Importance of Exercise: There are key benefits of Regular physical excise in our bodies which can include can improvement of body muscle strength as well as boosting body endurance, immunity etc. What exercise does is it helps in the delivery of oxygen and nutrients to the body tissues therefore helps cardiovascular system work more efficiently. Consequently, when the lung and heart health improve, the body is able to produce more energy.
In recent times we have seen interest in exercising and keeping the body in shape increase. There are more and more accounts on social networks that show healthy lifestyles, the world of fitness and sport as the best companion, but have you ever wondered what is beyond exercise? What other benefits can we receive from it?
Importance of Exercise : Types of Exercise
Exercise activities can be categorized into vigorous and moderate intensity activities. they include
Moderate-intensity exercise examples:
- Dancing activities
- Swimming or water aerobics
- Brisk walking
- Badminton or doubles tennis
- Gentle cycling
Vigorous intensity exercise examples:
- Cycling faster
- Power walking or walking briskly uphill
- Competitive sports (football, basketball, rugby etc.)
- Martial arts
- Skipping/jump rope
7 Wonderful Reasons Why you Must Start Exercising
There are multiple benefits that a sports discipline can provide to the body, so if you are one of those girls who every year begins her list of purposes with “exercising”, we give you 7 reasons so that this time you do fulfill what was promised, so that take note and dust your sports shoes:
Importance of Exercise # 7 Greatly improves the appearance of the skin
Exercising increases blood circulation, making your skin more oxygenated, receiving more nutrients, and renewing your cells more quickly. In addition to this, it stimulates the connective tissue, which increases the production of collagen that reaches the cells of the dermis, thus giving you a younger, smoother and firmer appearance.
Importance of Exercise# 6 It just makes you feel more relaxed
Exercising has been shown to lower levels of cortisol, the hormone responsible for generating stress. Doing moderate-intense exercises, for at least 45 minutes a day, can help you lower these levels and raise your mood.
Importance of Exercise # 5 removes impurities from the skin
When we exercise, we start a detoxification process. Through sweat, the body is responsible for releasing all the toxins that may be in it, at the same time transporting the excess dirt, fats and impurities that can be found in the pores. Do the test! After exercising, wash your face as usual and feel the difference.
Importance of Exercise # 4 Relieves and prevents the appearance of varicose veins
This is one of the most hated aesthetic problems for all women. If you have varicose veins or risks of having them, your best option is to exercise. Sedentary lifestyle does not allow blood to circulate properly through the legs, causing those small veins known as “spider veins” to appear. Practicing exercises such as swimming, cycling or walking helps improve circulation, alleviating the discomfort that varicose veins can cause and even preventing their appearance.
Importance of Exercise # 3 Helps speed up your metabolism
The regular exercise routine will help speed up your metabolism, allowing you to maintain your weight more easily. You’ll burn calories faster with less effort.
Importance of Exercise # 2 It is the best ally to keep you in shape
If for this year you want to show off an enviable body, more than eating salads, you should start exercising. Doing aerobics (walking, running, cycling, aerobics) are ideal for losing those extra pounds you may have, while anaerobic exercises (push-ups, weights) will help keep your muscles toned and strong.
Importance of Exercise# 1 Improve mood
When you exercise, the body releases a hormone called endorphin, which is responsible for making you feel happier, while providing a feeling of well-being and helping to achieve relaxation. If we add to this that exercise also reduces stress, then what are you waiting to start?
As you can see, exercise not only helps to show off a better body shape but also provides benefits that the whole body will know how to thank you for. What do you say, do you want to make it a habit to accompany you in this new year?
Importance of Exercise to Have a Flat Stomach
5 Exercises to Have A Flat Stomach
One of the goals that many seek when playing sports is to achieve a flat stomach. Although a toned body is indeed achieved with an effective and adequate exercise routine, food, and diet form another fundamental and essential pillar in this process.
This is why no matter how many crunches you do, if you then eat poorly, your body will not experience any changes, and your belly will continue to be bloated. Even so, if you want to lose weight and strengthen the abdomen area by combining exercise and diet, there are a series of focused exercises that will help you achieve your goal.
Before you start doing specific routines, you have to know that a flat stomach cannot be achieved if your body fat percentage is high. This means that, for your abdomen to look flat, you need to eliminate the fat.
1. Abdominal Plank
In all its variations, the plank is one of the exercises that work the most muscles throughout the body, with the transverse abdomen, the lumbar and gluteal muscles, the serratus anterior, and the obliques being the most frequently exercised. The technique for correctly ironing is simple, but it is important to pay attention to its correct execution to not injure your lower back.
Lie face down on the floor and, resting your forearms and toes on the floor, raise your entire body until it is straight. The ideal is to hold in this position between 20 and 60 minutes without arching your back, although if you are a beginner, it is recommended that you improve the technique and the times used.
