The statement that physical activity is good for the cardiovascular system is not always true. If you train incorrectly, you can hurt yourself. Together with Herbalife Nutrition, we learned how to exercise and eat so that your heart and blood vessels will thank you.
Regular physical activity reduces the risk of heart disease and type 2 diabetes, as well as strengthens muscles and bones and helps maintain mental sharpness with age.
The WHO recommends 150–300 minutes of moderate aerobic physical activity or 75–150 minutes of vigorous aerobic physical activity per week for adults. Exercises of medium and high intensity can be combined so that in the end they give the desired load. The concept of physical activity includes not only training, but also walking, cycling, outdoor activities. The recommended 150 minutes can be spread evenly over the course of the week, such as exercising for five days for 30 minutes.
In addition, at least twice a week you need to do exercises that work out the main muscle groups. And remember that before changing physical activities, it is important to consult a doctor.
Warming up reduces the risk of injury. Its purpose is to warm up the muscles, prepare the ligaments and joints for training, and slightly raise the heart rate to saturate the body with oxygen. Unheated muscles are vulnerable to sharp jumping and jerking movements. You can get injured and fall out not only from the training process, but also from active life.
Warm-up exercises should be selected according to the type of training. For example, to warm up before running, you can quickly walk for 5-10 minutes. Start doing the exercises at a slow pace, gradually increasing the speed and intensity.
A balanced diet must be selected individually: when compiling the menu, it is important to take into account age, gender, lifestyle and other factors. But general principles also exist. For example, adults need to eat at least 400 grams of fruits and vegetables every day (potatoes and other root vegetables with a high starch content do not count). But salt intake should be reduced to 5 grams per day - this is one teaspoon. You should not get involved in sweet and fatty foods either.
Of course, if you allow yourself to eat a piece of cake for the holiday, nothing bad will happen. But eating like this every day is hardly worth it: in such food there is almost no protein, vitamins and minerals that the body needs. Poor eating habits can increase your risk of heart disease, stroke, and type 2 diabetes.
The maximum heart rate in training is about 220 beats per minute minus the person's age. That is, at the age of 20, the pulse should not exceed 200 beats per minute, and at 40 - 180. It is better to train at 50-85% of the maximum. Check your pulse periodically while exercising. The easiest way to do this is with a heart rate monitor. At the slightest discomfort in the chest, and even more pain, the training should be smoothly stopped.
Some medicines can affect your heart rate. In this case, the maximum allowable heart rate may be lower. If you have a heart condition or are taking medication, please consult your physician before exercising.
The benefits of exercising are of course important, but you also need to enjoy physical activity. It serves as an additional incentive to go to training. Some people like team games, such as volleyball or football, and someone is a fan of swimming and running. Try different types of workouts to find the one that works best for you.
Water supports the normal functioning of all body systems. It carries nutrients and oxygen to the cells, improves digestion, helps to normalize blood pressure and stabilize the heartbeat. Therefore, it is important to drink enough water, including during training.
With a lack of fluid in the body, the blood thickens, and it becomes harder for the heart to pump it through the vessels. In addition, water helps regulate body temperature. Deficiency can cause it to increase. The combination of these factors in training can lead to a decrease in cardiac output and blood pressure.
On average, a person is recommended to drink 6-8 glasses of fluid per day. In addition to water, this norm includes low-fat milk, tea and coffee without sugar. But it is best to be guided by your feelings and drink when you feel thirsty. When changing the drinking regimen, it is necessary to consult a specialist.
It is often advised to do sports in the morning, when the body has recovered from sleep, and daytime problems and stress have not yet had time to attack on all fronts. Morning workouts do have benefits - for example, they help you lose weight faster by influencing eating behavior and increase brain power. But evening sports also have advantages: it is believed that they are more conducive to muscle building. Therefore, when choosing the time of training, it is better to focus on your needs, feelings and schedule.
At first, diets can give impressive results, but, most likely, after two years, half of the lost kilograms will return. And after five years, more than 80% of the lost weight will be restored. This means that people who want to lose weight and maintain their new weight do not need short-term diets, but a balanced diet and regular exercise.