Advice
Do busy work fittingly, pick the proper force, and lay out the span and recurrence. Assuming you do close to nothing, it is futile. Assuming you do excessively, it harms you.” Which actual work to do and how much relies upon the objectives that everyone sets for himself. The shared goal ought to be the accomplishment of a tremendous psychophysical shape comparable with age, which, once accomplished, serves to:
- Conquer psychophysical well-being.
- Prevent important diseases.
- Have a more beautiful, erect, slim, toned body.
Physical activity is one of the pillars of health together with a balanced diet; the advantages that can be obtained are many, among which the most important are:
- Be more likely to live longer.
- Decrease the chances of having depressive episodes.
- Sleep well and longer at night.
- Acquire agility and physical prowess even in old age.
- Have stronger muscles and bones.
- Keep your metabolism more active.
What Is Meant By Physical Activity?
Physical activity means moving the body by working the muscles. In daily practice, it’s good to be active and take every opportunity to beat a sedentary lifestyle, but being busy doesn’t mean conquering the benefits that motor activity can give. Physical activity, to obtain even minimal benefits, must be performed methodically and continuously:
- Establish several workouts of 4/6 weekly sessions.
- Perform moderate to vigorous intensity workouts for a minimum of 30 minutes continuously.
Ascertaining that the suggested least week-after-week time is 150 minutes, the instructional courses should be around 5 to 30 minutes each. Active work gives benefits anyway, both anaerobic and high-impact; the last option, in any case, is fundamental for some reasons, including the legitimate working of the cardiovascular and respiratory frameworks. Anaerobic movement reinforces muscles, builds strength and obstruction, and keeps a magnificent metabolic level.
How Much And What Physical Activity?
The WHO (World Health Organization) has estimated on average that:
- With activities ranging from 150 to 299 minutes per week, health benefits can be achieved and weight maintained (if daily calorie consumption is correct).
- With 300 or more minutes of activity, you can get extensive health benefits and gradually lose weight.
Moderate-intensity physical activities include:
- Walk at about 4 km per hour on level ground
- Ride at less than 15km per hour on flat terrain
- Playing golf without using the caddy
- Effortless swimming or water aerobics
- Stroll by boat or canoe
- Gardening with hand tools and moving light weights
- Dance
Vigorous intensity physical activities include:
- Walk briskly at about 6 km per hour
- Cycling at more than 15 km per hour
- Heavy work such as bricklayer or woodcutter
- Swim in various strokes at a reasonable speed
- Play (competition) ball or basketball, volleyball, etc
- Play (competition) Tennis or Ski
You can choose moderate or vigorous intensity activities or a mix of both each week, and vary the workout within 150/300 minutes and the number of sessions from 4 to 6. Movements and intensity above refer to average values, but each person should evaluate the value of their power, which is possible even without particular instruments. Vigorous exercise yields health benefits in half the time as moderate-intensity activity.
If you are sedentary or untrained, gradually reach your time/session goal and start with more than moderate intensities. Then, gradually increase the duration of your training week after week. In any case, it is prudent to evaluate any cardiovascular risks with your doctor and consequently undergo the appropriate tests. Even though nutrition has its weight, we recommend reading ” Training begins at the table.”
Also Read: Never Again, The Pain! Eight Ingenious Exercises To Strengthen The Back Muscles