Don't know when was the last time you exercised? You can make up for it quickly, no matter how old you are and what your condition is. Get a grip, it's a waste of time! Choose the form of active rest that suits you best: walking, Nordic walking, jogging, cycling.
Contrary to popular belief, in order to improvephysical condition and oxygenate the body, you do not have to undergo murderous training. It is enough to increase the dose of movement. How to do it? First you have to break your laziness and leave the house. Over timeactive recreationwill become a habit. Here are some suggestions for the whole family.
Active recreation: walk
It improves the condition of the whole organism. But for it to have he alth properties, you need to follow a few rules. When walking, keep straight (hips in line with the raised head). Alternately swing your arms to the rhythm of your steps - this will help increase your heart rate. It does not mean that you have to walk stiffly, but not to slouch while looking at the tips of your shoes.
Walk with a brisk step, gradually lengthening the route and increasing the pace. Adapt them to the abilities of the whole family.
Benefits: It is enough to walk 3 hours a week at a leisurely pace to reduce the risk of heart attack and stroke caused by high blood pressure by 1/3. By walking quickly, you can even reduce them by half.Walk , without overloading the skeleton, stimulates bone growth and increases bone density. It strengthens the muscles in the legs, arms, back and abdomen. It's a great workout for all internal organs.
Active recreation: nordic walking
Otherwise Nordic walking. It mobilizes almost all muscles, relieving the joints and spine. Everyone can walk with poles, regardless of age. For children, poles are an attraction, so they are happy to participate in the hike. Thanks to this extra pair of legs, the grandmother can keep pace with her grandchildren.
Nordic walking poles are similar to those for skis, and walking with them is something between walking and cross-country skiing. They have non-slip grips that stabilize the movement of the wrist and a fastening system that allows a special walking technique. The rubber tip is used for walking on hard ground, pointed - for walking in the forest, beach. Ifyou start your Nordic walking adventure, you can buy telescopic poles - thanks to the adjustable height, the whole family can use them. Then it's better to get one-piece poles, individually selecting them according to your height.
Benefits: Poles force an upright body. During one hour of training, we burn about 400 kcal (while walking traditionally 280 kcal) and we get tired less. This sport is especially recommended for people with diseases of the osteoarticular system (helps relieve pain), stressed people (eliminates tension in the arms and neck), pregnant women and seniors (poles prevent tipping over).
When not to walk? There are no contraindications. However, if you notice any disturbing symptoms, consult a doctor. Leg fatigue is normal, but not severe pain. Do not underestimate the sharp pain in the calf - it can be a signal of a disease of the blood vessels.
Active recreation: jogging
In order to get the best of this form of recreation, you need to learn a few rules. Before each workout, do a warm-up: a few bends, squats - you will reduce the risk of injury. Do not set yourself too ambitious goals, because it is easy to get discouraged. If you get tired, change from running to walking, and when you rest, go back to running. Gradually reduce your walking time and lengthen your jogging sessions. It's important to run systematically. Preferably along forest paths. Never on sidewalks - they are hard, so you can harm your joints. Asph alt is better in this respect.
Benefits: It allows you to get rid of unnecessary kilograms, strengthens muscles, shapes the body, increases bone density. It gives you self-confidence, teaches you patience and acceptance of your own body. It prevents cardiovascular diseases, varicose veins, atherosclerosis, relaxes and calms.
When not to run? Contraindication are some posture defects, diseases of the joints, spine, lungs, unstable hypertension. In the event of severe fatigue or chest pain, stop jogging, because you may have a heart attack.
Active recreation: bike
Riding a bike gives you real relaxation. It is a form of recreation for everyone - from a two-year-old to an old man. The size of the bike must be selected individually. Arms should be slightly bent at the elbows, legs slightly bent at the knees. It is better to give up a cycling type bike, because it forces an unnatural position. Try to pedal at a gentle pace on a level surface. Start with a 5-10 km route, increasing the distance and physical exertion.
Benefits: Consistent movement increases lung capacity, improves heart function, body performance, muscle strength, especially pelvic, buttocks and legs. Cycling makes it easierblood flow in the legs, preventing varicose veins. It is recommended for people with diabetes (exercise increases insulin sensitivity).
When not to ride? Contraindications are advanced diseases of the joints and spine, serious cardiovascular diseases, as well as imbalances.