Keys to a fitness life
Maintain a lifestyle based on fitness and sport is important not only to show off a working body but also to ensure a style of healthy living.
Here are some keys maintaining a fitness life:
From a physical standpoint, the sport helps control weight, improve body composition and maintain an athletic profile that can remove to many facets of our daily lives. To load groceries, climbing stairs several floors, perform a “sprint” to reach the bus … are everyday examples that anyone can be compromised, and that if we maintain a sporting life will be lesser evils, since not we It will cost at all to make the effort.
From a mental standpoint, sport helps by segregating endorphins, ie, the hormone of happiness, as will the ability to stimulate pleasure centers in our brains. This happens as a result of our body`s response to situations that cause us pain or fatigue, and even stress, releasing such chemical element, and establishing a sense of well-being. Thus, after the completion of the sports session, the compensation mechanism will be activated
Reducing stress, anxiety, weight control, prevention of health problems and proper functioning of joints, are directly dependent on the physical activity to be carried out.
Avoid a sedentary lifestyle
The human body is designed for movement, so that inactivity affects their performance. That`s why you avoid a sedentary lifestyle decreases the risk of developing cardiovascular disease and ensures a better quality of life.
Practice sport regularly is strongly related to establishing a better mood. Start your day practicing your favorite sport will directly affect your good mood and positive attitude, and therefore cope with greater assurance of success your day. Even if you maintain a busy lifestyle, you can improve your quality of life, and have greater decision-making in your work and in every other facet.
The best way to make a successful training is adapting to each athlete and customizing routines to avoid fatiguing the body or to exercise too little. It is also essential to accompany it with proper nutrition and hydration.
Train the body
The most important thing when exercise is to be consistent and pay attention to body signals. The minimum recommended exercise per week is 3 hours and with a minimum of 30 minutes per session. As the body is gaining strength routines ideally reach 40 minutes a day, at least 5 times a week.
Another key to fitness training is to exercise the whole body and not just some parts prioritize. It is recommended that 90-95% of the exercise is light and medium aerobic and the other 05.10% is dedicated to high – intensity exercise. It is also important to pay attention to strengthening the abdominal during all routines. It is essential to heat and stretch properly before and after each session to ensure joint flexibility.
Weight exercises are also essential for a complete and successful workout. This is because, in addition to generating increased muscle mass and tone, the workouts weight can improve bone density and reduce the risk of fractures. That is why undoubtedly the dumbbells and weights should be part of the routines.
Both those who make a sport with recreational purpose, as those who do intense and competitive way, should maintain a balanced nutrition from appearing signs of fatigue and the body can function properly.
The corresponding training plans diets tend to avoid saturated fats and carbohydrates. The truth is that the best way to feed the sport, is from a very varied and balanced diet possible.
We recommend eating 30 to 60 minutes before the workout. This prevents fatigue, provide the body of sufficient energy and avoid cramps. As well, it is advisable to eat food in 40 minutes after exercise. Thus better they assimilate nutrients.
On the other hand it is essential not to forget to hydrate the body, either before, during or after training. From proper hydration will recover lost fluids, waste toxins will be eliminated and muscle glycogen stores are replenished.
Resting the body is as important as train and nurture, since proper recovery will depend on the strength and good subsequent operation. The more intense the workout, the longer you will need the body to regenerate and restore its original state.
In the standing time it is important not to make any additional training, since this will prolong the time of recovery of tissues or affect the body`s response, complicating its operation.
Both the intensity and training progress as the quantity and rest periods vary according to the performance and experience of each athlete. A good way to check that the body is responding beneficially exercise is to calculate the heart rate. It can be carried on the pulse placing two fingers on one side of the neck, between the chin and the ear and counting the beats for 10 seconds. Multiplying this number by 6 beats per minute are obtained.
Lead a life fitness appropriate and beneficial to the organism depends not only on exercise it constant or intense. A successful workout should be accompanied by balanced nutrition and hydration to avoid cramps and replenish the fluid and nutrients burned during routines. It is also essential to devote the time needed for the body to recover and reset, thus ensuring the proper working of muscle tissue.
To maintain a sustainable and profitable training is necessary to go beyond the scope of the gym and combine exercise with a feeding program and rest that ensure healthy and productive fitness routine.