Thursday, May 10, 2012

Individual aerobic exercise

Individual aerobic activities like running, brisk walking or swimming have many positive effects on your health. Their practice requires high costs and expensive equipment, and the simplest of them is included in the daily schedule.


If you are not active in any sport, before you do try to find out more about the different activities that excite your interest. To help you select and help prevent many injuries are generally due to ignorance or insufficient information.

The most important thing is to choose a sport that is consistent with your physical predispositions and that fits your personality, as this will reduce the risk of rapid withdrawal. It is also important that your activity is readily available, that does not require expensive equipment and special requirements that will be difficult to secure. If you choose a good program of group exercise, which you practice eventually becomes difficult to organize, and begin to be absent from training - change your approach. It is better to exercise alone rather than give up the prezauzetosti.

It would be best to choose a sport that you simply plug into your daily schedule. For example. if you are in your area is a pool, it will be easier to choose than to go swimming in the fitness center located an hour of aerobics.

No matter what activity you choose, it is important to adopt it as an integral part of life, for sport, but it is fun and contributes to a better appearance, has many positive effects on your health.

Brisk walking

Brisk walking as a form of recreation, sports, among other things, the simplest way to achieve and maintain physical fitness, muscle tone and slim. Regular brisk walking also increases lung capacity, strengthens the heart muscle, stabilizes blood pressure, a positive effect on blood circulation, digestive and respiratory system, and contributes to greater consumption of calories, thus burning excess fat, protects against osteoporosis, reduces mental tension and reduces the impact stress we are exposed every day.

Brisk walking is an ideal form of sport activities for all - regardless of your age and current physical condition. Unlike running, much less impact on joints, making it particularly suitable for people but middle-aged and elderly, and recommended to all those who because of health risks should not engage in other sporting activities (heart and lung patients, obese and those who suffer from high blood pressure, osteoporosis, arthritis). It is suggested that the people who, for whatever reason, fewer moving (eg, those who work mostly sitting or standing), and those who stay mostly indoors.

For optimal performance, the best would be quick to walk 3 to 4 times a week for 40 to 60 minutes at a rapid pace, that is. accelerate the pace gradually from 5 to 7 to 8 km / hour. Walking pace should be such that you speed up heart rate and the number of breaths, but not strong enough to run out of breath. Start slow tempo, select a shorter path, and every day according to its capabilities accelerate the pace and duration of training. Remember during walking to control heart rate, to make sure that the optimal training intensity.

As you walk, pay attention to proper body position. The torso should be erect, back straight, shoulders relaxed, abdomen and buttocks of a self-contained. The arms were bent at the elbow at 90 degrees and rhythmically move the body. Looking straight ahead, not at the floor, and keep on breathing, which should be balanced, aligned with the pace of walking.

If possible, choose a path for recreation in nature, rather than the treadmill in the fitness center. Select sportswear made from natural materials in which you will be able to move freely and shoes custom race walking. Before and after the training required to stretch your muscles to prevent the occurrence of injuries and increase flexibility. During training drink enough fluids (preferably water) to prevent dehydration.


Run

Running is probably the most popular sporting activity, except that it has a great effect on the health and quickly shows the results - does not require costly and simply include it in the daily schedule.

The advantages of running not only reflected in increased consumption of energy and reducing excess weight: Running increases the supply of oxygen, strengthens the heart muscle, stabilizes blood pressure, a positive effect on the immune system, helps fight allergies, lowers insulin levels and has a positive effect on mental health.

Experts agree that it is optimal to run 3 to 5 times a week for 30 minutes, but if you are a beginner, you will not be able to sustain this pace. In this case it is advisable to combine running and race walking until you gain a better physical condition. It is important that the running speed and duration of training increments.

Whether you're a beginner or not, begin with a quick walk (few minutes), then gradually increase speed.Tempo runs to determine the frequency of heart beats. Remember that it is more important than speed endurance: running in slow rhythm, and only 5 to 10 minutes accelerate. In this way the body will benefit more. If you feel that your heart is rapidly houses, slow tempo, but do not stop abruptly, but continue to walk, to avoid dizziness.

When running, make sure the posture of the body: upper body should be upright, arms bent at the elbows at 90 degrees, a focused look ahead. Run the system "heel-toes," rather than the reverse, welcoming is the fifth (that is the most common error while running). Watch for breathing - it should be balanced, aligned with the pace of running. When running drink enough fluids (preferably water) to prevent dehydration.

The most common injuries that occur in running include sprained ankle, foot sore hamstring, sore Achilles' heel and knee injury. Most of these injuries can be avoided by stretching before and after training, regular warming and cooling, as well as the selection of appropriate footwear, which absorbs the shock foot on the ground. Clothes should be of natural materials, transparent, to allow you free movement.

If you live in, best to run early in the morning or evening to avoid traffic and unclean air. It is recommended that a layer of clothing to be fluorescent, so that at any time were visible to drivers, especially if you run in the dark. If you run in nature - carefully select the track, because the bumps increase the risk of injury. Regardless of location, it is useful from time to time to change course to avoid a sense of boredom, which is the most common reason for withdrawal from this form of recreation. Avoid running in extreme weather conditions (too high and too low temperature), and try to avoid slippery surfaces that may arise as a result of rain and / or cold.

Given that the possibility for injury is still greater than in walking, do not begin to deal with running and have not checked their health. If you have more than 50 years, if you are pregnant, if you have heart problems, joint pain, or otherwise lead a sedentary lifestyle, be sure to consult with a doctor who will refer you to you to deal with this form of recreation, and with what intensity, or to the You were more appropriate to choose a different sport activities.

Roller skating

In recent years, among all groups strosnim growing interest in this form of recreation. In addition to having beneficial effects on the cardiovascular system and increases lung capacity, great for improving fitness, developing mobility, agility and balance. Like other aerobic activity, characterized by increased energy consumption, therefore, recommended to all who want to reduce excess fat.

Given the increased risk of injury, this form of recreation is not recommended in case of joint problems or osteoporosis.

In these sports, falls are the leading cause of injuries (77% of all injuries that occur during rolling caused by the drop on a hard surface). Although the scratches, bruises and stretch the muscles are injuries or fractures, sprains and dislocations are not uncommon. Since most people are welcome to drop in your hands, the most common injuries of the wrist, and arm and shoulder injuries. About 5% of injuries are head injuries.

Injuries are most at beginners who do not use protective gear, then rolling over those who suddenly lose their balance or they run into an unexpected obstacle, an experienced inline skates - performing a variety of skills in neprilagońĎenoj speed.

Most injuries can be avoided if you have in mind these few tips:

- Before rolling the muscles stretch and warm the muscles (10-15 minutes) to allow the body to more easily adapt to new conditions of increased energy and rapid breathing and heart rate.
- If possible, enter the rolling course (which includes the improvement of balance, overcoming obstacles, falling techniques, and experience necessary), in order to gain security and learn the proper technique of rolling
- If you decide to teach yourself, let it be on a flat, smooth, dry surface, away from traffic
- In this activity, the balance is extremely important. Although some people have no trouble quickly establish a balance, for others it is a bit more of a problem. In this case, you might prefer pre improve balance some simple exercises (that can be done at home). There you may also be helpful exercises and yoga.
- Use safety equipment includes: helmet, wrist guards, knee pads and elbow. Since head injuries are most common in young rollers, it is important that children wear a helmet when skating.
- While the rolls, transfer weight forward (on the fingers, not the heel) and keep your legs slightly bent at the knees, so that if there is a potential drop fell forward, not back, which is much more dangerous.
- In case of serious accidents, particularly those involving head injury seek immediate professional help.

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