic exercise burns energy and oxygen, thanks to the continuous movement of the largest muscles in your body (thigh muscles). Aerobic activity includes cycling, swimming, and jogging (excellent for beginners or those who recover from the disease). If you are just starting out, try 10 minutes a day for four days and increase it, as it feels comfortable until you start 30-60 minutes. Some people find that adding diversity to their program (a new route every day, alternating classes and stationary cycling) keeps them motivated.
It is very important to find the right pace for aerobic exercise. Rambling at too comfortable a pace cannot maximize the benefits of aerobic exercise, but overdoing can make the exercise “anaerobic” (without oxygen). A good way to make sure you exercise aerobically is to measure your heart rate. After training, place your fingers (not your thumb!) Through the wrist (palm up). Count the number of pulses that you feel for 10 seconds, then multiply that by six to convert it to a one-minute heart rate. Keep your heart rate in exercise up to 55 percent to 80 percent of your estimated maximum heart rate (220 is your age)
If this is too much math, you can evaluate using the sing / talk test. During a workout, continue the conversation with your buddy at the gym or if (if you are at home) sing a song (“Yankee Doodle” works well). If you feel the same way as if you didn’t exercise, pick up the pace. If you are choking and have to suffocate after each word, you are no longer in the aerobic range - drop it a little to get the full benefit of the exercises.
Strengthen strength or weight training
Strong conditioning can include styling, lifting free weights and lifting with a machine. A strong condition helps build muscles that can stabilize joints, and can help prevent bone loss as they mature.
Power condition seems to help weight loss. Soothing muscles burn more calories even between aerobic exercise sessions. training seems to help with preservation, if you and if you are on a low calorie diet (weight loss), weight training can help you lose more fat and less muscle dryness.
Some women are nervous about weight training because they are afraid of being “too bulky” or looking “too manly.” Do not worry: men make testosterone in large quantities, which can contribute to the development of such muscle development; Women usually do not respond to weight training equally and most likely lose inches as they develop.
Stretching is very important
Stretching helps maintain the flexibility of the joints and tendons during exercise. In addition, stretching can be an important part of recovery from a previous injury; Your health care provider may recommend special areas for partial recovery from an injury or stroke.
How to safely stretch:
Keep in mind that excessive overvoltage can increase the risk of your damage during exercise. Here are some tips to help you get the most out of stretching before or after your workout:
* Start carefully. When you start over, you will not be able to stretch your joints very far. Do not push it, otherwise you may damage the tendons, ligaments or muscles.
* Be gentle. The American College of Sports Medicine points out that the pain-free-no-stretch method can destabilize your joints. Try a soft stretch of muscles that you use for 10-30 seconds. If it hurts, there is a reason.
* Match stretched for exercise. If you are an energetic dancer, make sure your legs and ankles are gently stretched; if you lift weights, stretch your arms and legs.
* Adjust your story. If you had a previous injury, make sure your stretch marks adjust, not aggravate it. Your doctor or sports medicine practitioner can help you find the right areas and will often give you indications about how to do them.
Remember that before starting any exercise program, you should consult with your doctor to adapt it to your needs, especially if you are 40 years old, have health problems or have experienced significant injuries or have suffered in the past due to heart disease
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Garry, J., “Physical Activity and Exercise in Menopause,” Family Practice Clinics, Volume 4, Issue 1, 2002
Hobson, K. “Strong sex. Women who lift weight become healthier, better bodies, rather than new research, more voluminous. ” US News World, Vol 132, Issue 16, pp. 52-53
