Fitness And Health
Fitness and health have been closely related since the first definition of fitness, as this sport implies good physical fitness based on good health. The state of health of people who practice various sports is always at the attention of the instructors.
However, many sports are quite spectacular, but practicing them exposes athletes to particular risks. These types of problems can also appear in amateur sports; there is, of course, a specific pathology for each sport. Since the body is prone to various health problems, one factor that can cause them is the volume and intensity of training. Long-distance running and jogging are extremely popular forms of training. A common health problem in tennis is epicondylitis or "tennis elbow". Weight lifting can cause varicose veins or high blood pressure.
Fitness seeks to make every exercise beneficial for the health and aesthetics of the body. The recommended type of training is complex, including aerobic and anaerobic exercises.
By doing aerobic exercise, the body satisfies its need for oxygen during exertion. We are talking about all kinds of endurance efforts, such as long-distance running, skiing, rowing, brisk walking, swimming, cycling, speed skating, etc. The consequences of these efforts are visible, first of all, at the cardiovascular and pulmonary levels. . These types of exercises are the most effective for burning calories and therefore can easily burn fat tissue, as long as they last longer than 40-45 minutes without stopping. The energetic support for these efforts comes from the fatty acids that are mobilized by the adipose tissue.
Anaerobic efforts are responsible for increasing strength and muscle mass and bone strength. During this short, intense type of exertion, the body cannot meet its need for oxygen. The so-called 'oxygen duty' is recovered in the pauses between efforts. The most typical example is the pause between two sets of exercises designed to work the same muscle.
The effectiveness of fitness training is closely related to its weekly practice. A minimum number of workouts is required to achieve visible effects. For anaerobic (strength) programs, experts say two workouts per week are required, each lasting 30-45 minutes. During these sessions, the whole body is trained every time.
In the case of aerobic (resistance) training, the weekly frequency should be increased to three, each between 20 and 60 minutes.
Both types of training must be continued continuously for at least two to three months. After this period, an active break of one week is recommended. During this time, the person should make lighter efforts such as walking and gymnastics, now the purpose of recovery and relaxation.
From this minimum frequency, any complementary workouts will progress faster if you avoid overtraining or overexertion. The decision on the optimal number of training sessions, their volume, and intensity depend very much on the particularities and possibilities of the person who practices the sport.
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