Health, both physical and mental, is the greatest wealth that a person has. And the more he cares about it, the higher the probability that he will live a happy life. Will have healthy offspring. And at a more advanced age, he is more likely to avoid illness. Of course, in order for the training to bring the maximum result, you need to introduce sports nutrition into the diet. The ESN online store can help with this.
To achieve real health benefits, it is necessary to regularly perform physical exercises of moderate intensity from 150 to 300 minutes per week. Or perform exercises of higher intensity, but 75 to 150 minutes a week. It is also possible to combine exercises of medium and high intensity. It is better to distribute them throughout the week. Additional health benefits are obtained from moderate physical activity with a total duration of 300 minutes (5 hours) per week. Before training, to achieve a more significant effect, you need to take L-carnitine. This is an amino acid that participates in the process of metabolism. Ego, by the way, can be ordered in the ESN online store.
The most popular are the so-called aerobic types of training. It is also recommended to perform muscle strengthening exercises and flexibility exercises. High-intensity interval training is considered very useful for health. More detailed information about these types of physical exercises is presented below. To recover after physical exertion, it is advisable to take BCAAs afterwards. It contains all the necessary amino acids needed for recovery. By the way, you can buy all the necessary supplements in the ESN online store.
Aerobic Activity
Aerobic loads are called endurance or cardio exercises. These are physical exercises in which people rhythmically set large muscles in motion for a certain period of time. Running, brisk walking, cycling, playing basketball, dancing and swimming. These are examples of aerobic exercise. Aerobic activity makes a person’s heart beat faster. At the same time, there is an increase in the frequency of breathing so that the supply of oxygen corresponds to the performed loads. Over time, regular aerobics classes make the heart and lungs stronger and more durable.
Performing moderate-intensity aerobic exercise for about 150 minutes a week provides significant health benefits. They reduce the risk of disease and mortality from coronary heart disease, stroke, hypertension, type 2 diabetes. Also some types of cancer, depressive states. This list includes Alzheimer’s disease and other types of brain disorders. Physically active people also sleep better, and their memory improves.
When physical activity increases from 150 to 300 minutes per week, the health benefits become even more significant. For example, a person who does 300 minutes of physical exercise a week has a lower risk of cardiovascular disease or type 2 diabetes than those who do 150 minutes a week. Distribution of physical activity at least 3 days a week, in addition to health benefits, reduces the risk of injuries.
Below are examples of physical activity depending on the degree of intensity:
Moderately intense activity
- Fast walking (4-5 kilometers per hour or faster)
- Free swimming in the pool
- Riding a bicycle on flat terrain at a speed of up to 7 kilometers per hour
- Tennis game (doubles)
- Active forms of yoga
- Ballroom dances
- Work in the yard or around the house
- Aqua aerobics and other water exercises
Intensive physical exercises
- Jogging
- Intensive swimming in the pool along the path
- Tennis game (singles)
- Energetic dances
- Riding a bicycle at a speed exceeding 7 kilometers per hour
- Jumping rope
- Intensive work in the yard or in the garden (for example, digging up the garden)
- Hike uphill with a heavy backpack
- Intensive interval training
- Exercise, such as vigorous step aerobics or kickboxing
It is considered that two minutes of moderate-intensity physical activity is approximately equivalent to one minute of high-intensity physical activity. Accordingly, 30 minutes of moderate-intensity physical activity is approximately equivalent to 15 minutes of high-intensity activity. Naturally, so that the muscles always remain in tone, and the joints and tendons remain mobile, it is necessary to take collagen of the second type. It strengthens cartilaginous tissues and allows muscles to stretch better during stretching exercises. Ego can be ordered in the ESN online store.
In the following parts, we will continue to analyze the main types of exercises and recommended sports supplements for them. By the way, you can always buy them in the ESN online store.
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