Physical activity-What’s behind a routine at the gym or a walk in the park? What changes can you expect in the mind and body? In your online shop of sportswear we will talk about the curiosities of the exercise. Its benefits and all about the physical activity you should know.
Curiosities of the exercise
Fitness is a lifestyle in which there is much to learn. Any person, regardless of their age, can start and enjoy the benefits provided by the exercise.
The results of the training routine are not only noticed in the body, but also in the mind. It prevents deterioration of mental health, relaxes and makes those who practice it happier.
There is also a difference between doing sports to lead a healthy life, to lose weight or increase muscle mass. What they have in common is that they require perseverance and adequate nutrition. There are people who work hard and do not achieve their goals. This happens because they fail somewhere in the process.
To stay healthy is not essential a vigorous routine. You can practice moderate physical activities and the body will react accordingly. You will realize that not only will you burn fat, but you will also sleep better. In addition, it will improve social relationships and help you mature by being more independent.
You have to adapt routines to the goals you set. The results you will not see them overnight. In fact, changes in the body will begin to be noticed 12 weeks after starting a program. In the course of that time you will feel stronger and more resistant.
But, as we mentioned, perseverance is an essential requirement. We must work with tenacity without overloading the body, respecting the breaks. Time is not an excuse to abandon the sport. You have to stay active in winter, the same as in summer. There are ways to adapt routines.
All about physical activity: what to know before starting a program
Did you know that muscles develop during rest and not while you exercise? Or that training one hour a day prevents the aging of cells and the formation of new neurons?
After a person starts in fitness he is able to experience greater concentration, creativity and even improves his productivity. All at the same time that improves your physical condition!
Many are the myths and truths of the exercise that have arisen over time. Read carefully so you know what to expect when you train. Buy your shirt and start your routine, the sooner the better!
About muscle development
The human body has more than 650 muscles and each muscle fiber is thinner than a hair. However, each one is capable of supporting a thousand times its weight. Imagine everything the body can achieve if you work properly.
You have to do an intense job to increase muscle mass. Exercises such as deadlifts and push-ups work several muscles at the same time and are ideal to achieve this goal.
But you have to take into account that exercise is only the stimulus and that it is during rest when the muscles grow. During physical activity, muscle wasting occurs. What happens next is that time tries to compensate, making the fibers stronger.
For this it is essential to maintain the proper diet, with the necessary nutrients for the muscle to be strengthened. The main requirement of the muscles is protein, this is the macronutrient that the body will use to build muscle.
In addition, it needs glycogen as an energy source. If you do not succeed, you will begin to deplete the protein you need to grow. Glycogen can be obtained in foods such as milk and complex carbohydrates such as oatmeal.
The body absorbs better the nutrients that are consumed during the two hours after exercise.
Difference between men and women
We often find women who do not want to exercise with weights because they are afraid of muscle hypertrophy . The truth is that the development of muscles is related to hormonal balance.
The genetics of men-with greater production of testosterone-predisposes them to develop more muscle mass. So if you include weight exercises in your routine it does not mean that you will get the same appearance as a man. And, however, you will strengthen your body more and you will end up with faster flab.
But, if you’re looking for that muscular aspect, you’ll have to try harder to get it. The athletes who have it, they owe it to a work of years and a specific diet that favors the growth of the muscles.
Exercise and age
At any age you can start exercising, but the sooner it will help you prevent more problems. People who do not exercise can lose between 3 and 5% of muscle mass per decade after 30 years.
And when they reach 65 they will have lost up to 80% of muscle strength. This makes them less independent than a person who has remained active during his life.
To have a healthy aging it is necessary to do some physical activity at least 1 hour, three times a week.
Among the benefits of exercising for health we find:
- Reduces the risk of cardiovascular disease
- Prevents brain wear that leads to memory loss.
- Improves the concentration and processing of information.
- Reduces the chances of suffering from vascular dementia.
- Exercising is therapeutic, it can be as effective as medications to control anxiety.
- It favors the production of endorphins that make you feel better.
- Contributes to regulate the hours of sleep.
- It helps to improve the mood thanks to the segregation of adrenaline.
- Reduces the risk of suffering from osteoporosis.
- It helps women reduce premenstrual syndrome.
To these curious facts about physical activity we must add that Fauja Singh is the oldest man to complete a marathon. He achieved it at 100 years old in Toronto.
When you start exercising at an advanced age you have to look for a routine that suits each person. Some recommended exercises are hiking, pilates, exercise bike, among others.
Exercise to lose weight
Many people begin to train with the goal of losing weight. How does the exercise help in this goal? Cardiovascular work will help you eliminate those extra pounds. To strengthen the body, combine it with weight exercises.
With just walking daily you’ll be burning calories. In fact, 15 minutes of light walking – or 4 miles – burns the same amount of calories as if you trotted that same distance.
To make training even more effective, combine gentle walks with races. This will cause you to burn even more calories. You will also get it if you add some weight to your routine. You can walk carrying a pair of dumbbells in your hand. There are vests with different weights for those who have a stronger training regime.
But, exercise alone will not do all the work. You have to know how to feed yourself to achieve the results you are looking for. We must reduce the consumption of products with high sugar content. Instead, eat foods that have the necessary nutrients for the body. Each case is different and it is best to consult a nutritionist to learn how to feed.
Hydrating while you exercise is also essential. The muscles and the rest of the body need water to work. Dehydration will affect performance during the exercise program.
Importance of hydration
Importance of resting
Overloading the body with physical activity is counterproductive. The body needs the proper rest to recover. Also, as we said at the beginning, if you want to gain muscle you have to rest.
The resting time, combined with a balanced diet will stimulate the synthesis of proteins. And the protein will feed the muscles. When working a muscle group with intensity, it is also important to let it recover at least 72 hours before working it again.
In the same way, the more you sleep, the more fat you will burn. This is because while you are awake the brain tries to reserve energy and the metabolism becomes slower.
These are not the only reasons why you should rest. If you want to improve performance you should also let the body recover from intense activity.
Rest also helps replenish energy as the tissues and muscles recover from possible damage. Also, while staying active helps reduce the risk of cardiovascular disease, excess can have the opposite effect.
To have a good performance and ensure that the body works well during physical activity, take a break.
What do you think about these curiosities of the exercise? Did you already know them? This is not all about physical activity, but it is certainly data that you need to know if you want to enter the fitness world. If you know any other information leave us a comment and take a few minutes to see our offers in sportswear.