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Some people like running, others – swimming, others – yoga. For physical activity to be beneficial, it is important to find “your” sport. Then you can not overpower yourself, but look forward to the joy of exercise. How to do this, we will now explain.
Exercise will be beneficial if done regularly. Find your type of activity: the one that attracts you the most, suits your physical condition, brings joy to the body and brings emotional satisfaction.
First, it is important to determine what state your body is in right now and what it needs. This will help you understand what intensity of training is right for you. Doctors distinguish three health groups depending on the well-being of an adult.
First group. If you do not have chronic diseases and rarely feel unwell, you most likely belong to the first group. But the absence of health complaints does not always mean that we are in good shape. It is necessary to undergo regular medical examinations, and only on the basis of these tests, the doctor will be able to confirm that you are completely healthy.
The second group allows the presence of chronic diseases in the event that they do not limit your physical activity and performance.
Third group. Poor health, chronic diseases that limit physical activity, frequent visits to the doctor and the constant use of medications are the hallmarks of this group. If you have a third health group, you need a special gentle training regimen.
Depending on the state of health, doctors recommend different frequency of exercise. We have selected different types of physical activity that will suit almost everyone, and also supplemented them with recommendations for each of the groups. You won’t need special sports equipment to perform most of the exercises. Do not exercise through force, especially if you have a second or third group. Choose those types of activities that not only train the necessary muscle groups, but also bring pleasure. There is no point in torturing yourself with a long run if cycling or swimming is more to your liking.
Fast walk
The first and second groups: from 45 minutes to an hour 2 times a week.
Third group: 30 minutes a day.
Effect: maintains the elasticity of ligaments and tendons, gradually strengthens the heart muscle, prevents heart disease, improves the shape of the legs.
Jogging
The first and second groups: from 45 minutes to an hour 2 times a week.
Third group: not recommended.
Effect: trains the respiratory system and improves the functioning of the cardiovascular system. Over time, it makes the body more toned, eliminates “looseness”.
Roller skating
The first group: 2-3 hours 3 times a week.
Second group: one hour 3 times a week.
Third group: 20 minutes (about 5 km) 2-3 times a week.
Effect: improves cardiac activity, joint function, but before starting a workout, you need to do a warm-up – stretching exercises. Roller skating allows you to reduce the volume of the hips and improve their shape, significantly strengthen the muscles of the calves and buttocks. Training also affects the muscles of the shoulder girdle due to the need to balance in movement.
Bicycle (exercise bike)
The first group: 1,5 hours 2-3 times a week.
Second group: one hour 2 times a week.
Third group: 30 minutes 1-3 times a week.
Effect: improves the condition of ligaments and joints by increasing blood circulation in the tissues. Improves heart function, slows down the aging process of the lungs. Strengthens the muscles of the buttocks, the quadriceps muscles of the thighs and the muscles that support the lower back.
Swimming
The first group: an hour 3 times a week.
Second group: 45 minutes 2-3 times a week.
Third group: 20 minutes 1-2 times a week.
Effect: improves joint mobility without stress on them. Trains the respiratory system and coordination of movements. The supply of venous blood to the heart improves. Gradually and evenly strengthens all muscles, giving the body a harmonious outline.
akvaaerobika
Any group: 45 minutes 2-3 times a week.
Effect: Water allows you to improve joint mobility without injury. End with stretching exercises. Overcoming water resistance improves the cardiorespiratory capacity of the body and strengthens all muscle groups.
Tennis
The first group: an hour 2-3 times a week.
Second group: 45 minutes 2 times a week.
Third group: not recommended.
Effect: Stretching and jumping improve flexibility, but before starting the game, it is necessary to do a warm-up. Improves the ability of the heart to adapt to changes in rhythm. Strengthens the muscles of the upper and lower parts of the body, but the muscles of the arms receive an asymmetrical load.
Pilates
The first group: an hour 2-3 times a week.
Second group: 45 minutes 2-3 times a week.
Third group: 30 minutes 2 times a week.
Effect: Increases muscle endurance. Thanks to slow controlled movements, even deep (postural) muscle groups are strengthened.
Strength exercises
Any group: 30 minutes 2-3 times a week under the supervision of a trainer.
Effect: improve muscle elasticity, strengthen ligaments. With dynamic exercises, the volume of the lungs increases, blood circulation and vascular elasticity improve. All muscle groups are quickly and intensively strengthened, including deep (postural).
Skakalka
The first group: 10-20 minutes 2-3 times a week.
Second group: 5-10 minutes 2 times a week.
Third group: not recommended.
Effect: improves the condition of the ligaments due to increased blood circulation and tissue nutrition. Practice rhythmic breathing. Tones the muscles of the legs, abs and arms without depriving them of elasticity.