Physical Exercises: Tips, Benefits, and Types

Exercise is an essential part of any weight loss program and should become a regular part of your lifestyle.

Benefits of physical exercise

When something innovative happens in our lives, it usually makes us improve enormously. But we are too calm in our comfort zone and do not usually like sudden changes, so we tend to resist them and end up practicing the same habits that we had. Who has not tried to change a habit or has made one of those famous New Year wishes, knows that routine habits and attitudes rarely bring long-term results.

To get all the benefits that we have discussed before, you must have great willpower, patience and dedication, especially at the beginning of the exercise. But the most important thing to keep in mind is to get into the habit . Our westernized mind tends to give more importance to radical changes, it is very sensational and easy to impress.

Tips for starting physical activity

Tips for starting physical activity

The best way is to progress little by little, just like we did when we learned to walk when we were little. Small challenges that almost go unnoticed and that make the chances of failure almost zero . You can see an example:

Do you want to exercise? Have you spent a lot of money on a treadmill, but today its greatest use is to use it as a coat rack? So instead of trying to “spin up” and commit to waking up at 5:00 am and exercising for 1 hour to be on the verge of passing out, you have to do it in a different way.

Commit to using the tape while watching your favorite TV show. Or if it seems like too much of a sacrifice, you can do it only during advertising. The secret is in getting a commitment little by little, not in doing everything at once.

A second step is to do the same, but now with more appropriate clothing to perform the exercise we want. And in this case, since you are there, you may be able to start running or walking, even before your first week is over.

In a week you will be doing something that you have been “trying” to do for years.

Here are some tips for exercises:

Aerobic exercises

Aerobic exercises

Most of the benefits of exercising our body are reducing the probability of cardiovascular diseases, improving the quality and life expectancy.

To walk

It is a great exercise if you are starting out in physical activity within your routine. As an aerobic exercise, walking is the sport with the highest number of benefits. All people who do not have any physical limitations can walk without problems. The walk allows beginners to start their exercise program with very light exercise loads and gradually progress over time until they reach the training intensity necessary to have the greatest benefit to our health.

The cost of this exercise is very small and can be done almost anywhere, such as in parks, in the field, on the street, at the beach or in gyms. You will also get improvements in health, burn fat and bring you well-being. For our health, it is much better to walk than to stand still and do nothing at all.

More information about Walking.

To run

To start with this physical exercise it is necessary to already have a good physical condition.

When we start running, our body does not adapt to the necessary effort, our heart beats much faster since our cells in the muscles require much more nutrients and oxygen to function properly, therefore we will tire more quickly and much more.

The best thing is to have a deep and slow breath that achieves a greater aspiration of the air and therefore of the oxygen that allows us not to run out of breath while we run. We must breathe in two phases through the nose and release, at the same speed, the air through the mouth. Do not forget to hydrate: your body consumes fluids, minerals and energy when running. The effort is great since all the muscles of our body move. And we must not forget that good sports shoes are very important for running in conditions.

Bike

Cycling contributes significantly to physical and mental well-being .

This exercise is ideal to achieve more formed buttocks and thighs – areas of our body that are always among our greatest concerns due to the increase in cellulite due to the increased accumulation of fat that causes sagging. This exercise manages to burn a lot of calories in addition to contributing to an improvement of the cardiovascular system.

To carry out the exercise, choose to go to places away from environmental pollution, such as parks and rural areas, in this way we take advantage of the results of the activity and you will calm the mind when doing it day after day.

Remember that posture is very important for your body health: adjust the seat so that your spine remains straight, your legs are bent, and your abdomen is contracted.

Before you start, consult your doctor and do several tests to ensure that you are capable of cycling .

Weight Training (Bodybuilding)

The function of weight is not just about aesthetics, it is also important for health and well-being. We now know from various scientific studies that weight training increases muscle mass and brings numerous benefits to the body as a whole .

When we practice weight training, we gain muscle mass, with more muscles in the body, the metabolism speeds up and we consume more calories even at rest. Result: you will lose weight more easily. In addition, resistance training strengthens the bones, the heart and will improve posture, which is essential for the practice of bodybuilding, especially after the age of thirty years – the age at which body mass begins to decrease and should be started. process of care to prevent osteoporosis. Among other benefits, weight training helps the body fix calcium in the bones, making them stronger.

Weights must be exercised in conjunction with aerobic exercises for the benefits to be full. In this way, you get a stronger body and heart. A more muscular body carries out daily tasks with more disposition, energy and well-being.

The reward comes in the form of good health, energy, and a more beautiful body.

Yoga

Yoga

The practice of yoga is present in the lives of many people. Until recently, very few had actually practiced it. Yoga is known to provide various benefits for the body and mind.

Yoga exercises are quite gentle. They can be put into practice without great effort, being perfectly suitable for the end of a work day, for example.

Its effects are deep, powerful and long lasting. Yoga keeps the spine healthy and flexible, the joints lubricated and the perfect mobility, as well as elastic and toned muscles, but its action is much more extensive; since it makes the human energy system work, a system that controls our physical and mental activity.

This technique is often used by Orientals, who claim it to be more than just meditation. This helps improve breathing, working various positions and requires a specific effort on a particular muscle: the abdomen.

It is essential to work the abdomen region that helps our body support. Therefore, in a particular posture, the abdominal muscle does not stiffen, the spine can bend more than the body allows, thus affecting the vertebrae and the entire bone structure.

Mastering the body through the mind is the secret of yoga. To maintain balance and be able to stay for a long time in the same position, a constant contraction of the stomach is required, providing muscle stiffness in the abdomen.

Yoga helps relieve stress through meditation, but the reason for the demand for yoga classes is increasingly being for strengthening muscles. In the first month of yoga, you can already feel an improvement in the quality of life.

Yoga uses breathing, physical and relaxation techniques. But the mind is never separated from the body: the body and the mind form a single and indivisible whole, designated by psychophysical techniques to combat stress in the body and the mind.

In yoga, mental concentration must be constant. For development, appropriate techniques must be used to increase the power of concentration, memory, and reasoning. The control of breathing is applied both in the capture and distribution of vital energy throughout the body, as well as for physical, emotional and mental relaxation, this is one of the most important fields in the practice of yoga.

Stretching

Stretching

Stretching is crucial for preventing muscle injury because it warms up and prepares the muscles for physical activity. It should be done before and after exercise.

Stretching increases muscle flexibility, promoting stretching of the muscle fiber, thereby increasing its length. Its main effect is to increase the range of possible movements in a specific joint. The longer a muscle is, the more movement the muscle joint can make and therefore the greater the flexibility. Stretching can cause poor results by increasing the temperature in the muscles and causing small deformations in the layer of connective tissue that covers the muscle.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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