2. Russian Twists
This exercise is widely used in the discipline of Crossfit and works, mainly, the muscles that are in the middle of the abdomen. More specifically, if you are looking to exercise the greater rectum of the abdomen and the oblique abdominals, you must include yes or yes the Russian turns in your routine. To perform the exercise correctly, sit with the buttock supported on the mat, raise your legs by flexing them, and balance your body until you balance, always keeping your back straight.
Once in this position, rotate your trunk from side to side without letting your legs touch the ground. To add difficulty when turning, you can grab a dumbbell or disc with your hands. However, if you are starting, you can rest your feet on the ground so that the impact of the exercise is lighter.
3. Leg Raise
This exercise works the muscles of the oblique abs as well as the rectus abdominis. To do it correctly, you need to lie on your back on the floor and, focusing all the force on the abdomen, you have to raise your legs, stretched out until you form an angle of approximately 70º with your body. Once you have reached this point, you will only need to raise and lower your legs, keeping your back resting on the floor.
In this exercise, it is important not to over arch your lower back, so if you are starting to exercise and want to start little by little, place your hands between your buttock and the floor and try to flex your legs a little when you raise them.
4. Bicycle Crunches
This exercise is a more dynamic alternative to traditional abdominal exercise. To do this, lie down with your back on the floor and, placing your arms behind your head, arch your back to raise your head as if you were going to do crunches in the old way.
Accompanying this movement, also raise your legs and flex and stretch them alternately as if you wanted to touch your elbows. The idea is that your right knee wants to touch your left elbow and the same with the other side.
5. Lateral Dumbbell Twists
Finally, this exercise may be one of the least difficult for you to do because you will work the oblique abs almost without realizing it. To properly perform lateral twisting, you will need to stand with your feet shoulder-width apart and use two weights.
If you use dumbbells, grab one in each hand and lean sideways, feeling all the weight shift laterally. Then go back to the starting position and repeat the process but with the other side. Ideally, do this exercise in a slow motion to feel the work, so take it easy and alternate the bends about every 10 seconds.
The 9 most famous exercise myths you must stop believing
Is running on a treadmill better than outdoors? Is it necessary to feel the pain to improve my training? Learn about some of the most widespread myths about exercise
As in all areas of life, a wide variety of false myths or urban legends also circulate in sports, which can harm those who exercise, rather than benefit them.
From injuries that could be avoided with a good exercise plan and instructor to a nutritional imbalance by following an internet diet, the best way to avoid them is to know the truth behind these exercise myths:
Myth: Yoga can help with all kinds of back pain
Truth: While it may help, it is not the same for all types of pain. If associated with muscle and strengthening the core, stretching and some positions may be helpful. But if it’s a broken disk or another problem, it doesn’t help; It could even injure more and cause more pain. It is best to consult a doctor.
Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.
Truth: According to experts, the force of body weight on the knee joints is the same when running on the street as on a treadmill. While the real way to reduce knee impact is to mix running with other activities, like riding a bike, or using an elliptical machine.
Myth: Doing crunches on an abs machine causes belly fat to be removed.
Truth: Although these machines can help strengthen muscles and improve posture, to see muscles marked, you first have to lose body fat from the belly. To achieve this, cardiovascular and strength exercises must be included in the training, which will decrease the general fat content, including that of the abdomen.
Myth: An aerobic workout increases metabolism for hours after you stop exercising.
Truth: While this is true, the amount of calories burned is not statistically significant, as only 20 additional calories are burned per day. While after strength training, there is a little more metabolic boost.
Myth: Swimming is an activity that helps you lose a lot of weight.
Truth: False, unless you swim for hours and hours a day. In addition to swimming, it is often very hungry, which, if not controlled, could spoil the diet. While what is real is that it tones the muscles, eliminates excess tension, and increases lung capacity.
Myth: If you don’t sweat, exercise wasn’t enough.
Truth: Not necessarily, since sweating is a form of body cooling. In any case, sweating a lot means that you have burned calories.
Myth: After a long absence, when you return to exercise you have to work hard.
Truth: This may turn out to be a mistake. And is that exercising too much, too soon, just because you feel good, can cause injury, overtraining, wear and tear and even discomfort or illness, with great chances of being out of the game, again.
Myth: Machines are a safer way to exercise, because they do the right thing at all times.
Truth: False, because although it may seem that the body automatically gets into the correct position, and therefore, all movements are done well, this only happens if the machine is well adjusted according to the weight and height that they have; or if you have a coach who adjusts it properly.
Myth: If there is pain, there is profit.
Truth: It is not only false, but one of the myths that can do the most damage, since many people can try so hard, until they feel pain, that they are severely injured. In fact, according to experts, there should never be a pain while doing physical activity. Otherwise, it will be indicative that you are not doing well, or that an injury is already occurring, so you have to stop, rest, observe the evolution of pain, and if it persists, visit the doctor.
Knowing these myths, when exercising can prevent you from demanding more of your body, both physically and mentally.