Do you want to get out of physical inactivity? Start with little
You can improve – and a lot, your health including only 30 minutes of physical activity in your day. Take a look at the suggestions
The idea that half an hour of daily physical activity can deeply change your health is not only the promise of the internet, but an idea that is currently well supported by research. As stated by the epidemiologist I-Me Lee in a history of the Harvard Public Health School, reaching 150 minutes per week equivalent to 30 minutes a day, clearly enough to promote longevity “. Ulf Ekelund, of the Norwegian school of the sports sciences, underlines that this habit significantly reduces the risk of early death and diseases such as stroke, type 2 diabetes and diabetes. Some tumors.
It is necessary to balance
But if common sense is often associated with this half hour only with aerobic exercises, the expert Samantha Clayton, the performance of sport and global physical education of Herbalife, warns of a crucial point. “Although most people focus only on cardiorespiratory exercises, strength training is also important for health and it is not just about having a nice appearance or improving physical performance. As we age, we begin to lose muscle mass in a natural way and our bone density begins to decrease.”
However, for the professional, incorporating routine resistance is, yes, fundamental for maintaining the functionality of the body. “Force training creates microlese in muscles, which are noticed to make them stronger. It is a process similar to that of the bones, which are strengthened and rebuilt with calcium when they are subject to resistance,” he explains.
Routine
In addition to protecting the muscles and the health of the bones, Samantha underlines that a stronger body carries out more easily simple tasks than everyday life, such as transporting shopping, capturing children in the womb or reaching high shelves. The impact is also felt in balance and stability and reduces the risk of falls and injuries. Another decisive point he mentioned is the metabolic effect. “The training of the force increases the metabolic rate of the body, causing greater caloric expenditure during the day. This helps significantly in long -term weight loss and in maintaining the ideal body composition,” says the expert.
There is no secret
From a practical point of view, it recommends that this half hour of exercise, in at least three or four days of the week, includes movements that work both in the upper and lower part, using weights, elastic bands, kettlebell or even body weight in flexions and abs. It facilitates evolution by strengthening the importance of the overload principle in activities. “Do not repeatedly do the same thing, since you will not get results. At a certain point, the number of repetitions or more resistance increases.”
Samantha also stresses that rest is as important as training and indicates one day or two free to recover the body. It also ensures that for beginners, the adaptation is quick. The secret is consistency, patience and motivation. “The good news is that incorporating weights into the exercise program must not be complicated to achieve results. Consistency is the key to long -term success,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
