How Good and True Sport

Sports are good and true that exercise done regularly and measurable. Do exercise at least 30 minutes per day is good and right for the benefit of health and fitness. As an example:

Practice Time Sports

Exercise should be done in the open air and pollution-free, or failing that, do it in an enclosed space that the room temperature can be set.

Do it every afternoon of at least 30 minutes. According to the investigation in Framingham USA, the UK, Belgium, National University of Singapore and in Japan that the frequency of heart attacks occur between the hours of 06:00 to 12:00 noon.

Several factors Yag be the cause of which is the hormone adrenalin circardian widely circulating in the body in the morning starting at 04:00 to 9:00. Also the activity fibrinolitic ie substances from the body's own blood thinners in the morning so the activity decreases blood relative will be condensed in the morning.

According to recent reports Dr. Peter Kokkinos of the Veterans Affairs Medical Center and published in the medical journal Circulation, January 22, 2008, at 15 660 men veterans who suffer or suffer from cardiovascular disease, after performing a treadmill test, the result that the exercise of fitness can reduce the number of risk of death (mortality) to 70%.

Protection against heart disease, stroke, diabetes, obesity, hypertension, memory loss, colon cancer, fractures, and depression in men exercising.

Preparation Before Sport

Choose activities that you like. Do yoga, running, bicycling, or another sport, doing something you like will help us stay in the program. Do not get into a rut. Changing activities if you need to stay motivated.

· We recommend that before exercise carried out a preliminary examination to determine the safe dosage and type of sport that matches the test load, especially when there are complaints such as dizziness, shortness of breath, chest pain. Such as coronary heart disease, asthma, diabetes, hypertension, etc. Aged over 30 years.

· We recommend using clothing and sneakers are appropriate and comfortable.

· Do not do exercise after eating, should wait until approximately 2 hours.

· Drink cool beverages and slightly sweet (sweet guava).

· Sport can be started at a young age until old age.

· Can be done anywhere, with due regard to a safe and comfortable environment, free of pollution, caused no injuries. For example: in the yard, the workplace, and the field.

· Sports should be done in a varied, changing its kind that is not monotonous and boring.

· Frequency of exercise done regularly 3-5 times per week.

On When Doing Sports

· Keep in mind, do not exercise until tired and gradual return to activity. Typically, start with low-impact aerobics several times a week. Aerobic exercise is the type of high-impact such as tennis, for example, should be gradual.

· If hard work out outdoors, consider gymnastics through the videos that are sold.

· The intensity of the exercise, to increase endurance should reach 70-85% maximum heart rate (DNM). DNM is the maximum heart rate is calculated based on:

DNM = 220 - Age

To burn fat with lighter intensity is 60-70% DNM.

For example: A person with 40 years of age will have DNM = 220-40 = 180. To burn fat the person must exercise to the pulse reached: 60% x 180 = 108 s / d 70% x 180 = 126.

Time. Starting his best, plus slowly. To increase endurance (endurance) need to be between 1 / 2-1 hours, to burn fat takes longer (more than one hour).

Things to Consider When Exercising

· Do not just eat well after exercise, eat soft foods or liquids like pureed green beans. Wait about an hour before the big meal. Proper nutrition is also important. With increased activity, we may need more calories to avoid losing weight.

· Drink in moderation if a lot of sweating and do not shower immediately. Drinking enough liquids is very important when you exercise. Additional water can help replace lost fluids. Remember that drinking tea, coffee, colas, chocolate or alcohol can actually make you lose body liquid.

· Replace sportswear that is used when it is too wet.

Things are not recommended in Exercising :

When you have a fever or pain.

To exercise the street when there are varicose veins in the legs and pain in the joints, especially the knees.

Diseases

High blood pressure is not controlled.

Diabetes is not controlled.

Abnormalities of the heart valves.

We can become dehydrated (lose too much fluid) if you do not drink enough to withstand the level of body fluids.

We can lose lean body mass (lean body mass) when we are too many sports. Severe cases can lead to wasting.

We can hurt ourselves if we use the wrong form of exercise.

Remember to a schedule of at least 20 minutes at least three times a week. This schedule can lead to a significant improvement in physical health and we are likely to feel better.

Reasons Reluctant Exercising

If you are not used to exercising, start it might be something serious. However, once you are no longer looking for an excuse to postpone the exercise, you will definitely feel the benefits of exercise.

Here 7 reasons people avoid exercise and tips to cope :

Too old. It is no excuse, anyway you can find a place or a fitness club that is open classes according to your age.

Too fat. Needless to awkward or embarrassed. Generally, people are embarrassed to start the exercise, whereas others just appreciate you as an individual who is committed to maintaining a healthy body. Moreover, if you are already overweight, in fact it should be diligent exercise. Even the slightest physical activity will definitely help you lose weight.

Too weak. Instead of regular physical activity will give you extra strength and energy.

Too tired. Regular physical activity is actually going to give you extra power. By exercising the muscles, heart, lungs and blood vessels, then you will get extra energy to cope with stress and workload that you face daily.

Often sick. You are advised not to exercise if conditions are unhealthy body. However, once you feel healthier, start exercising because it will help you maintain body condition. Start slowly and do it consistently.

There is no time. It does not take hours to feel the benefits of exercise. The important thing is regular and sufficient portions, such as walking for 30 minutes every day. Small changes in your routine, such as using the stairs instead of the elevator or park a vehicle a little away from the office or supermarket, also can provide benefits to your health, as well as the benefits gained from the sport.

Do not get excited. Sports proven to increase and maintain the mood :

Well, if you managed to remove the barriers that impede you to begin exercising, you will feel more optimistic and happy. The best way to restore the body to its original shape by exercising course. Not only helps restore muscle flexibility and eliminate fat deposits, but also very good to deal with stress. Consult with your doctor about when to start exercising.